Surya Namaskar - Sun Saluation Explained In Steps - Video Tutorial - Audio File - Surya Namaskar Mantras

Guruji Sri Narendra Babu Sharma, Sampoorna Sanatana Dharma Samrakshana Samithi® has asked to perform Surya Namaskar - Sun Saluation everyday. People who have shani, have to do it without fail. If you not able to perform Surya Namakar, Atleast Perform 12 Namaskar (Salute) Facing East i.e facing the Sun (Surya) in the morning. This is sufficient.

Suryanamaskar (an ancient Indian yoga) is the art of solar vitalization. Suryanamaskar Namaskar Positions is a complete meditative technique in itself as it includes Asanas, Pranayama, Mantras and Mudras. It has got three aspects: form, vital energy and rhythm. It is the easiest way for a person to get used to Yoga. It should be done along with chanting of mantras in every posture. In simple words, Suryanamaskar is a combination of 12 different postures, followed in a particular sequence with a specific breathing pattern. It helps an individual to vitalize and unblock the whole system. It reduces fat from almost all parts of the body, as it stretches each and every muscle and tones it.

Wash your face & hands after waking up. Then go to a place where you can stand facing the rising Sun. Fold your hands as in "Namaste". With your eyes closed, pray silently to Lord Sun.
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.

Surya Namaskar - Sun Saluation Shlokas : (The Prayer) Dhynam ध्‍येय:

Starting Shloka:

ध्येय सदा सवितृ मण्डलमध्यवर्ति, नारायण सरसिज़ासनसन्निविष्ट ।
केयूरवान मकर कुण्डलवानकिरीटी, हारी हिरण्मय वपूर्धृत शंख चक्र ॥

Dheyah sada savitru mandala madhyawarti
Narayanah sarasijasana sannivistaha
Keyurawan makara kundalawan kiriti
Hari hiranya-maya-vapur-dhruta shankha chakrah.

Meaning:
Oh! Surya Narayana YOU are the crown glory, carrying shankha chakra in your hands.
YOU are the creator of joy and destroyer of sorrows.
YOU cover the entire universe with the golden twilight.
YOU are the Master, the Provider of the entire universe.
Oh! Sun God make all my efforts as bright and brilliant as the sun in the solar system.

Shlokas While Performing Surya Namaskar - Sun Saluation

ॐ मित्राय नमः
Om Mitraaya Namah

ॐ रवये नमः
Om Ravaye Namah

ॐ सूयार्य नमः
Om Suryaaya Namah

ॐ भानवे नमः
Om Bhaanave Namah

ॐ खगाय नमः
Om Khagaaya Namah

ॐ पूष्णे नमः
Om Puushne Namah

ॐ हिरण्यगर्भाय नमः
Om Hiranyagarbhaaya Namah

ॐ मरीचये नमः
Om Mareechaye Namah

ॐ आदित्याय नमः
Om Aadityaaya Namah

ॐ सवित्रे नमः
Om Savitre Namah

ॐ अर्काय नमः
Om Arkaaya Namah

ॐ भास्कराय नमः
Om Bhaaskaraaya Namah

ॐ श्रीसवितृसूर्यनारायणाय नमः
Om Shree Savitru Suurya Naaraayanaaya Namah

Ending Shloka:

Adityasya namaskaran ye kurvanti dine dine
Janmantar-sahashreshu daridrya nopajayate
Namah dharma-vidhanaya namaste kruta-shakshine
Namah pratyaksha devaya bhaskaraya namah nama-h.

अदितस्‍य नमस्‍कारान ये कुर्वंती दिने दिने
जन्‍मांतरसहस्‍त्रेषु दारिद्रम नोपजायते ||
नमोधर्मविधानाय नमस्‍ते कृतसाक्षिणे
नमः प्रत्‍यक्षदेवाय भास्‍कराय नमोनमः ||

Meaning:
One who performs Surya Namaskar regularly gets no poverty (Poverty of wealth, health and intellect.) lives after lives.
Oh! Lord Bhaskara. YOU are the Dharma incarnated. (YOU yourself are all the divine virtues.)
YOU are the soul witness to all my deeds, good and bad.
YOU are the only God in shape and form. I bow to you (with all my body, mind and soul.)

Download audio file

Surya Namaskar Position 1

Namaskar (Salute)
Stand with your feet together and palms folded in front of your chest. Close your eyes and chant the Mantra Om Mitrayah Namaha..... breath normally.

Surya Namaskar Position 2

Ardha Chandrasana (Half Moon Pose)
Raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears. Stretch your abdomen as much as possible and lean backwards. Inhale and chant Om Khagaya Namaha.....

Surya Namaskar Position 3

Padangusthasana (Hand to Foot Pose)
Bend forward and place your palms at the side of your feet. Touch the knee with your forehead and exhale deeply, while chanting Om Suryaya Namaha.....

Surya Namaskar Position 4

Surya Darshan (Sun Sight Pose)
Take one leg back and place the other leg in the front with palms firm on the ground. Raise your head and inhale, while chanting Om Bhanuvae Namaha.....

Surya Namaskar Position 5

Adho Mukha Svanasana (Downward Facing Dog Pose)
Bring the leg that was in front next to other one and keep the hips off the floor, with your hands supporting the body in a push-up position. Exhale and chant Om Ravi Namaha.....

Surya Namaskar Position 6

Sashtang Dandawat (Forehead, Chest, Knee to Floor Pose)
Lower your knees, chest and forehead, with your palms firmly on the ground next to your chest and elbows bent upwards. Hold the breath here and chant Om Pushnae Namaha.....

Surya Namaskar Position 7

Bhujangasana (Cobra Pose)
Lower your waist and raise your upper body. Look upwards and keep your arms straight. Inhale and chant Om Hiranya-Garbhaya Namaha.....

Surya Namaskar Position 8

Adho Mukha Svanasana (Downward Facing Dog Pose)
Raise your hips and bring your head to the floor with eyes on the navel and heel on the floor - like an inverted 'V'. Exhale and chant Om Marichiye Namaha.....

Surya Namaskar Position 9

Surya Darshan (Sun Sight Pose)
In this step the posture is the same as in step 4. Inhale and chant Mantra Om Adityaya Namaha.....

Surya Namaskar Position 10

Padangusthasana (Hand to Foot Pose)
In this step the posture is the same as in step 3. Exhale while chanting Om Savitre Namaha.....

Surya Namaskar Position 11

Ardha Chandrasana (Half Moon Pose)
In this step the posture is the same as in step 2. Inhale and chant Om Arkaya Namaha.....

Surya Namaskar Position 12

In this step the posture is the same as in step 1. Breathe normally and chant Om Bhaskaraya Namaha.....
Chant Om Shree Savitru Suurya Naaraayanaaya Namah.....
and ending sholka.

Download the Surya Namaskar - Sun Saluation Poster with all the above positions: Click on the Image to enlarge.






Benefits of Sun Salutation
The practice of Surya Namaskar (Sun Salutation) increases strength, improves muscle tone and coordination and bestows good health upon the practitioner, while increasing body awareness. It helps burn body fat and combat obesity, helps balance and stimulate all the systems of the body particularly the circulatory, endocrine, digestive and respiratory systems. Regular practice of Sun Salutation aids the process of elimination, thereby ridding the body of toxins more effectively. The again, you should avoid practising without expert guidance.

Source: http://www.hssuk.org/