How
to perform Surya Namaskar
Complete
your daily chores like bathing etc. and wear fresh clothes. But you should
not eat anything. Stand facing the rising Sun. Fold your hands as in "Namaste".
With your eyes closed, recite the following Mantra as prayer to Sun God.
"Hey Surya Dev , Mera Pranaam sweekar karen ,
Samasta Bhaagya Janit
Sankaton Se meri raksha karen"
( O Lord Sun, Salutation to you.
Please protect me from all ill-effects
that fate may have in store for me).
You
can keep a small carpet or piece of cloth to stand on. But it should be
clean & kept safely after the entire activity is over.
There
are 12 names of lord Sun, that need to be chanted during the entire
exercise. One name/prayer before commencement of each round. Each round
consists of 12 postures/positions and there are 12 rounds.
Position
1
Stand erect with palms folded at chest, facing the rising sun. Say : Om
Mitra Mitraaya Namah
Position
2
Throw up the arms. Tilt the head up. Gaze parallel to the arms. Inhale
deeply.
Position
3
Swing the body down. Place the palm squarely on the ground (Try doing it,
if you are unable to do it initially, it is okay. Your body will become
flexible gradually). Palms should be parallel to feet.
Face should be between knees. The knees should never be bent (even if you
do not touch ground, do not bend knees). Exhale completely.
Position
4
Throw the left leg back, with toes & knee touching the ground. Bend
the right leg at the knee. Press foot firmly on the ground. Look up at the
Sun. Inhale.
(Remember alternative leg will be used for each round)
Position
5
Throw back the right leg also. Swing the back & loins up, forming an
arch of the entire body with palm & the feet resting on the ground.
Retain the breath.
Position
6
Lower the entire body so that the forehead, chest, two palms, two knees
& the two toes alone touch the ground. None of the other portions of
the body should touch the ground. Complete Exhalation. ( This is Sastanga
Namaskaar involving 8 parts of the body)
Position
7
Raise the head up, bending the trunk backwards as you do, down to the hip.
Inhale.
Position
8
Same as position 5 , i.e your body forming an arch over the ground with
feet & palms resting on the ground. Inhale.
Position
9
Draw the right leg forward. Assume position 4. Hold the breath.
Position
10
Same as number 3 i.e. swing the body down and place the palms squarely on
the ground. Exhale.
Position
11
Same as position 2.
Position
12
Same as position 1.
