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Surya Namaskara CD & Booklet

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(Sun Prayers; salutation to the sun)

 

This CD is accompanied by a spiral-bound 30 page book that contains diagrams of the various posture variations and detailed text. It is not practical to reproduce the complete book here, so this file is an extract to enable you to sample the book and obtain an idea of the quality of the instruction contained within.

Table of Contents

  • Preface 2
  • Introduction 4
  • Preliminary Practice 6
  • Sequence One 10
  • Sequence Two 12
  • Sequence Three (Vedic)14
  • Sequence Four (seated) 16
  • Mantras for Surya Namaskar 18
  • Solar/Bija Mantras 20
  • Multiple Ways of Practice 22
  • About the Author 28

Preface by Swami Shivapremenda

The Surya Namaskaras were practised in India probably since about the end of the Vedic times (1500-500 BC), as claimed much later, although there is no record of it. They were not regarded as a part of the asana system in Hatha Yoga until recently, even if most of the postures correspond to the classical asanas. Began as salutations (namaskaras) to the rising and setting sun, they were a means to communicate to a visible source of life on earth.

 

Plausibly, for the first time, an attempt was made to incorporate a type of prayers to a set of physical movements. Swami Sivananda (1887-1963) used to call the Surya Namaskaras "sun exercise". In his ashram at Rishikesh and generally in India and elsewhere, the postures are done without the repetition of the mantras.

 

The Surya Namaskaras were introduced to the West in a slightly-reduced form by Raja Pant, in the 1920s, through a concise English edition. Since the 1940s they became widely popular at first in India and then in the West, along with the asanas.

 

In the last century, Ramakrishna and Vivekananda were of the opinion that prayers should be strictly kept prayerful and not profaned by mixing them with physical exercise. It is a view shared by the traditionalists in most religions, as well as those of the major branches of yoga. However, in ancient India, those who formulated the Surya Namaskaras thought otherwise. In this booklet, Swami Satchidananda Ma has made a comprehensive presentation of the Surya Namaskaras. It is, indeed, a useful and welcome addition to the literature on yoga.

 

The quotations from many Upanishads on the symbolic spiritual nature of the sun and also its well-known relatedness to all forms of life on earth, are specially appropriate. The first sequence is a classical one, as practised in northern India and in the ashram of Swami Sivananda. The fourth sequence, although not Surya Namaskaras, is a good adaptation of the movements for those who are unable to do the classical postures. I hope this booklet will be found quite useful by the students of yoga.

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Swami Shivapremananda

Introduction

Here we have in Surya Namaskar a true synthesis of inner and outer development, with the idea of worship and in keeping the body strong and healthy. Using the body to become aware of the higher aspects of the personality.

 

In mythology all over the world we see the Sun revered as a symbol of health and immortal life, a representation of that Divine Being that gives life and form. Even the scientists admit the sun's life giving properties and have great respect for its power.

 

The Rig Veda declares that "Surya is the soul, both of the moving and unmoving beings". If we had no light (Sun) there would not be any life as we know it. The Sun represents the light of the spirit that shines in your eyes and brings love and compassion into your heart. Its the fire that warms, drives and inspires us on. Its the inner light that shows us the way, that helps us to see when all appears to be darkness.

 

The salutation originated as a series of prostrations to the sun. Traditionally it is performed at dawn, facing the rising Sun, out of doors if possible.

 

It has twelve postures (twelve aspects of the Sun) which should move smoothly one into the other, it incorporates rhythmic breathing, mantras and visualization.

 

It can be performed slowly, like a moving meditation or quickly to release toxins. Either way, it builds stamina, improves all bodily functions, warming the body through improved circulation, removing tensions and increasing flexibility of the whole body, especially the spine, and strengthens all the muscles.

 

The inner mood is important and is developed through the concentration on the movements, the breath and the mantras. The whole body is brought into balance giving a feeling of strength and well-being.

 

Surya Namaskar, a recognition of the highest aspect of the self (the spirit) which shines in every being.

Preliminary Practice

Before starting to follow the sequences it would be good to practice the individual postures on their own, so these will be listed first. Always remember that there should be no strain when doing the preliminary work or when practising Surya Namaskara.

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Preliminary Practice for Sequence One:

(Diagrams omitted)

 

1. Standing tall with feet hip width apart, weight evenly dispersed through the feet, hands together in the prayer position and head slightly bowed.

 

2. With hands by your sides, use an inhalation as you raise your arms (a).

Then look up and lean back only as far as it is comfortable (b).

On an exhalation straighten and lower arms to your sides. It is important not to lean back if you have a problem with balance or your spine. For those with heart conditions, just bring the arms shoulder level (c).

 

3. Stand tall, (a)

raise arms above your head (b) on an inhalation.

If you cannot keep your back long and flat doing this forward bend (c)

then bend your knees (d)

As you move forward and down exhale. As you rise up again, inhale. Exhale as you lower your arms (a).

 

4. Go to position (c) above,

then take a good step back with left foot. You can allow the left knee to touch the floor as you lunge and even come to finger tips. Look forward (b).

To come out of this position, and back to (c), think of running a race, so that as you move the left foot forward between your hands, you let everything move not just your leg. Then practice with taking the right foot back.

 

5. The plank position can be practised from the lunge (a)

or the cat (b).

We need to be sure to have a straight back and not to lift the shoulders up.

 

6. This position can be practised from the cat, or the plank, putting the knees, chest and chin to the floor (a).

If there is a problem with your neck then put your forehead to the floor.

 

7. The cobra. Lying flat on the floor, place your hands either side your head and on an inhalation rise up, but keep your shoulders back and down, and look forward (a).

Exhale and return.

 

8. The inverted (DIAGRAM); or dog stretch can be practised from the cat position (a)

moving to (b).

Preliminary Practice for Sequence Two:

(Diagrams omitted)

 

This sequence is for those of us who cannot do forward bends, maybe because we have high blood pressure or hiatus hernias. So as you will see, everything is the same as the first sequence apart from:

 

(DIAGRAM)

where we have a squat

 

Raise arms on an inhalation bringing the hands together above your head. As you squat, exhale and bring the hands down to the heart centre.

Inhale whilst rising up again. Be very careful if you have damaged knees. Repeat 3x.

 

And No.8 (DIAGRAM)

where we repeat the plank position.

Preliminary Practice for Sequence Three ("vedic"):

(Diagrams omitted)

An interesting preliminary to this sequence is a breathing exercise.

 

a) Starting with the palms against the thighs, exhale. Inhaling open the palms forward, exhale return them to the thighs. repeat 3x. (diaphragmatic breathing)

 

b) Inhaling, open the palms forward then take them together at the heart centre. Exhale as you return. 3x.

(Intercostal breathing)

 

c) Inhaling, open the palms forward, take them to the heart, then above the head. Exhale as you return. 3x. (full breath)

 

1. Starting with hands on the thighs, inhale, opening the palms forward, bringing them together at the heart, then taking them above the head.

 

2. Exhale through the mouth as you lean back, opening the arms.

Inhale, bringing hands together as you straighten up. Return hands to thighs on exhalation.

 

3. Squat as in sequence two.

 

4. (Care needs to be taken with this movement, it is not easy and needs some practice). From a squat position, place the hands on the floor near your feet (a).

Put all your weight onto your hands, then jump your feet back so that you are in a raised cobra position (b).

The breath is in. Practice this a few times.

 

5. The inverted (DIAGRAM); or dog stretch, as in sequence one.

 

6. Stand with feet three feet apart. Turn body and feet to the right. Bend right knee and take hands to the floor.

 

7. Rest body down the leg and straighten it (a).

Bend and straighten the leg a few times. Then rise up and practice on the other side.

 

8. Lunge, with left foot forward. Raise arms, look up and lean back.

Be careful because balance is not easy.

Try with the other foot forward.

 

9. To come out of the sequence we come from a squat (a)

into a forward bend (b),

putting the hands together in front of the feet and drawing them up close to the body as we stand.

Preliminary Practice for Sequence Four (seated):

(Diagrams omitted)

 

This sequence does not need any previous preparation.

 

These preliminary practises only need doing until you are familiar with them.

 

Listening to the CD will tell you how to breathe during the sequences.