(from Jennifer and Nya's 40 Days to Optimal Health)
“People are like stained - glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is a light from within.”
- Elisabeth Kubler-Ross
The sun symbolizes our spiritual consciousness and has been worshipped from the beginning of time. In yogic philosophy, we all have own our personal internal sun at our solar plexus. The solar plexus are the seat of the third chakra and lie deep within the abdomen. The solar plexus is complex of ganglia and radiating nerves of the sympathetic system. They are our source of personal power.
The fire element is about change and transformation. We invite the fire element into our yoga practice to increase our determination, drive, commitment, passion, intensity, radiance and inspiration. There are many different ways to bring the fire element into your yoga practice, from a continuous flow through the poses in Surya Namaskara, abdominal exercises like plank and boat poses, and restorative and/or aggressive twists, such as revolved triangle and ½ Lord of the fishes pose. Specific breathing techniques such as the breath of fire also activate the fire element.
Today let’s explore the postures, mantras and meanings involved in Surya Namaskara. Surya is Sanskrit for sun and Namaskara means salutations. Surya Namaskara is often simply called Sun Salutations. Surya Namaskara is a complete spiritual practice (sadhana) because it includes asana, pranayama, mantra and meditation. Surya Namaskara vitalizes the solar energy in the body which flows through pingala nadi (the pranic channel which carries the vital, life force).
The sequence can be practiced any time of day but the ideal time to practice Surya Namaskara is at sunrise or sunset. Whenever possible practice outside facing the sun. Always practice on an empty stomach. Surya Namaskara is more often called Surya Namskar without the final A sound. The final A is usually dropped in yogic names when they are changed from Sanskrit to Hindi.
Position #1: Pranamasana (Prayer pose)
Mantra: Om Mitraaya Namaha
Meaning: Salutations to the one who is friendly to all
Breath: Normal
Physical Awareness: On the Chest
Spiritual Awareness: On Heart Chakra
Position #2: Hasta Uttanasana (Raised Arms pose)
Mantra: Om Ravaye Namaha
Meaning: Salutations to the shining one.
Breath: Inhale while raising the arms
Physical Awareness: On the stretch of the abdomen and the expansion on the lungs
Spiritual Awareness: On the throat chakra
Position #3: Padhastasana (Hand to Foot pose)
Mantra: Om Suryaya Namaha
Meaning: Salutations to the one who is the dispels the darkness and brings activity
Breath: Exhale while bending forward
Physical Awareness: On the back and Pelvis
Spiritual Awareness: On the Sacral Chakra
Position #4: Ashwa Sanchalanasana (Low Lunge/Equestrian pose)
Mantra: Om Bhaanave Namaha
Meaning: Salutations to the bright one who illumines.
Breath: Inhale while stretching the right leg back
Physical Awareness: On the stretch from the thigh through the lower back.
Spiritual Awareness: On the eyebrow center
Position #5: Dandasana (Plank pose)
Mantra: Om Khagaya Namaha
Meaning: Salutations to the one who is all-pervading, one who moves through the sky
Breath: Exhale while taking the left leg back
Physical Awareness: Stretch through the Achilles tendon, the back of the legs, shoulders and throat
Spiritual Awareness: Throat Chakra
Position #6: Ashtanga Namaskara (Salute With Eight Parts Or Points)
Mantra: Om Pooshne Namaha
Meaning: Salutations to the one who is Giver of nourishment and fulfillment
Breath: Hold the breath out
Physical Awareness: Arch of the lower back and the abdominals
Spiritual Awareness: On the solar plexus chakra
Position # 7: Bhujangasana (Cobra pose)
Mantra: Om Hiranyagarbhaaya Namaha
Meaning: Salutations to the one who has golden color brilliance
Breath: Inhale while raising the torso and arching the back
Physical Awareness: Relaxation of the Spine
Spiritual Awareness: On the Sacral Chakra
Position #8: Parvatasana (Downward Facing Dog)
Mantra: Om Mareechaye Namaha
Meaning: Salutations to the giver of light with infinite number of rays
Breath: Exhale while taking the left leg back
Physical Awareness: Stretch through the Achilles tendon, the back of the legs, shoulders and throat
Spiritual Awareness: Throat Chakra
Position #9: Ashwa Sanchalanasana (Low Lunge/Equestrian pose)
Mantra: Om Aadityaaya Namaha
Meaning: Salutations to the son of Aditi – the cosmic divine Mother
Breath: Inhale while stretching the right leg back
Physical Awareness: On the stretch from the thigh through the lower back.
Spiritual Awareness: On the eyebrow center
Position 10: Hasta Padasana (Hand to Foot pose)
Mantra: Om Savitre Namaha
Meaning: Salutations to the One who is responsible for life
Breath: Exhale while bending forward
Physical Awareness: On the back and Pelvis
Spiritual Awareness: On the Sacral Chakra
Position 11: Hastauttanasana (Raised Arms pose)
Mantra: Om Aarkaaya Namaha
Meaning: Salutations to the one who is Worthy of praise and glory
Breath: Inhale while raising the arms
Physical Awareness: On the stretch of the abdomen and the expansion on the lungs
Spiritual Awareness: On the throat chakra
12 Tadasana
Mantra: Om Bhaaskaraya Namaha
Meaning: Salutations to the one leads us to enlightenment
Breath: Normal
Physical Awareness: On the Chest
Spiritual Awareness: On Heart Chakra
REPEAT using the opposite leg to lead to complete one round
Position #4 now will have the left leg back
Position #8 now will have the right leg back
There lots of videos on youtube demonstrating sun salutations with mantras. If you are interested in a restorative practice for connecting to the fire element visit my blog for a Yin Sequence concentrating on the Solar Plexus Chakra use the following link.
http://www.nyapatrinos.blogspot.com/2015/08/chakra-series-yin-yoga-solar-plexus.html
Journaling
1) Each round of Surya Namaskara describes a different aspect of the divine. Each of these aspect has its own name. What are the different names people call you by? What are your nicknames, pet names, childhood names? Do you have a spiritual name? What aspects of your personality do these names describe? How do you feel when you are called by these different names?
Activity
1) Practice 3 to 7 rounds of Surya Namasakara. Remember one traditional round includes one cycle on both the right and left side of the body therefore one round may feel more like two..
“People are like stained - glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is a light from within.”
- Elisabeth Kubler-Ross
The sun symbolizes our spiritual consciousness and has been worshipped from the beginning of time. In yogic philosophy, we all have own our personal internal sun at our solar plexus. The solar plexus are the seat of the third chakra and lie deep within the abdomen. The solar plexus is complex of ganglia and radiating nerves of the sympathetic system. They are our source of personal power.
The fire element is about change and transformation. We invite the fire element into our yoga practice to increase our determination, drive, commitment, passion, intensity, radiance and inspiration. There are many different ways to bring the fire element into your yoga practice, from a continuous flow through the poses in Surya Namaskara, abdominal exercises like plank and boat poses, and restorative and/or aggressive twists, such as revolved triangle and ½ Lord of the fishes pose. Specific breathing techniques such as the breath of fire also activate the fire element.
Today let’s explore the postures, mantras and meanings involved in Surya Namaskara. Surya is Sanskrit for sun and Namaskara means salutations. Surya Namaskara is often simply called Sun Salutations. Surya Namaskara is a complete spiritual practice (sadhana) because it includes asana, pranayama, mantra and meditation. Surya Namaskara vitalizes the solar energy in the body which flows through pingala nadi (the pranic channel which carries the vital, life force).
The sequence can be practiced any time of day but the ideal time to practice Surya Namaskara is at sunrise or sunset. Whenever possible practice outside facing the sun. Always practice on an empty stomach. Surya Namaskara is more often called Surya Namskar without the final A sound. The final A is usually dropped in yogic names when they are changed from Sanskrit to Hindi.
Position #1: Pranamasana (Prayer pose)
Mantra: Om Mitraaya Namaha
Meaning: Salutations to the one who is friendly to all
Breath: Normal
Physical Awareness: On the Chest
Spiritual Awareness: On Heart Chakra
Position #2: Hasta Uttanasana (Raised Arms pose)
Mantra: Om Ravaye Namaha
Meaning: Salutations to the shining one.
Breath: Inhale while raising the arms
Physical Awareness: On the stretch of the abdomen and the expansion on the lungs
Spiritual Awareness: On the throat chakra
Position #3: Padhastasana (Hand to Foot pose)
Mantra: Om Suryaya Namaha
Meaning: Salutations to the one who is the dispels the darkness and brings activity
Breath: Exhale while bending forward
Physical Awareness: On the back and Pelvis
Spiritual Awareness: On the Sacral Chakra
Position #4: Ashwa Sanchalanasana (Low Lunge/Equestrian pose)
Mantra: Om Bhaanave Namaha
Meaning: Salutations to the bright one who illumines.
Breath: Inhale while stretching the right leg back
Physical Awareness: On the stretch from the thigh through the lower back.
Spiritual Awareness: On the eyebrow center
Position #5: Dandasana (Plank pose)
Mantra: Om Khagaya Namaha
Meaning: Salutations to the one who is all-pervading, one who moves through the sky
Breath: Exhale while taking the left leg back
Physical Awareness: Stretch through the Achilles tendon, the back of the legs, shoulders and throat
Spiritual Awareness: Throat Chakra
Position #6: Ashtanga Namaskara (Salute With Eight Parts Or Points)
Mantra: Om Pooshne Namaha
Meaning: Salutations to the one who is Giver of nourishment and fulfillment
Breath: Hold the breath out
Physical Awareness: Arch of the lower back and the abdominals
Spiritual Awareness: On the solar plexus chakra
Position # 7: Bhujangasana (Cobra pose)
Mantra: Om Hiranyagarbhaaya Namaha
Meaning: Salutations to the one who has golden color brilliance
Breath: Inhale while raising the torso and arching the back
Physical Awareness: Relaxation of the Spine
Spiritual Awareness: On the Sacral Chakra
Position #8: Parvatasana (Downward Facing Dog)
Mantra: Om Mareechaye Namaha
Meaning: Salutations to the giver of light with infinite number of rays
Breath: Exhale while taking the left leg back
Physical Awareness: Stretch through the Achilles tendon, the back of the legs, shoulders and throat
Spiritual Awareness: Throat Chakra
Position #9: Ashwa Sanchalanasana (Low Lunge/Equestrian pose)
Mantra: Om Aadityaaya Namaha
Meaning: Salutations to the son of Aditi – the cosmic divine Mother
Breath: Inhale while stretching the right leg back
Physical Awareness: On the stretch from the thigh through the lower back.
Spiritual Awareness: On the eyebrow center
Position 10: Hasta Padasana (Hand to Foot pose)
Mantra: Om Savitre Namaha
Meaning: Salutations to the One who is responsible for life
Breath: Exhale while bending forward
Physical Awareness: On the back and Pelvis
Spiritual Awareness: On the Sacral Chakra
Position 11: Hastauttanasana (Raised Arms pose)
Mantra: Om Aarkaaya Namaha
Meaning: Salutations to the one who is Worthy of praise and glory
Breath: Inhale while raising the arms
Physical Awareness: On the stretch of the abdomen and the expansion on the lungs
Spiritual Awareness: On the throat chakra
12 Tadasana
Mantra: Om Bhaaskaraya Namaha
Meaning: Salutations to the one leads us to enlightenment
Breath: Normal
Physical Awareness: On the Chest
Spiritual Awareness: On Heart Chakra
REPEAT using the opposite leg to lead to complete one round
Position #4 now will have the left leg back
Position #8 now will have the right leg back
There lots of videos on youtube demonstrating sun salutations with mantras. If you are interested in a restorative practice for connecting to the fire element visit my blog for a Yin Sequence concentrating on the Solar Plexus Chakra use the following link.
http://www.nyapatrinos.blogspot.com/2015/08/chakra-series-yin-yoga-solar-plexus.html
Journaling
1) Each round of Surya Namaskara describes a different aspect of the divine. Each of these aspect has its own name. What are the different names people call you by? What are your nicknames, pet names, childhood names? Do you have a spiritual name? What aspects of your personality do these names describe? How do you feel when you are called by these different names?
Activity
1) Practice 3 to 7 rounds of Surya Namasakara. Remember one traditional round includes one cycle on both the right and left side of the body therefore one round may feel more like two..
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Nya