Yogasanas

Yogasanas:

Suryanamaskar (Salutation to Sun):
Suryanamaskar combines Yogasanas and Pranayama. As such, it comes in between Sithilikarana Vyayama and Yogasana and brings about the general flexibility of the body preparing it for further Asanas and Pranayama. This is usually done both at sunrise and sunset, facing the Sun.

There are mainly 2 modes of performing Suryanamaskar. In one, there are 12 steps or counts and in the other only 10 in each round. Each round of Suryanamaskar is done after the utterance of 'Omkar' with the appropriate 'Bija' Mantra, along with the corresponding name of Sun God.

Each stage of Suryanamaskar is accompanied by regulation of breath. The 12 steps of the Suryanamaskar are as follows:

Stand erect with the legs together and palms together. Take the hands above the head and bend the trunk backwards. Here, inhale fully.
Bend the body to the bend and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. Exhale fully.
In this stage, kick the right leg back, take the left knee forward, look up and inhale. Touch the thigh with the heel.
In the next step, take the left leg also back, resting only on palms and toes; keep the body straight from head to toes inclined to the ground at about 30 degree. Here exhale completely.
Now, bend at the knee and rest the knees on the floor without altering the positions of the palms and toes. Rest the forehead on the ground. In this position inhale while moving backwards and then exhale completely.
Without moving the hands and toes, come forward on the chest and rest the forehead, chest, hands, knees and legs all the eight organs will be touching the ground. The buttocks will be raised up. Stay in 'Breath-out' condition (Bahyakumbhaka).
Inhale, raise the head and trunk making the spine concave upwards without changing the position of the hands and feet. Keep the knees off the ground.
Exhale. Raise the buttocks, push the head down and have a complete arch with the heels touching the ground a palms on the floor.
Same as 5th step. Inhale and exhale.
Inhale and bring the right leg in between the two hands and in line with them. Arch the back concave upwards as in step 3.
Exhale and bring the left food forward next to the right foot and touch the knees with forehead as in 2.
Inhale. Come up, stand erect with hands along the body and relax.

(In 10 Stages Suryanamaskar, the 5th and 9th stages are omitted).

Meditation or contemplation with the prolonged pronunciation of 'Omkar' the Bija Aksara, 'Ha' and the letter or the sound 'R' which came in every Mantra influences and stimulates the nerve centres in the brain corresponding to the respiratory, circulatory and digestive systems, make them more active, efficient and healthy.

The different names of the Sun according to their meanings, instil in the person those qualities like friendship, devotion, energy, health, strength, luster and vigour as he identifies with the Supreme and meditates on those qualities during the practice.

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