Surya Namaskar
Mantr before doing Surya Namaskar
Hiranmayena Patrena- Surya Namaskar Mantr.m4a
हिरण्मयेन पात्रेण सत्यस्यापिहितं मुखम् |
तत्त्वं पूषन्नपावृणु सत्यधर्माय दृष्टये ||
Isha(Isavasya) Upnishad, Shlok 15
This is also last mantra of Yajurved (40:17)
हि॒र॒ण्मये॑न॒। पात्रे॑ण। स॒त्यस्य॑। अपि॑हित॒मित्यपि॑ऽहितम्। मुख॑म् ॥ यः। अ॒सौ। आ॒दि॒त्ये। पुरु॑षः। सः। अ॒सौ। अ॒हम्। ओ३म्। खम्। ब्रह्म॑ ॥१७ ॥
हि॒र॒ण्मये॑न॒ पात्रे॑ण स॒त्यस्यापि॑हितं॒ मुखम्। यो॒ऽसावा॑दि॒त्ये पु॑रुषः॒ सो᳕ऽसाव॒हम्। ओ३म् खं ब्रह्म॑ ॥१७ ॥
हिरण्मयेन पात्रेण = स्वर्णमय पात्र से
सत्यस्य =सत्य का
मुखम् = मुख
अपिहितम् = ढका हुआ है
तत् = उसे
त्वं = आप
पूषन = हे पूषन ( सूर्य )
अपावृणु = अनावृत करें (हटा दें)
सत्यधर्माय =सत्य के साधक को
दृष्टये = देखने के लिए |
सत्य का मुख स्वर्णमय (ज्योतिर्मय) पात्र से
ढका हुआ है; हे पूषन् ! आप मुझ सत्य के
साधक के लिए दर्शन करने हेतु उसे दूर कर दे ||
ध्येय सदा सवितृ मण्डलमध्यवर्ति,
नारायण सरसिज़ासनसन्निविष्ट ।
केयूरवान मकर कुण्डलवानकिरीटी,
हारी हिरण्मय वपूर्धृत शंख चक्र ॥
Om dhyeya sada savitra mandala madhyavarti
narayana sarasija sanasanni vistah
keyuravana makarakundalavana kiriti
hari hiranmaya vapura dhrtasamkha cakrah
One should meditate on the form of Lord Narayana situated in the sun globe. He is seated on a lotus, with golden bracelets, crown, shark earrings; he is golden in complexion, and holds the shankha and chakra in his hands!
सूर्य राजाय विदमहे, सार्वभौमय धीमहि, तन्नो सूर्य प्रचोदयात्
Mantra during Surya Namaskar
- ॐ मित्राय नम: (Friend)
- ॐ रवये नमः ( shiny, radiant)
- ॐ सूयार्य नमः ( dispeller of darkness, responsible for generation of activity)
- ॐ भानवे नमः ( one who illuminates or the bright one)
- ॐ खगाय नमः ( one who is all pervading, one who moves through the sky)
- ॐ पूष्णे नमः (one who gives nourishment and fulfillment)
- ॐ हिरण्यगर्भाय नमः ( one with Golden colored brilliance)
- ॐ मरीचये नमः ( Giver of infinite rays of light)
- ॐ आदित्याय नमः (Son of Aditi)
- ॐ सवित्रे नमः ( one who is responsible for life)
- ॐ अर्काय नमः ( one who is worthy of praise and glory)
- ॐ भास्कराय नमः (Giver of cosmic illumination and wisdom)
- ॐ श्रीसवितृसूर्यनारायणाय नमः
Beej Mantras:
- Om Hraam Mitraye Namah
- Om Hreem Ravaye Namah
- Om Hroom Suryaye Namah
- Om Hraim Bhanve Namah
- Om Hroum Khagaye Namah
- Om Hrah Pushne Namah
- Om Hraam Hiranygarbhaye Namah
- Om Hreem Marichaye Namah
- Om Hroom Adityaye Namah
- Om Hraim Savitre Namah
- Om Hroum Arkaye Namah
- Om Hrah Bhaskaraye Namah
Mantra after doing Surya Namaskar
आदित्यस्य नमस्कारान,
ये कुर्वंन्ति दिने दिने ।
आयु प्रज्ञ बलं वीर्यम,
तेज़स तेषां च ज़ायते ॥
ādityasya namaskāran ye kurvanti dine dine |
āyuḥ prajñā balam vīryam tejasteśān ca jāyate ||
Those who salutes the sun every day, (their) life expectancy, conscious, strength, courage and vital power would grow.
Versions
Surya Namaskar Pictures - Classic 10, 12, Modified, Chair.pdf
In each version, performer can stay in one asan as long as he or she can.
Original Version
Chair Version
Easy Version
12 step version
12 asans are:
- Pranam asan
- Hasta Uttan asan
- Hasta Pad asan
- Ashwa Sanchalan asan
- Chaturanga Dand asan
- Ashtanga Namaskar
- Bhujang asan
- Adho Mukha Svan asan
- Ashwa Sanchalan asan
- Hasta Pad asan
- Hasta Uttan asan
- Pranam asan
Ten asans of Surya Namaskar:
- Ardhchakrasan-- Inhale, backward bend in standing pose, hands stretched up, push hips forward, tighten gluts.
- Paadhastasan-- Exhale, hips towards ceiling, head down on knees, hands touching feet, or on the sides of feet, or on the floor.
- Ashwasanchalanasan-- Inhale. One leg back as far back as possible, palms on sides of front feet, head and chest up. Look forward. Front shin is vertical, back knee is up from ground, back leg is straight. Hands and front shin are parallel to each other and perpendicular to ground.
- Chaturangdandasan- Exhale, Arms and legs straight, palms on ground and toes on ground. Whole body is diagonal with front side up and leg side down. Head, shoulder, and heel are in one diagonal line. Plough pose.
- Ashtangnamaskar- inhale and exhale, elbows closer to rib cage. Only toes, knees, chest and forehead touch the ground. Hip and abdomen are above the floor.
- Bhujangasan or Urdhva mukh Shvanasan- Inhale
- Parvatasan or adhomukhshvana asan-- exhale, arms straight and touching ears, head is hanging down between the arms. Feet little apart, soles on ground. Hip towards ceiling.
- Ashwasanchalanasan- Inhale
- Paadhastasan- exhale
- Ardhchakrasan- Inhale
https://www.75suryanamaskar.com/
https://www.omraizada.com/home/surya-namaskar-or-sun-salutation
Hiranmayena patrena satya-syapi-hitam mukham,
tattvam pusanna-pavrnu satya –dharmaya drstave.(15)
Truth lies concealed by golden vessel.
Do thou o Sun!
Open the entrance of that cover
So as the Truth you so concealed
be visible to me,
a devotee, who by nature is truthful,
in the light of your illuminating Grace.
The last four verses from 14 through 18 of the Upanishad are the prayers of the seeker of Brahman who is at the verge of losing his ego-centric identity. The Madhyandina treats the 15th verse as the concluding verse of the entire work of Isavasya Upanishad while this Upanishad, as it is, consists of 18 mantras and has been accepted for Kanva reading. In Brahma Sutra, Vyasji has referred to both the recessions with equal authority and sanction. These four verses from 15th to 18th make the 15th chapter of Brihad Upanishad also.
Commentary
The sun, which nourishes the world, is a source of light and energy for the entire solar system and in Vedic philosophy, it represents Brahman. Gayatri mantra has prayer of Brahman which sounds like prayer to Sun God. It is here in this verse that a person in deep concentration reaches the stage of non-ego; loss of any concept of individual identity and at this dying moment of ego –identity he prays to God to project His Self-effulgence into him as “I am That.”
Light has all along been the central axis of human destiny, inexorably woven into the destiny of light. Vedic Mantra asks us that we move from darkness unto light, light being the symbol of realization of the Supreme Light. Aryans, Egyptians and Zoroastrians and other civilizations accepted the symbol of light as sign of self-realization and resorted to the worship of Sun and Fire as Supreme deity of Light for the unfolding of their potentialities and powers on their earthly lives.
Light is the sustaining force. It is the light that gives life to plants, creatures, grazing animals, carnivorous animals and all others. The aura of light around human head emits his degree of greatness. This sort of emission comes from afar. God is Self-luminous, Self-effulgent. His effulgence pervades everywhere and this makes the creatures shine and be luminous. We observe that the whole universe is throbbing with light. We are essentially a part of the great manifestation of Light, the immense unfolding of light, all lights throbbing through our bones, singing in our hearts, and penetrating into our souls. They emerge out of the great Supreme Light. In the following lines, poet Shelley truthfully seem to experience the shine of the divine brilliance when he spontaneous utters—
Within the cavern of man’s trackless spirit
is throned an image so intensely fair
that the adventurous thoughts that wander near it
worship, and as they kneel, tremble and fear
the shadow of its presence and the light
penetrates their dreamlike frame
till they become charged with the strength of flame.
It is undisputed that consciousness is the ultimate seer as It experiences without any help of any other entity. Consciousness alone is the witness. Does a lamp need another lamp to prove its presence? We need no light to know our own presence. Consciousness is self-aware of its existence. But as it is, we do need a beam of light to feel presence of a person or object. This true consciousness with all its effulgence and unparalleled shine of golden bright rays has a reflected consciousness which is called Ego. It is projection of the mind which is inert and does not have consciousness of its own but acts as a conscious entity due to ego. Hence it acts as a knower and observer, seer and even as the experienced too. This reflected consciousness of the mind identifies itself with the world of objects and get attached to duality such as likes and dislikes, joys and sorrows, good and bad, success and failure. Far beyond even this unmanifest, there is the manifest existence, that Indestructible, the Divine Supreme, non-perishable though all others perish. It is the eternal supreme shining brightly in which all beings reside and shine and by whom all this is pervaded.
The seer considers the whole universe as a golden plate. Being of gold, a costly metal, it is much above average, more valuable, glittering, attractive and desirable but the fact is that all that glitters is not gold. This gold plated disk serves as a delusion. It deludes and stands as a stumbling block preventing the unfolding of Truth. The conscious mind remains absorbed with attractions and allurements of this material world in educational ego and considers this physical world of objects as his supreme achievement of life-time. As a result the golden disk of this material world with all its shine covers the Supreme Consciousness that lights the entire creation. The ego-centric mind with philosophies of different hues, views and levels make human being self-centered and self-satisfied so as to forget the Reality of life. He entertains superfluous thoughts, arguments and ideas to his liking that keep him convinced and satisfied. It serves as a cover up of the Reality. As a result, the unreal, the finite and the ephemeral seem Real, Infinite and Permanent. The world of ego allures human being away from Reality and Truth of the ephemeral world which is ever changing and moving constantly in the circle of life, death and duality. Our senses, drawn to outside objects, illuminating and illusionary, work like a golden lid to the world of matter that veil the Truth behind it.
All that divides us from the ground zero to the heaven above is a very minute cover of personal identity called Ego. This has to be removed first, whatever be the cost and the will. This “I” has to be erased once and for all. Suddenly by the grace of God, it is vanished and the meditating devotee finds himself free of all identifications and notions, and all is dissolved into the ocean of Pure Undifferentiated Awareness. This is the state, the seeker wishes to reach.
The seeker now knocks at the door of Supreme Consciousness Itself. This is Pure Awareness, the Reality, the Truth. He addresses it as the great nourisher of all, fountain of life of all creatures, and is the sole illuminator of brilliant light. The seer surrenders himself to the omnipotent, omniscient Pure Consciousness and prays that let rays of light of Reality torch his path, let the Light nourish him and make him realize his Real Self. The Lord Supreme sustains and is gracious. He alone holds the lamp that makes the whole universe illuminate and shine bright. He prays that the brilliance of rays be visible beyond this material vision of allurement of this illusionary world as only the blessed one surrendered to the Almighty can fathom the real nature of the lamp holder. The seeker wishes to achieve a glimpse of the nature of that Illuminating Grace. He seeks self-realization and the experience of the bliss as he feels that the Being that dwells therein is the being That I Am.
Where is the Supreme Self or Heaven unless in me? It is not at all the utter extinction of Self but the utter extinction of all that is base in us, all that is vicious and materialistic and worldly in us and all that is corrupt and corruptible in us. The extinction is not the black dead piece of grave but a living piece of joyful, Blissful, soul which is conscious of itself and consists of having found an abode in the heart of the Eternal Lamp Holder. Such a one treats the lowest creation as equal to himself; even the crawling thing of the earth is precious to him. The state of ego is gone and now remains only Brahman. It originates from the root Brih, to expand. The devotee expands himself to all creatures, to all essence of everything of earth, gods and creatures, power and energy as now he is That I Am, Brahman.
The solar plexus or Manipura Chakra, at the level of navel, is believed to be connected to the sun and has a influence on emotions, clarity of mind, and intuitions.
Via Surya Namaskar practice we offer prayers to Surya Bhagwan. We leave our ego and surrender to him. Cosmic energies are bigger than us. We accept this and this makes us humble. Surya gives us inspiration to shine with knowledge, character, and discipline.
Surya namaskar is a set of poses which are a gradual but continuous muscle stretch and joint mobilization. It is different than exercise as it integrates body, mind, breath, and atma/consciousness. It is a full body workout and gives stretching as well as stamina.
Best time to do Surya Namaskar is Sunrise time. It fills us with positive energy and the remaining day goes in sync with nature.
Contraindicaions for Surya Namaskar:
- Gen weakness. Muscle and bone weakness
- Back injury
- High BP
- Pregnant women
- Ht diseases
- Arthritis
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Wrist injury
If you are conducting a free Yoga event and only a few people show up, please do not get discouraged or disappointed.
- You do what you have to do i.e. teaching. Number does not matter.
- Many more (more than the actual number of attendes) have seen the event flyer and are aware of your event.
- What others have done? This is better than many others' who are not doing anything.
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How many events do you go to?
The SNY session is not a substitute for professional medical advice. Please take advise of your physician before commencing these practices. Never exceed your body's limitations and use caution during practice. There are many variations and subtleties involved in yoga practices. It should be learned from a yoga guru, not from google reading and videos. All of the risks in participating are assumed solely by the practioners.
