The 12 Step Surya Namaskara
Surya Namaskara combines Yogaasanas and Pranayama . It comes in between warmup exercises and asanas. It brings about general flexibility of the body preparing it for Asanas and Pranayama . This is usually done both at sunrise and sunset , facing the sun after chanting the following verses.
हिरण्मयेन पात्रेण सत्यस्यापिहितं मुखम्।
तत् त्वं पूषन्नपावृणु सत्यधर्माय दृष्टये ॥
hiraṇmayena pātreṇa satyasyāpihitaṁ mukham |
tat tvaṁ pūṣannapāvṛṇu satyadharmāya dṛṣṭaye ||
tat tvaṁ pūṣannapāvṛṇu satyadharmāya dṛṣṭaye ||
Meaning
The face of Truth is covered with a brilliant golden lid; that do thou remove, O Fosterer, for the law of the Truth, for sight.
the verses taken from Upanishads please check
1 Step
Stand in Tadaasana
Stand Erect with legs together Bring the palms to namaskar mudra. Raise your hands and bend back from lower back to Hashthunanasa
Step 2
Padahastasana
Bend the body forward while exhaling Touch the forehead to the Knees . Keep the palm on the floor on either side of the foot . Try to touch your forehead to the knees. But do not push beyond your limit
Step 3
Asvasanchalana Asana
In this step breath in and kick the right leg back . Push the buttocks forward and downward so that the left leg is perpendicular to the ground . Look up . Hands and right leg should be in the same line . Vision should be up . Left knee should be touching the ground . Keep your right knee touching the floor and toes should be in. (In diagram toes are out) It can a variation . Please keep toe in.
Step 4
Tula Asana (Planck pose)
In this step exhale and take the left leg also back , resting only on palms and toes . Keep the body straight from head to toes inclined to the ground at about 30 degrees. keep the neck in the same line of back. Look 2 step from . Keep back straight .
Step 5
Shashank Asana (Rabbit Pose)
While inhaling , bend the legs at the knees and rest them on the floor with buttocks resting on the heels without altering the position of the palms and toes.
Exhale as you rest the forehead on the ground . Then relax in normal breathing .
Step 6
Ashtanga Namaskar
While exhaling without shifting the position of hands and toes glide the body forward and hold the breath and rest the forehead , chest hands knees and toes on the ground . Raise the buttock up and make a bend .
Note eight parts of the body left hand , right hand , chin , shoulder , left knee ,right knee , left toe , right toe touching the floor . Hold your breath in this pose.
Step 7
Bhujanga (Cobra Pose)
Inhale raise your head up . Raise the head and trunk making the spine concave upwards without lifting the position of the hands and feet. Make your elbows straight . Keep your knee little bit up from the ground . Keep your hands slit . Vision up . Toes should be inside. Do not keep toes outside.
Both ankles touching each other.
Step 8
Parvatasana (Downward dog )
while exhaling raise the buttocks , push head down until the heels touch the ground without shifting the position of the hands and feet. Look towards your naval. Stretch your hands . Try to keep your heals on the ground. Make it flat . If not possible its ok. Keep your head align to the hands .
Step 9
Shashanka
Step 10
Ashwasanchalana (Right leg)
In basic 12 step suryanamaskara we only use right leg . Bring the right leg in between the two hands . Arch the back concave as in the Step 3 . Left knee touching the ground .Vision up.
Step 11.
Padhasthana Asana
Exhale
Bring the left foot forward next to the right foot and reach down with your upper body to touch the fourhead to the knees .
Step 12
Pranamaasana .
Stithi , Bring Your hands in namaskar Mudra stand straight . Normal Breathing.
We can perform Surya Namaskar with chanting also . We can Chant Bija Mantra along with Surya namaskar
Bija Mantra
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