Yoga is one of the most beautiful expressions of the Creators Love… With each asana movement we release the worst of “It” while allowing healing energy to work through our system one forward fold to downward dog sequence at a time…
When it comes to yoga, many are reluctant to participate in the practice for fear of inflexibility. With yoga it’s not about being the most flexible, it’s about finding your edge, taking notice of your limitations and fears and moving forward through these obstacles utilizing the power of prana…the breath!
A great introduction to the beginning yogi would be the practice of Surya Namaskar:
Time of Practice:
The ideal time is at the sunrise, the most peaceful time of day. But it can be practiced at any time provided the stomach is empty.
The following is reposted from: curejoy.com
Position-I: Pranam asana (Prayer pose):
Stand erect with both the feet together. Now take the Pranam Namaskar Mudra. Place the palms together in front of chest with eyes closed. Relax the whole body and mentally offering homage to the sun. Breathe normally.
Chant Mantra: OM MITRAY NAMAHA
CHAKRA : ANAHATA.
Position-II: Hasta Uttan asana (Raised Arm Posed):
Inhaling slowly, raise your arms up and bend back a little, keep both the arms separated, shoulder width apart.
Chant Mantra: OM REVAYE NAMAH.
Position-III: Padhastan asana (Hand to foot pose):
Exhaling, slowly bend forward and try to bring the hands on the floor by the sides of your feet. Try touching the knees with the forehead. Do not strain. Keep the knees straight.
Chant Mantra: OM SURYAYA NAMAH.
Position-IV: Ashwa Sanchalan asana (Equestrian pose):
Place the palm of your hands flat on the floor besides the feet. Inhale slowly, take your left foot back on the floor keeping your arms straight and with hips pressed down, look up. The Head should be tilted backward and the back arched.
Chant Mantra: OM BHAHAVE NAMAHA
CHAKRA: -AJNA CHAKRA.
Position-V: PARVAT asana (Mountain pose):
While exhaling, take the left foot back beside the right foot. Keeping feet together, raise your hips up like a mountain. Try to place the heels on the floor and bring the head towards the knees.
Chant Mantra: OM KHAGAYA NAMAHA
CHAKRA: VISHUDDHI CHAKRA
Position-VI: Ashtanga Namaskara (Salute with eight parts):
Lower the knees, chest and chin to the floor. In the final position only the toes, knees, chest, hand and chin touch the floor. Breathe normally.
Chant Mantra: PUSHNE NAMAHA
Position-VII: Bhujang asana (Cobra Pose):
Now inhale slowly, raise the upper part of your body, up like the hood of COBRA SNAKE. Look up, pressing your hips down, feet together and arms stretched.
Chant MANTRA: OM HIRNAYA GARBHAYA NAMAHA
Position-VIII: Parvat asana
This stage repeat of position (5)
Mantra : OM MARICHAYA NAMHA
Position-IX: Ashwa sanchalan asana
This stage repeat of position (4)
Mantra : OM ADITYA NAMHA
Position-X: Padhastan asana
This stage repeat of position (3)
Mantra: OM SAVITRE NAMAHA
Position-XI: Hasta Uttan asana
This stage repeat of position (2)
Mantra: OM ARKAYA NAMAHA
Position XII: Pranam asana
This stage repeat of positions (1)
Mantra: OM BHASKARAYA NAMAHA
Benefits of Surya Namaskara:
Sun salutation stimulates and balances all the system of the Body, Including the endocrine, circulatory, respiratory and digestive system. Sun salutation increases awareness and Bestows good health and well-being, Removes Carbon dioxide and bring more oxygen, increase by bringing fresh, oxygenated blood to the Brain. Its influence on the pineal gland and hypothalamus helps to prevent pineal degeneration and calcification.
People suffering from high blood pressure, heart stroke, hernia and damage a weak heart should not practice this.