Jack
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Surya namaskara is a series of twelve physical postures. These alternating backward and forward bending asanas flex and stretch the spinal column and limbs through their maximum range. The series gives such a profound stretch to the whole of the body that few other forms of exercise can be compared with it.
Most beginners will discover stiffness in their bodies from muscular tension, tightness in the tendons and toxic deposits in the joints. Stiffness, lack of coordination and the tendency to strain can all be overcome through practising very slowly, with an emphasis on awareness and relaxation in each posture. What little physical effort is applied then appears effortless. Regular practice of surya namaskara is one of the most rapid methods of obtaining a supple body.
The practice should be mastered by first becoming familiar with the postures individually and then as a whole. Synchronizing the breath with the movements is the next step. When this is achieved it will be found that the breathing sequence complements each posture, and to breathe in any other manner would be awkward and difficult. The basic breathing principle followed is inhalation during backward bending postures due to expansion of the chest, and exhalation with forward bending postures due to compres¬ sion of the chest and abdomen.
Preparation
Before commencing the practice, stand with the feet together, or slightly apart, arms relaxed by the sides of your body. Close your eyes and become aware of the whole physical body.
Develop awareness of your body as you would in the practice of yoga nidra . Starting at the top of the head work your awareness down through the body, relaxing any tensions you find on the way. Your awareness is like a torchlight piercing into the darkness of the body.
Then develop whole body awareness again. Ask yourself, how do I feel in relation to my body? Am I relaxed and comfortable with myself? Adjust your position so that you are more comfortable. Feel that you are being pulled upwards by a thread attached to the top of your head. Now take your awareness to the bottom of your feet and feel the soles in contact with the floor. Feel that your whole body is being pulled downwards by gravity and that all the tensions from the top of your head are being pulled down through your feet and into the ground. At the same time be aware of the vital force moving up through your body, allowing you to maintain a relaxed and comfortable upright position.
Be aware of this for a few moments and then go on to the practice of surya namaskara.
Specific hints
1. When learning surya namaskara it is often difficult to place each piece of the jigsaw together. To overcome this, learn the asanas one by one in the initial stage. As most people find the transition from positions 3 to 4 difficult, it is wise to piece the series together in two stages. The first stage involves repeating only positions 1,2, 3, 10, 11, 12. The second stage involves repeating positions 4, 5, 6, 7 8, 9. Once these two stages are understood and mastered they can be easily joined, and the total flow ofthe practice will be more easily appreciated.
2. In padahastasana (positions 3 and 10) the legs should remain straight. At first this may mean that the asana will not be performed correctly, but practice will gradually stretch the tendons and muscles of the back and legs, ultimately enabling the correct posture to be assumed.
3. Once both hands are placed on the floor on either side of the feet in position 3 (padahastasana), they should remain at this point until leaving position 10. Similarly, when the feet have been placed together in position 5 (parvatasana), they should remain at this point until moving out of position 8. If the hands and feet are correctly placed initially then there is no need to move them in compensa¬ tion during the middle series of exercises.
4. When performing ashwa sanchalanasana (positions 4 and 9), the knee of the extended leg should touch the floor. The foot of the other leg should remain between the hands.
5. In parvatasana (positions 5 and 8) try to bring the heels onto the floor. Once again, this may be difficult at first but practice will stretch the hamstring muscles, ultimately bringing the heels closer.
6. Confusion often occurs while moving from position 5 (parvatasana) to position 6 (ashtanga namaskara). The following points may be observed. From position 5 simply bend the knees until they touch the floor. Then bend the elbows, moving the torso straight down, until the chest and chin touch the floor also. This will naturally arch the spine and keep the buttocks raised.
Similarly, when moving into position 7 (bhujangasana), the trunk can be pushed forward, straightening the legs until the body is flat on the floor. Then, with the help of the arms, raise the torso into the final position. Dividing each asana into stages, and taking each stage slowly, will give a better coordination and understanding of the correct posture.
7. Retaining the exhaled breath in position 6 (ashtanga namaskara) may prove difficult at the beginning or if the series is performed slowly. In this case it is advised to either move from position 5, through 6 into 7 in one continuous movement, pausing only in positions 5 and 7, or to hold position 6 and adjust the breath according to your needs.
8. Older and weaker practitioners may find the effort of pushing up from position 7 (bhujangasana) into position 8 (parvatasana) too great. For these practitioners it is advisable to move from bhujangasana into a position with hands and knees on the floor (as in maijari-asana). From this posture the movement into parvatasana is less difficult.
9. If the full series of 12 postures proves too strenuous, a modified form o f9 postures can be practised. This consists of moving from positions 1 to 5 and back up again from 8 to 12, leaving out the middle group of postures (6 and 7).
When and where to practise
The ideal time to practise surya namaskara is at sunrise, the most peaceful time of day. At this time the atmosphere is filled with the sun’s ultraviolet rays, which are so important to the body. Make it a habit of rising early, answering the calls of nature, taking a bath and then practising surya namaskara. Whenever possible practise in the open air, wearing light, loose clothing to allow the skin to breathe and to absorb the sun’s energy. Surya namaskara is ideally practised facing the rising sun. Spread a mat or blanket over the floor or ground for comfort and protection while you practise. If it is not possible in the early morning, then the practice can be done at any convenient time, provided the stomach is empty. No food should be taken for at least three to four hours beforehand. In the evening before dinner is also a good time to practise as it stimulates the digestive fire.
Shavasana
Shavasana, the yogic pose of relaxation, should be practised with breath awareness after completing surya namaskara. It rests and relieves any tensions which may be present in the body. Shavasana, known as the dead man’s pose, involves consciously willing the entire body to relax to the point where it becomes as limp as a lifeless corpse. Through shavasana complete rest is obtained in a few minutes and afterwards one is able to rise fully refreshed with body and mind in a state of relaxed harmony.
The relaxation period following surya namaskara is an important part of the practice as it allows the body time for readjustment and removal of any toxins which have been released into the bloodstream during the practice. In surya namaskara some exertion is required to perform the sequence of postures. This is indicated by the increased heart rate and deep breathing, which correspond to arousal of the sympathetic nervous system. The relaxation in shavasana afterwards allows the parasympathetic nervous system to operate, reversing the effects of arousal and returning the body to a balanced state. Through the combination of surya namaskara and shavasana, both aspects of the autonomic nervous system are stimulated and consequently the whole body is revitalized.
The period of relaxation should last at least until the practitioner can feel that his heartbeat and breath have returned to normal and all tension has been released from the muscles.
Shavasana with psychic breathing
An additional practice in shavasana is psychic breathing
Technique
While lying down in shavasana with the whole body totally relaxed and still, become aware of the natural flow of the breath. Do not alter your breathing in any way - simply transfer your awareness from the body to the breath.
Feel every breath with complete and total attention - the expansion and relaxation of the lungs, the rise and fall of the abdomen. Don’t miss a single breath. Soon you will find that your whole mind has become relaxed and absorbed in the breathing process.
Now you are ready to begin psychic breath awareness. Bring your awareness to the navel.
As you inhale feel that the breath is moving upwards through a special passage to the throat.
As you exhale, feel the breath descending back down the passage to the navel. Imagine there is a small passageway between the navel and throat through which the air is moving.
Now begin counting every breath from navel to throat, throat to navel. Start from 50 and count backwards to zero. Each complete respiration is one round. If you lose track go back to 50 and start again.
Alternate nostril breathing: Now leave your awareness of the psychic passage between the navel and the throat and become aware of the breath in the nostrils.
As you inhale concentrate on the left nostril and feel the air entering from the left side only.
As you exhale concentrate on the right nostril and feel the breath being expelled from the right side only.
On the next inhalation maintain awareness of the right nostril, then with exhalation change to the left nostril. Now again, left in, right out, right in, left out; left in, right out, right in, left out.
Begin counting - left in, right out, 50; right in, left out, 49; and so on backwards to zero.
When you have completed this, stop breath awareness and bring your awareness back to the body.
Then mentally chant Aum three times.
Sit up and open your eyes.
Awareness of the chakras
When we are adept at the initial phases of practice, namely asana and pranayama, we superimpose awareness of each chakra during the asana.
Asana - Chakra
1.Pranamasana - Anahata
2.Hasta utthanasana -Vishuddhi
3.Padahastasana - Swadhisthana
4.Ashwa sanchalanasana - Ajna
5.Parvatasana - Vishuddhi
6.Ashtanga namaskara - Manipura
7.Bhujangasana - Swadhisthana
8.Parvatasana - Vishuddhi
9.Ashwa sanchalanasana - Ajna
10.Padahastasana - Swadhisthana
11.Hasta utthanasana - Vishuddhi
12.Pranamasana – Anahata
Note -A more advanced methodology could be to actually vibrate the specific mantras of the Chakras into them according to posture.
Video Demonstration(any) -
https://youtu.be/AbPufvvYiSw
https://youtu.be/_eCHrcq5wRY
https://youtu.be/gQHuy9S1Qmg
https://youtu.be/QFhgghL3vGM
Source - Surya Namaskara - A Technique of Solar Vitalization - Swami Satyananda Saraswati
Most beginners will discover stiffness in their bodies from muscular tension, tightness in the tendons and toxic deposits in the joints. Stiffness, lack of coordination and the tendency to strain can all be overcome through practising very slowly, with an emphasis on awareness and relaxation in each posture. What little physical effort is applied then appears effortless. Regular practice of surya namaskara is one of the most rapid methods of obtaining a supple body.
The practice should be mastered by first becoming familiar with the postures individually and then as a whole. Synchronizing the breath with the movements is the next step. When this is achieved it will be found that the breathing sequence complements each posture, and to breathe in any other manner would be awkward and difficult. The basic breathing principle followed is inhalation during backward bending postures due to expansion of the chest, and exhalation with forward bending postures due to compres¬ sion of the chest and abdomen.
Preparation
Before commencing the practice, stand with the feet together, or slightly apart, arms relaxed by the sides of your body. Close your eyes and become aware of the whole physical body.
Develop awareness of your body as you would in the practice of yoga nidra . Starting at the top of the head work your awareness down through the body, relaxing any tensions you find on the way. Your awareness is like a torchlight piercing into the darkness of the body.
Then develop whole body awareness again. Ask yourself, how do I feel in relation to my body? Am I relaxed and comfortable with myself? Adjust your position so that you are more comfortable. Feel that you are being pulled upwards by a thread attached to the top of your head. Now take your awareness to the bottom of your feet and feel the soles in contact with the floor. Feel that your whole body is being pulled downwards by gravity and that all the tensions from the top of your head are being pulled down through your feet and into the ground. At the same time be aware of the vital force moving up through your body, allowing you to maintain a relaxed and comfortable upright position.
Be aware of this for a few moments and then go on to the practice of surya namaskara.
Specific hints
1. When learning surya namaskara it is often difficult to place each piece of the jigsaw together. To overcome this, learn the asanas one by one in the initial stage. As most people find the transition from positions 3 to 4 difficult, it is wise to piece the series together in two stages. The first stage involves repeating only positions 1,2, 3, 10, 11, 12. The second stage involves repeating positions 4, 5, 6, 7 8, 9. Once these two stages are understood and mastered they can be easily joined, and the total flow ofthe practice will be more easily appreciated.
2. In padahastasana (positions 3 and 10) the legs should remain straight. At first this may mean that the asana will not be performed correctly, but practice will gradually stretch the tendons and muscles of the back and legs, ultimately enabling the correct posture to be assumed.
3. Once both hands are placed on the floor on either side of the feet in position 3 (padahastasana), they should remain at this point until leaving position 10. Similarly, when the feet have been placed together in position 5 (parvatasana), they should remain at this point until moving out of position 8. If the hands and feet are correctly placed initially then there is no need to move them in compensa¬ tion during the middle series of exercises.
4. When performing ashwa sanchalanasana (positions 4 and 9), the knee of the extended leg should touch the floor. The foot of the other leg should remain between the hands.
5. In parvatasana (positions 5 and 8) try to bring the heels onto the floor. Once again, this may be difficult at first but practice will stretch the hamstring muscles, ultimately bringing the heels closer.
6. Confusion often occurs while moving from position 5 (parvatasana) to position 6 (ashtanga namaskara). The following points may be observed. From position 5 simply bend the knees until they touch the floor. Then bend the elbows, moving the torso straight down, until the chest and chin touch the floor also. This will naturally arch the spine and keep the buttocks raised.
Similarly, when moving into position 7 (bhujangasana), the trunk can be pushed forward, straightening the legs until the body is flat on the floor. Then, with the help of the arms, raise the torso into the final position. Dividing each asana into stages, and taking each stage slowly, will give a better coordination and understanding of the correct posture.
7. Retaining the exhaled breath in position 6 (ashtanga namaskara) may prove difficult at the beginning or if the series is performed slowly. In this case it is advised to either move from position 5, through 6 into 7 in one continuous movement, pausing only in positions 5 and 7, or to hold position 6 and adjust the breath according to your needs.
8. Older and weaker practitioners may find the effort of pushing up from position 7 (bhujangasana) into position 8 (parvatasana) too great. For these practitioners it is advisable to move from bhujangasana into a position with hands and knees on the floor (as in maijari-asana). From this posture the movement into parvatasana is less difficult.
9. If the full series of 12 postures proves too strenuous, a modified form o f9 postures can be practised. This consists of moving from positions 1 to 5 and back up again from 8 to 12, leaving out the middle group of postures (6 and 7).
When and where to practise
The ideal time to practise surya namaskara is at sunrise, the most peaceful time of day. At this time the atmosphere is filled with the sun’s ultraviolet rays, which are so important to the body. Make it a habit of rising early, answering the calls of nature, taking a bath and then practising surya namaskara. Whenever possible practise in the open air, wearing light, loose clothing to allow the skin to breathe and to absorb the sun’s energy. Surya namaskara is ideally practised facing the rising sun. Spread a mat or blanket over the floor or ground for comfort and protection while you practise. If it is not possible in the early morning, then the practice can be done at any convenient time, provided the stomach is empty. No food should be taken for at least three to four hours beforehand. In the evening before dinner is also a good time to practise as it stimulates the digestive fire.
Shavasana
Shavasana, the yogic pose of relaxation, should be practised with breath awareness after completing surya namaskara. It rests and relieves any tensions which may be present in the body. Shavasana, known as the dead man’s pose, involves consciously willing the entire body to relax to the point where it becomes as limp as a lifeless corpse. Through shavasana complete rest is obtained in a few minutes and afterwards one is able to rise fully refreshed with body and mind in a state of relaxed harmony.
The relaxation period following surya namaskara is an important part of the practice as it allows the body time for readjustment and removal of any toxins which have been released into the bloodstream during the practice. In surya namaskara some exertion is required to perform the sequence of postures. This is indicated by the increased heart rate and deep breathing, which correspond to arousal of the sympathetic nervous system. The relaxation in shavasana afterwards allows the parasympathetic nervous system to operate, reversing the effects of arousal and returning the body to a balanced state. Through the combination of surya namaskara and shavasana, both aspects of the autonomic nervous system are stimulated and consequently the whole body is revitalized.
The period of relaxation should last at least until the practitioner can feel that his heartbeat and breath have returned to normal and all tension has been released from the muscles.
Shavasana with psychic breathing
An additional practice in shavasana is psychic breathing
Technique
While lying down in shavasana with the whole body totally relaxed and still, become aware of the natural flow of the breath. Do not alter your breathing in any way - simply transfer your awareness from the body to the breath.
Feel every breath with complete and total attention - the expansion and relaxation of the lungs, the rise and fall of the abdomen. Don’t miss a single breath. Soon you will find that your whole mind has become relaxed and absorbed in the breathing process.
Now you are ready to begin psychic breath awareness. Bring your awareness to the navel.
As you inhale feel that the breath is moving upwards through a special passage to the throat.
As you exhale, feel the breath descending back down the passage to the navel. Imagine there is a small passageway between the navel and throat through which the air is moving.
Now begin counting every breath from navel to throat, throat to navel. Start from 50 and count backwards to zero. Each complete respiration is one round. If you lose track go back to 50 and start again.
Alternate nostril breathing: Now leave your awareness of the psychic passage between the navel and the throat and become aware of the breath in the nostrils.
As you inhale concentrate on the left nostril and feel the air entering from the left side only.
As you exhale concentrate on the right nostril and feel the breath being expelled from the right side only.
On the next inhalation maintain awareness of the right nostril, then with exhalation change to the left nostril. Now again, left in, right out, right in, left out; left in, right out, right in, left out.
Begin counting - left in, right out, 50; right in, left out, 49; and so on backwards to zero.
When you have completed this, stop breath awareness and bring your awareness back to the body.
Then mentally chant Aum three times.
Sit up and open your eyes.
Awareness of the chakras
When we are adept at the initial phases of practice, namely asana and pranayama, we superimpose awareness of each chakra during the asana.
Asana - Chakra
1.Pranamasana - Anahata
2.Hasta utthanasana -Vishuddhi
3.Padahastasana - Swadhisthana
4.Ashwa sanchalanasana - Ajna
5.Parvatasana - Vishuddhi
6.Ashtanga namaskara - Manipura
7.Bhujangasana - Swadhisthana
8.Parvatasana - Vishuddhi
9.Ashwa sanchalanasana - Ajna
10.Padahastasana - Swadhisthana
11.Hasta utthanasana - Vishuddhi
12.Pranamasana – Anahata
Note -A more advanced methodology could be to actually vibrate the specific mantras of the Chakras into them according to posture.
Video Demonstration(any) -
https://youtu.be/AbPufvvYiSw
https://youtu.be/_eCHrcq5wRY
https://youtu.be/gQHuy9S1Qmg
https://youtu.be/QFhgghL3vGM
Source - Surya Namaskara - A Technique of Solar Vitalization - Swami Satyananda Saraswati
I always start the day with Surya Namaskar and end with Chandra Namaskar.
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