Greeting to the Sun — the invigorating morning set of exercises

In the modern world the stress is the constant companion of the person: work, traffic jams, noise of the big city — all this leaves a print on our general state, breaks comfort. For this reason various yoga-experts who allow to learn to operate the physiology, mentality are very popular now and also can help to reach physical comfort and composure. One of the popular directions is the set of exercises Surya Namaskar about whom the speech in this article will go.

What is Surya Namaskar?

Surya Namaskar is a most ancient complex of physical and breathing exercises directed to maintenance of physical health and vigor. For the first time its mention occurs in the Veda of the 16th century BC. In Sanskrit this equipment means literally the Greeting to the Sun.

Whether you know? It is considered that the complex of physical exercises similar on Surya Namaskar was widely applied at ancient Indian fighters, and today he is applied to trainings in U.S. Army.

Conceptually this equipment is constructed on worship of solar energy and to god of the Sun. It is considered that all prayers and power which the person sends to the Sun return to it various benefits in the form of good health, updating of vital forces, completions of energy potential, the Sun fills with strong, powerful energy, opening the new horizons for activity. For this reason this practice includes not only physical elements, but also work with a spiritual component, that is meditation, and mantras which provide the maximum concentration, spiritual return and accumulation of energy of the Sun.

Five reasons to begin day with the Greeting to the Sun

Among the yoga-expert there is a complex Surya Namaskar, perhaps, the most known and widespread. It is very popular among different categories of admirers of yoga, on it there are reasons.

• Exercises Surya Namaskar is the best way to begin the morning vigorously, they load with energy and lighten the mood, add vital activity.
• Physical activity in a complex with a smooth extension during performance of exercises of the Greeting to the Sun promotes improvement of physical shape of the person.
• The greeting to the Sun is a complex for beginners which daily performance will allow to feel more surely and to seek for conquest of new tops not only in yoga, but also in daily activity.
• Surya Namaskar helps to win successfully against a stress, to get rid of the negative, exhausting emotions.
• Meditation in the course of performance of exercises makes the person more built and concentrated, allows to get into consciousness depths.

It will be interesting to learn about exercises for children.

Advantage for an organism

Surya Namaskar is the unique complex working with all systems of a human body, we learn what influence and advantage for an organism of performance of these exercises.

• The Greeting to the Sun yoga-equipment which is carried out at dawn well influences the respiratory system of the person, after a dream it allows to clean lungs and to fill them with oxygen.
• Stimulates work of blood and lymphatic systems at the expense of what blood circulation improves and the general immunity of an organism increases.
• As in exercises all groups of muscles work, there is a strengthening of muscles and ligaments, extension of a backbone.
• Inclinations and deflections naturally mass abdominal organs that improves digestion and a vermicular movement of intestines.
• Surya Namaskar accelerates a metabolism, well influencing a figure, allows to lose extra kilos;
• Meditation and breathing exercises of a complex take off fatigue, help to struggle with depressions and despondency.

Restrictions and contraindications

As well as any physical activity, the Greeting to the Sun equipment has the contraindications.

• It is strictly forbidden to practice this morning complex to pregnant women, since the second trimester and to the given rise women before the end of postnatal allocations and also to women who have diseases connected with gynecologic bleedings.
• The high temperature of a body and any diseases which are followed by inflammatory processes also are a contraindication to performance of exercises.
• It is not recommended to be zealous with the Greeting complex to the Sun to the people having a hypertension as excessive stimulation of an organism can cause increase in blood pressure.
• The people having in the anamnesis serious problems with a backbone, for example, hernias nuclei pulposi, shift of disks have to abstain from performance of these exercises as trunk deflections can do harm back.
• To the elderly people, people having osteochondrosis, diseases of the musculoskeletal device recommend consultation of the doctor-surgeon and orthopedist before the occupations.

Important! When performing Surya Namaskar it is impossible to hurry, it not only is fraught with stretchings or loss of balance, but also violation of a spiritual component of process.

Preparation for practice

As it was already noted earlier, the Greeting to the Sun is not a just improving complex of physical exercises, this doctrine, philosophy. Surya Namaskar practicing yoga has to be prepared carefully morally and physically, has to be ready openly in the emotional plan, no foreign thoughts should disturb reason. As much as possible energy which will be directed by a mighty star try to open. Before performance of exercises it is necessary to reach position facing the Sun, mentally welcoming it, several times to inhale and exhale, present the Sun as the living being which gives us the positive energy which streams we are ready to let in ourselves. The maximum slackness, lack of thoughts and not haste are the key to positive result from Surya Namaskara.

We can present you three types of morning exercises: charging No. 1, charging No. 2 and charging No. 3.

Complex Surya Namaskar with pictures

The greeting to the Sun includes 12 poses which are called asanas, their performance is followed by reading mantras and the correct breath. Exercises have to be carried out smoothly and slowly, it is desirable in the fresh air or at an open window. Greet the Sun, relax and start performance, carefully monitoring breath. It is important not correct to carry out asanas, but also to learn to study power streams to let in solar energy inside and to realize the energy potential. For this purpose in the time spent in each pose, it is necessary to try to visualize chakras — power structures by means of which the person has an absorption and exchange of energy, each of chakras has the name, color and arrangement. Therefore after each description of exercise, we will specify on what of points it is necessary to focus at the time of performance of any given asana.

1. Pranamasana (she is a pose praying) — the first asana. Performance: to rise directly so that knees touched each other, feet stand exactly in a comfortable position, a back direct, hands are put by palms to each other at the level of a breast, elbows are free. The body and a face are relaxed, to make a deep breath, as much as possible to expand a thorax and a stomach, then slowly completely to exhale. To be late in this pose not less than 30 seconds. We concentrate on areas of a solar plexus where there is warm chakra of Anakhat of green color.
2. Hasta of an uttanasan (a pose with the raised hands) smoothly follows from the previous exercise. Performance: to raise both outstretched arms, having sent to a palm up, the deep breath to cave in back as far as the flexibility in a waist allows, not to bend knee joints. When performing exercise the neck should not strain, and hands have to nestle on the head, at the expense of hands we try to last back. We represent the blue chakra of Vishuddh which is in area of a throat.
3. Padakhastasana (inclination forward). Performance: exercise is made on an exhalation, to incline a trunk forward and to reach the head to knees, ideally, hands have to touch a floor. It is impossible to bend legs in knee joints, but small bending is authorized to those to whom it is impossible not to put a trauma to sheaves. The main condition — to extend a backbone, feeling a tension in a back. Chakra of orange color, Svadhikhana located around a sacrum and a waist is visualized.
4. Ashva Shanchalanasana (rider) Vypolneniye: to inhale, smoothly, from the previous situation, without tearing off hands from a floor, to bend the left leg, right to extend as much as possible back and to cave in in a waist, throwing back the head back. We rest finger-tips of hands against a floor, the look is directed to the Sun. Chakra on which it is necessary to focus is between eyebrows, a so-called, third eye, we represent blue color.
5. Parvatasana (mountain pose). Performance: during transition to a pose to make an exhalation. The left leg becomes straight and put aside to right back, the basin at the same time rises, the head has to appear between hands, palms and feet we press to a floor. Again we come back mentally to area of a throat and Vishuddh's chakra.
6. Ashtanga of a namaskar (a greeting eight parts of a body), the first asana in which the breath delay is made. Performance: after an exhalation in the previous pose to pull in a stomach, to touch by knees of a floor, 8 points of a body have to concern all floor: a chin, a breast, palms, knees and fingers of feet, it is obligatory to keep a deflection in a waist. In this asana the concentration of thoughts occurs in a stomach where there is a chakra of yellow color which is called Manipur.
7. Bkhudzhangasana (pose of a snake). Performance: from the previous pose to lower buttocks, at the same time moving the case forward, slightly making a start from a floor, to cave in back and to stretch up, legs at the same time remain pressed to a floor. The breath is carried out during flexure of a breast.
8. Parvatasana (mountain). Performance: this repetition of the technology of exercise 5, leaving the previous pose, to lift a basin, leaving at the same time hands and legs straight lines, and knees and feet pressed to a floor. To make an exhalation at the time of entry into an asana. Here we address orange chakra of Svadhikhan in a sacrum again.
9. Ashva Shanchalanasana — repetition of exercise 4, we inhale at the time of the movement. We work with chakra in glabellar area, Adzhna, color blue.
10. Padakhastasana — the Asana is similar to the 3rd exercise. Chakra of orange color, sacrum.
11. Hasta of an uttanasan — we observe the equipment 2 exercises of a complex. Vishuddh's chakra, blue color.
12. Pranamasana — keeping equal breath we become straight, having put hands before ourselves, as in exercise 1. To focus on warm area, visualizing Anakhat's chakra, color green.

Whether you know? There is a myth that the woman and the man have to begin performance of exercise with different legs, however this information does not correspond to the truth.

This complex from 12 asanas represents a half of a circle of the Greeting to the Sun complex. To execute a complete circle, it is necessary to repeat the same 12 exercises with the emphasis on other leg in exercises 4 and 9.

Important! For beginners practice yoga can be difficult to take several detours of the Greeting to the Sun at once, it is only recommended to carry out at first 1, and then, watching health, to gradually increase their quantity.

Each asana is carried out smoothly and is weakened. For beginners it is possible to do relaxation after each pose though more effectively to replace asanas, slowly passing from one situation into another. If there are problems with an extension, it is worth paying special attention to relaxation during performance of exercises, the body more is relaxed, the sheaves stretch easier. Gradual development on one asana will be the quite good decision for successful mastering the equipment, so each exercise will be brought to an ideal.

The description of mantras for Surya Namaskar

Surya Namaskar is not just physical education, this unification of all systems of an ogranizm including reason. For this reason it is important to understand that performance of a complex has to include mantras surely. Mantras represent the prayers bearing glorification to the Sun, all in their equipment 12, repeat during a circle of 1 times, on one on each exercise. As a rule, they are said mentally or in a whisper as pronouncing a mantra aloud when performing exercises can interfere with observance of the correct technology of breath. In a complex Surya Namaskar is allowed reading also bidzha-mantras, these are short prayers, their of everything 6, they repeat twice for 1 circle from 12 exercises. Let's consider these mantras and their value:

1. Mitraaya Namakh's ohm (a bidzha-mantra of Ohms the Temple) — I Welcome the one who loves all! Eulogizing kind of entrusts itself to the Sun, welcoming it.
2. Ravaye Namakh's ohm (a bidzha-mantra of Ohms Hrim) is the Greeting bearing light. Pronouncing this mantra is combined with pulling of hands up as if the person reaches for a light source.
3. Suuryaya Namakh's ohm (a bidzha-mantra of Ohms Hrum) is the Greeting to the one who is the reason of action. It in fact a greeting to god of the Sun Surya, worship of which is the cornerstone of the equipment.
4. Ohm to Bkhaanava Namakha (a bidzha-mantra of Ohms Hraim) — the Greeting lighting up. Saying this mantra, we turn an eye towards the Sun, perceiving it as the teacher covering new knowledge.
5. Khagaya Namakh's ohm (a bidzha-mantra of Ohms Hraum) is the Greeting moving on the sky. Here the Sun as time measuring instrument counting days and nights during the movement on the heavenly arch becomes famous.
6. Puushne Namakh's ohm (bidzha-mantra of Ohms of Hrakh) is the Greeting feeding and giving force. In this mantra we express respect for the Sun, as to the greatest power source, in hope that it will fill us with the clemency.
7. Ohm of Hiranya Garbkhaya Namakh (a bidzha-mantra of Ohms the Temple) — the Greeting of the golden space personality. It is a prayer to gold egg which if to rely on Hindu mythology, laid the foundation of our Universe;
8. Marichaye Namakh's ohm (a bidzha-mantra of Ohms Hrim) is the Greeting to beams of the Sun