Surya Namaskara

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Sculpture depicting the 12 asanas of Surya Namaskara A in Terminal T3 at IGIA Airport, New Delhi, India, created by Nikhil Bhandari.[1] Surya Namaskara (IPA: [su:rj nmsk:r]; Sanskrit: ; IAST: Srya Namaskra) also known in English as Sun Salutation (lit. "salute to the sun") is a common sequence of asanas. Its origins lie in a worship of Surya, the Hindu solar deity. This sequence of movements and asanas can be practised on varying levels of awareness, ranging from that of physical exercise in various styles, to a complete sadhana which incorporates asana, pranayama, mantra and chakra meditation. It is often the beginning vinyasa within a longer yoga series. Srya Namaskra may also refer to other styles of "Salutations to the Sun".

Contents
[hide]

1 History o 1.1 Ancient o 1.2 Mysore o 1.3 Raja of Aundh

1.4 Other References 1.4.1 Valmiki Ramayana 2 Practice o 2.1 Mantras 3 See also 4 References 5 Sources 6 External links

History[edit]
Ancient[edit]
The Hatha Yoga Pradipika, the oldest known hatha yoga text does not mention "Sun Salutations" but mentions a srya-bhedana (sun-piercing) kumbhaka (II, 44 and 48-50)[2][3] while the Gheraa Sahit mentions srya-bheda kumbhaka (58-59).[4] The oldest documented book with clear depictions of asanas is the Sritattvanidhi, though there is no mention of "Sun Salutations" in the text, it does describe the asanas "Sarpasana" (Bhujangasana), "Gajasana" (Adhomukh Swannasan), "Uttanasana" and series of asanas done in tandem, similar to Srya Namaskra.[5][page needed].

Mysore[edit]
Incidentally the translator of the ancient Sritattvanidhi, Krishnaraja Wodeyar III, was also responsible for arranging for Sri. T. Krishnamacharya to teach yoga at Yogal in Mysore sometime around 1930.[6] Sri. T. Krishnamacharya's teachings are largely responsible for the modern version of Srya Namaskra as seen in modern day Ashtanga Vinyasa Yoga and the Visesha Vinyasa Sun Salutation subroutine from Vinyasa Krama Yoga[7], as well as a host of other popular forms of yoga[8]. K. Pattabhi Jois claims to have taught exactly as he had learned from Krishnamacharya[9], though other than personal testimony, there seems to be no other evidence as to the precise content of Krishnamacharya's teachings.[10]. While Krishnamacharya's specific sources for his yoga teachings are unclear, it is said that he learned from Sri Ramamohana Brahmachari in the Himilayan Mountains (perhaps Muktinath where his son has visited [11], but certainly somewhere near the Gandaki River in Nepal) beginning in 1916[12][13]; however, the source of his teaching (at the Mysore Yogashala or otherwise) is not otherwise documented. Krishnamacharya's son attests to his father having developed some of his teachings himself.[14] There is the possibility that he may have been influenced by the Mysore Palace Gymnastics Tradition.[15]

Raja of Aundh[edit]
Another indication as to the origins of Srya Namaskra is the 1928 Indian publication of "The Ten Point Way of Health"[16] by Raja Bhavan Rao Srinivas ("Bala Sahib"), Pant Pratinidhi of Aundh (18681951; Raja of Aundh 1909-1947),[17] followed by later publication in England in

1938[18]. The Raja claims to have practiced the series as a child. And some sources report that only after extensive practice and analysis (and potentially modification) himself did he finally publish the book.[19] Thus, the true origin of the series remains unclear, though it has to be noted that Raja of Aundh, himself never claimed to have invented Surya Namaskar. Further he actually stressed on the ancient origins of this procedure.[20] He helped in popularizing surya namaskar as a simple physical exercise for all round development of an individual in India. He introduced it in schools as a form of education and encouraged even the ordinary man to be physically fit by performing surya namaskar every day.[20][21] Still, how exactly Srya Namaskra came to be included in the yogic practices of Hatha and Ashtanga Yoga remains unclear.[22]

Other References[edit]
Other sources which cite early use of "Sun Salutations" are A Short History of Aryan Medical Science from 1896, which claims that in India "there are various kinds of physical exercise indoors and outdoors. But some of the Hindoos set aside a portion of their daily worship for making salutations to the Sun by prostrations. This method of adoration affords them so much muscular activity that it takes to some extent the place of physical exercise".[23] Early English publications record some ancient methods of sun salutation; however, the do not seem to be related to the modern Srya Namaskra as seen in Yoga practice today. In "A Catalogue raisonne [sic] of oriental manuscripts",[24] noted that a short book with 71 leaves with "Tricha calpa vidhi" from "Aditya Puranam" was preserved. He describes the vidhi as "Modes of rendering homage to Sun, with praise and spells; the object being health or delivery from disease". He further notes the presence of Arghya Pradana, Surya Stotaram, Aditya dvadasa namam - 12 names of the Sun according to the monthly signs of zodiac, Surya Narayana cavacham, Saurashtacshari mantram, and many other elaborate rituals as the part of the vidhi. In Page 148 of the same book he describes a shorter version called "Laghu tricha kalpa vidhi". Historically it is widely believed in the state of Maharashtra that Shivaji Maharaj, Sage Samarth Ramdas and the Marathas have performed Srya Namaskra as a physical exercise to develop able bodies.[25] This may be related to vyayama ("physical exercise" in Sanskrit) being traditionally influenced by spirituality. Many physical practices have ingrained spiritual values in them. In addition spiritual training is considered as a part of physical training from ancient times in India.[citation needed] Valmiki Ramayana[edit] Aditya Hridayam[26][27] is another ancient practice which involves a variation of Srya Namaskra. It is a procedure of saluting The Sun, taught to Sri Rama by Sage Agastya, before his fight with Ravana. It is described in the "Yuddha Kaanda" Canto 107 of Ramayana.

Practice[edit]

Hasta Uttanasana (Raised Arms pose)

Shavasana is practiced to take rest after Surya namaskara

Surya Namaskara, like most asanas, is recommended to be performed on an empty stomach. Therefore some recommend a gap of at least two hours after eating and before performing the namaskara. It is generally practiced in the morning before breakfast or in evening.[28] Shavasana is practiced at the end of practice for rest. Pranayama is synchronized with asanas. Mantras can be pronounced at the start of each Surya namaskara. Bjas (seeds) or the 12 mantras specific to each asana can also be chanted while performing each asana. The 12 specific mantras, though, repeated mentally instead. Chakras are points-of-focus, when performing asanas. There are a total of 8 different asanas in the sequence of the 12 asana changes of Surya namaskara. Some asanas are repeated twice in the same cycle of a Surya Namaskara. In a traditional Hindu context, Surya Namaskara is performed facing in the direction of the rising (east) or setting (west) sun. As per the scriptures one who performs the Surya Namaskaras daily does not get poor in a thousand births. There are 5 ways in which breathing should be done during Surya Namaskar.

The following lists Surya Namasakar A. Other variations including Surya Namasakar B exist. Series Ste p Asana Breath Images Chakra Bja Positio Sanskri Transliteratio n t n

Pranamasana

exhale

Anahata

Heart

om hr

Hasta Uttanasana

inhale

Vishuddhi

Throat

om hr

Hastapaadasana

exhale

Swadhisthan Sacrum a

om hr

Aekpaadprasarnaasa na (one foot back, inhale lift head, hands often on earth )

Ajna

Third eye

om hrai

Adho Mukha Svanasana

exhale

Vishuddhi

Throat

om hrau

Ashtanga Namaskara

suspen d

Manipura

Solar plexus

om hra

Bhujangasana

inhale

Swadhisthan Sacrum a

om hr

Adho Mukha Svanasana

exhale

Vishuddhi

Throat

om hr

Ashwa Sanchalanasana (opposite foot inhale forward from 4, hands often on earth )

Ajna

Third eye

om hr

10

Uttanasana

exhale

Swadhisthan Sacrum a

om hrai

11

Hasta Uttanasana

inhale

Vishuddhi

Throat

om hrau

12

Pranamasana

exhale

Anahata

Heart

om hra

Mantras[edit]
13 Surya Namasakras are practised per cycle. In the table, the following first 12 mantras corresponds to the 12 asanas in Surya Namasakara and can also be chanted or repeated mentally during the performance of each corresponding asana.[29][30] They can also be pronounced at Pranamasana. Salutation 1 2 3 4 Sanskrit Transliteration om mitrya nama om ravaye nama om sryya nama om bhnave nama

5 6 7 8 9 10 11 12 13

om khagya nama om pue nama om hiraya garbhya nama om marcaye nama om dityya nama om savitre nama om arkya nama om bhskarya nama om rsavitsryanryaya nama

The following mantra is pronounced at the beginning of a Surya Namaskara cycle:

om dhyeya sad savitra maala madhyavart nryaa sarasij sanasanni via

keyravna makarakualavna kir hr hiramaya vapura dhtaakha cakra The following mantra is pronounced at the end of a Surya Namaskara cycle:

dityasya namaskran ye kurvanti dine dine yu praj balam vryam tejasten ca jyate
For those who salute the sun every day, life expectancy, conscious, strength, courage and vital power shall grow.

See also[edit]
Wikimedia Commons has media related to: Surya Namaskar

Surya Namaskar Origins Surya Hatha yoga

List of asanas

References[edit]
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. ^ Indian Express (04-09-2010). Destination Delhi. ^ Svatmarama 15th century CE, trans. 1992. ^ Swatmarama 15th century CE, trans. 1915. ^ [1] ^ Sjoman 1999. ^ Sjoman 1999, p. 53. ^ Ramaswami 2005, p. 213-219. ^ Singleton 2012, p. 176. ^ Medin 2004, p. 9. ^ Sjoman 1999, p. 50. ^ Medin 2004, p. 13. ^ Steiner 2012, p. The Whose Who of the Ashtanga Yoga Tradition. ^ Sjoman 1999, p. 51. ^ Medin 2004, p. 7. ^ Sjoman 1999, p. 53. ^ Hall 2012, p. Balasahib's 1928 Suya Namaskar. ^ S.P.Sen, Dictionary of National Biography; Institute of Historical Studies, Calcutta 1972 Vols.1-4; Institute of Historical Studies, vol 3, p.307 ^ Pratinidhi 1938, p. 16. ^ Alter 2000, p. 95. ^ a b Royal India: A Descriptive and Historical Study of India's Fifteen Principal States and Their Rulers By Katherine H. Diver, Maud Diver, (year 1942) ^ Alter 2000, p. 99. ^ Alter 2004, p. 23. ^ Simhaj 1896, p. 6. ^ A Catalogue raisonne [sic of oriental manuscripts, Rev. William Cooke Taylor, H. Smith, (year 1860, Page 246)] ^ (Editor) Mujumdar 1950. ^ sanskrit.safire.com, Aditya Hrudayam with English translation ^ Translation of Ramayana by Griffith ^ ""preferable to do suryanamaskar early mornings" http://lifestyle.in.msn.com/health/article.aspx?cpdocumentid=1670124 ^ http://www.yogaindailylife.org/esystem/yoga/en/051000/level-3/surya-namaskara/ ^ http://www.geetganga.org/suryanamaskar-mantra-

Sources[edit]

Sjoman, N.E. (1999). Yoga tradition in Mysore Palace. Abhinav publications. ISBN 81-7017389-2. Ramaswami, Srivatsa (2005). The Complete Book of Vinyasa Yoga. Da Capo Press. ISBN 978-156924-402-9. Simhaj, Bhagavat (1896). A Short history of Aryan Medical Science. Macmillan. Swami; (Eng. Trans.) Becherer, Elsy; (Commentary) Rieker, Hans Ulrich (15th century CE, trans. 1992). http://www.hermetics.org/pdf/HathaYogaPradipika.pdf. Missing or empty |title= (help) Swatmarama, Swami; (Trans.) Sinh, Pancham (15th century CE, trans. 1915). Allahabad http://en.wikisource.org/wiki/Hatha_Yoga_Pradipika. Missing or empty |title= (help) (Editor) Mujumdar, Dattatraya Chintaman (1950). Encyclopedia of Indian Physical Culture: A Comprehensive Survey of the Physical Education in India, Profusely Illustrating Various

Activities of Physical Culture, Games, Exercises, Etc., as Handed Over to Us from Our Forefathers and Practised in India. Good Companions. Singleton, Mark (2010). Yoga Body: The Origins of Modern Posture Practice. Oxford University Press. Steiner, Ronald (2012). "AshtangaYoga.info". Retrieved 2012-05-19. Hall, Anthony Grimm (2012). "Balasahib's Original 1928 Suya Namaskar". Retrieved 2012-0526. Pratinidhi, Shrimant Balasahib Pandit (1938). The Ten Point Way to Health. J. M. Dent and Sons Ltd. Retrieved 2012-05-25. Alter, Joseph S. (2000). Gandhi's Body: Sex, Diet, and the Politics of Nationalism. University of Pennsylvania Press. ISBN 978-0-812-23556-2. Alter, Joseph S. (2004). Yoga in Modern India: The Body between Science and Philosophy. Princeton University Press. ISBN 978-0-691-11876-1 Check |isbn= value (help). Medin, R. Alexander; Summerbell, Deirdre (2004). 3 Gurus, 48 Questions: Matching interviews with SRI T.K.V. DESIKACHAR, SRI B.K.S. IYENGAR & SRI K. PATTABHI JOIS.

External links[edit]

[2] [hide]

v t e

Asanas

Adho Mukha Svanasana Aekpaadprasarnaasana Anantasana Anjaneyasana Ardha Candrasana Ardha Matsyendrasana Akarna Dhanurasana Astavakrasana Adho Mukha Vrksasana Baddha Konasana Bakasana

Balasana Bharadvajasana Bhekasana Bhujangasana Bhujapidasana Chakrasana Chaturanga Dandasana Dandasana Dhanurasana Dwi Pada Viparita Dandasana Eka Pada Koundinyasana I Eka Pada Koundinyasana II Garbhasana Garudasana Gomukhasana Halasana Hanumanasana Hasta Uttanasana Janusirsasana Kakasana Kapotasana Kukkutasana Kurmasana Makarasana Malasana Matsyasana Mayurasana Natarajasana Navasana

Padahastasana Padmasana Parivrtta trikonasana Paschimottanasana Pashasana Pavanamuktasana Rajakapotasana Salabhasana Samakonasana Sarvangasana Shavasana Siddhasana Simhasana Sirsasana Sukhasana Supta Virasana Tadasana Trikonasana Tulasana Urdhva Hastasana Urdhvamukhasvanasana Ustrasana Utkatasana Uttana Shishosana Uttanasana Uttanapadasana Utthita Trikonasana Vajrasana Virasana

Virabhadrasana I Virabhadrasana II Virabhadrasana III Viparita Karani Vriksasana

84 Classic Yoga Asanas Kriya Mudra Pranayama Surya Namaskara Asana International Yoga Sports Federation

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