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Before commencing on surya namaskara-s the dhlyana shloka – meditative mantra is to be chanted.
- With the deep devotion I bow to lord Vishnu who is seated in the centre of the sun in padmasa, who is adorned with golden ornaments on the upper arm, neck and ears, who is holding conch, golden discus in the hands and who is having a golden crown with golden halo.
Before assuming each of the 12 positions that comprise a complete round of surya namaskara-s one should utter loudly and clearly or mentally the name of the sun along with pranava OM and the Beeja mantra. For example : Om Haram Mitraya Namah and so on..........
The positions of surya namaskara 1 – 12.
'''''Mantra – Om haram mitraya namah'''''
'''Sthitha prarthanasana''' : Join the hands like namaste in front of the chest, heels straight, backstraight,yet relaxed. The waist and elbow are to be parallel to the ground. Look at the tip of the nose. Beware of the deep and long breath.
'''''Mantra – Om hareem ravaye namah '''''
'''Oodhawa namasjaranasana''' : Raise the head and stretch both the arm above the head, keep the arms separated shoulder width, apart and tilt the head and upper trunk backward. Breathing : Inhale while raising the arms.
'''''Mantra - Om hroom suryaya namah'''''
'''Janu shirasana or hasta padmasana''' : Bend forward until the fingers or palm of the hands touch the floor on either side of the feet, try to touch the knees with the forehead. Keep the knees straight. Try to contract the abdomen in the final position to expel the maximum amount of air from the lungs. breathing : Exhale while bending forward.
'''''Mantra – Om hraim bhanave namah'''''
'''Ardha Bhujangasa''' : Place the palms of the hands flat on the floor besides the feet. Stretch the right leg back as far as possible. Bend the left knee keeping the left foot on the floor. The weight of the body is supported on both the hands, the left foot, the right knee and toes of the right foot. The head is to be tilted backwards, the back arched and the gaze directed upward to the eyebrow centre.
This posture massages the abdominal organs, and improves their functioning, also strengthens the leg muscles and induces balance in the nervous system keeps the body straight.
'''''Mantra – Om hraum khagaya namah'''''
'''Dwipad prasarasana''' : Take the left foot back beside the right foot. Simultaneously raise the buttocks lower the head between the arms, so that back and legs from 2 sides of a triangle. Keep the heels on the floor in the final pose keeping the arms and legs straight. Bring the head towards the knees. Exhale while taking the leg back.
'''''Mantra - Om hruh pooshne namah'''''
'''Saashtanga namaskara''' : Salute with eight parts of the body. Lower the knees, chief and chin to the ground. In the final position only the toes, knees, chest and chin should touch the groung simultaneously. The buttocks, hips, abdomen is to be raised.
Politeness and spirituality increases.
'''''Mantras – Om hram hiranya garbhaya namah '''''
'''Bhujangasana (cobra pose)''' : Lower the buttocks and hips to the floor straightening the elbows, arch back and push the chest forward into cobra pose. Bend the head back and direct the gaze upward to the eyebrows centre. Push the chest forward into cobra pose.
'''''Mantra – Om hreem marichaye namah'''''
'''Bhudharasana''' : This stage is the repeat of position five (5). The hands and feet do not move from position. Raise the buttoks and hips and lower the heels to the floor.
Arms and hips get strong. Head gets a lot of blood circulation. Thyroid gland functions properly.
'''''Mantra – Om hroom adityaya namah '''''
'''Ek pada akashana (same as position 4)''' : Keep the palms flat on the floor. Bend the left leg and bring the left foot forwad between the hands. Tilt the head backward, arch back and gaze at the eye brow centre.
Breathing : Exhale while performing the movement.
*BenefitsBeenfits
Digestion gets better; pain in the waist is cured. All parts of the body get good exercise.
'''''Mantra – Om hraum arkaya namah'''''
'''Oordhwa namaskarasana ''' : This stage''' is the repeat of position 2. Raise the torso and stretch the arms above the head. Keep th earms separated; shoulder width apart. Bend the head, arms and upper trunk backward.
Breathing : Inhale while straightening the body.
*Benefits
As per the position 2nd - respiration, digestion and excertion gets regulated. The girth of the stomach gets reduced.
'''''Mantra – Om hruh bhaskaraya namah'''''
'''This is the final position as position 1. Bring the palms together in front of the chest namaste . Eyes are closed.
Breathing : Exhale while assuming final pose.
