The benefits of Yoga have been known since time immemorial and millions of people around the world throng to India to seek knowledge, divinity, health and enlightenment – and they return to their homes spiritually activated with a direction in life.
The Surya Namaskar in Yoga refers to a Salute to the Sun for being that which lights the earth and provides life. The sun is heavily worshipped in India, and the Surya Namaskar achieves the perfect balance of intermingling science with worship in a way that truly benefits your body in more ways than one. It is an exercise in yoga, incorporating a sequence of twelve gracefully linked asanas.
Sun salutations are also great for people who wish to improve concentration and calm the mind. It can help revitalise the nervous systems which consists of the brain and spinal cord.
A dosha is one of three substances that are present in a person’s body according to Ayurveda. The central concept of Ayurvedic medicine is the theory that optimum health exists when there is a balance between the three fundamental bodily bio-elements or doshas called Vata, Pitta, and Kapha. A salute to the Sun can help balance all three of them, owing to the exercises/poses/asanas involved in combination with the powerful rays of the mighty sun. These constitutions tend to be imbalanced due to factors such as weather, food, daily activities, stress management at work and poor hours of sleep. Being a regular practitioner of Surya Namaskar is the best solution to balance your doshas perfectly.
An asana is one sequence of any yoga exercise. The asana sequence originated in the Hatha Yoga tradition on 9th century in India. Hatha Yoga primarily targets the reproductive and abdominal areas of women’s bodies, for healing as well as fitness. Many women have taken up Hatha Yoga to stay fertile and as a natural remedy for reproductive disorders like Polycystic Ovarian Syndrome (PCOS/PCOD).
The basic sequence involves moving from a standing position into Downward and Upward Dog poses and then back to the standing position, but many variations are possible. The set of 12 asanas is dedicated to the Vedic-Hindu solar deity Surya. In some Indian traditions, the positions are each associated with a different mantra.
Here are the 12 Asanas that you can do, to achieve supreme health and consciousness, in order of the steps below:
Pranamasana
- Breath: Inhale and Exhale
- Chakra: Heart (Anahata)
- Mantra: Oṃ Mitrāya Namaḥ – affectionate to all
- Benefit: Induces a sense of calm and introspection.
Hasta Uttanasana
- Breath: Inhale
- Chakra: Throat (Vishuddhi)
- Mantra: Oṃ Ravaye Namaḥ – cause of all changes
- Benefit: Stretches the chest and abdomen – lifting the prana (breath/soul) to the upper body.
Padahasta Asana
- Breath: Exhale
- Chakra: Root (Muladhara)
- Mantra: Oṃ Sūryāya Namaḥ – who induces all activity
- Benefit: Stretches hamstrings and blood flows to the brain – allowing the prana (breath/soul) to travel to the lower body.
Ashwa Sanchalanasana
- Breath: Inhale
- Chakra: Third-eye (Ajna)
- Mantra: Oṃ Bhānave Namaḥ – who diffuses light
- Benefit: Improves hip flexibility and stretches groin muscles.
Chaturanga Dandasana
- Breath: Exhale
- Chakra: Throat (Vishuddhi)
- Mantra: Oṃ Khagāya Namaḥ – who moves in the sky
- Benefit: Strengthens core abdominal muscles, arms, wrists, upper back and neck.
Ashtangasana
- Breath: Hold, breathe in
- Chakra: Spleen (Swadhisthana)
- Mantra: Oṃ Pūṣṇe Namaḥ – who nourishes all
- Benefit: Increases blood flow to the chest and strengthens the arms and shoulders
Bhujangasana
- Breath: Inhale
- Chakra: Root (Muladhara)
- Mantra: Oṃ Hiraṇya Garbhāya Namaḥ – who contains everything
- Benefit: Relieves tension in the lower back and gives an expansion to the abdomen and chest.
Adho Mukha Shvanasana
- Breath: Exhale
- Chakra: Throat (Vishuddhi)
- Mantra: Oṃ Marīcaye Namaḥ – who possesses raga
- Benefit: Strengthens arms, shoulders and legs and stretches the calf muscles. Increases blood flow to the brain.
Ashwa Sanchalanasana
- Breath: Inhale
- Chakra: Third-eye (Ajna)
- Mantra: Oṃ Ādityāya Namaḥ – God of Gods
- Benefit: Improves hip flexibility and stretches groin muscles.
Padahasta Asana
- Breath: Exhale
- Chakra: Root (Muladhara)
- Mantra: Oṃ Savitre Namaḥ – who produces everything
- Benefit: Stretches hamstrings and blood flows to the brain – allowing the prana (breath/soul) to travel to the lower body.
Hasta Uttanasana
- Breath: Inhale
- Chakra: Throat (Vishuddhi)
- Mantra: Oṃ Arkāya Namaḥ – fit to be worshipped
- Benefit: Stretches the chest and abdomen – lifting the prana (breath/soul) to the upper body.
Pranamasana
- Breath: Inhale and Exhale
- Chakra: Heart (Anahata)
- Mantra: Oṃ Bhāskarāya Namaḥ – cause of lustre
- Benefit: Induces a sense of calm and introspection.
It will be interesting to note, that in 2019, a team of mountaineering instructors from Darjeeling climbed to the summit of Mount Elbrus and completed Surya Namaskar there at 18,600 feet (5,700 m), claiming it to be a world record.
