Surya Namaskar

Surya Namaskara

सूर्यनमस्कार

सूर्य नमस्कार का सरल अर्थ है 'सूर्य को प्रणाम। वैदिक युग के प्रबुद्ध ऋषियों द्वारा सूर्य नमस्कार की परम्परा हमें प्राप्त हुर्इ है। सूर्य आध्यातिमक चेतना का प्रतीक है। प्राचीन काल में दैनिक सूर्योपासना का विधान नित्य-कर्म के रूप में था। योग में सूर्य का प्रतिनिधित्व पिंगला अथवा सूर्य नाड़ी द्वारा होता है। सूर्य नाड़ी प्राण-वाहिका है, जो जीवनी-शä कि वहन करती है।
गतिशील आसनों का यह समूह हठयोग का पारम्परिक अंग नहीं माना जाता है, क्योंकि कालान्तर में मौलिक आसनों की श्रृंखला में इन्हें समिमलित किया गया था। यह शरीर के सभी जोड़ों एवं मांसपेशियों को ढीला करने तथा उनमें खिंचाव लाने और आंतरिक अंगों की मालिश करने का एक प्रभावी ढंग है। इसकी बहुमुखी गुणवत्ता और उपयोगिता ने एक स्वस्थ, ओजस्वी और सक्रिय जीवन के लिए तथा साथ-ही आध्यातिमक जागरण और चेतना के विकास के लिए एक अत्यन्त उपयोगी पद्धति के रूप में इसे स्थापित किया है।

                                                                    Suryanmaskar
Simple sun salutation means "the Sun album. Vedic tradition of the enlightened sages of sun salutation we receive is here. The Sun is a symbol of adhyatimak consciousness. In ancient times daily as a continual suppression of legislation-was karma. The sum represents the Sun by Sun tamor pingla or pulse. Sun pulse Pran-biography-vessel, which carries ä that sh.
Dynamic rugs of this group are not considered part of traditional Hatha Yoga, a series of original rugs in them because cantarella was samimlit. It's all body joints and muscles to loosen and stretch and massage the internal organs is an effectively. Its versatile quality and utility has a healthy, dynamic and active life and awakening and consciousness-only with adhyatimak development is a very useful method as it is installed.

According to me Surya Namskar is the best exercise for over all  body tuning.
As per Pujya  Swami Asanganad Saraswati   you can start with 3-5 then increase upto 12.
People are doing 108+  Surya Namaksr daily
 
Salutation

	Sanskrit	Transliteration
1	ॐ मित्राय नमः	om mitrāya namaḥ
2	ॐ रवये नमः	om ravaye namaḥ
3	ॐ सूर्याय नमः	om sūryāya namaḥ
4	ॐ भानवे नमः	om bhānave namaḥ
5	ॐ खगाय नमः	om khagāya namaḥ
6	ॐ पूष्णे नमः	om pūṣṇe namaḥ
7	ॐ हिरण्यगर्भाय नमः	om hiraṇya garbhāya namaḥ
8	ॐ मरीचये नमः	om marīcaye namaḥ
9	ॐ आदित्याय नमः	om ādityāya namaḥ
10	ॐ सवित्रे नमः	om savitre namaḥ
11	ॐ अर्काय नमः	om arkāya namaḥ
12	ॐ भास्कराय नमः	om bhāskarāya namaḥ
13	ॐ श्रीसवितृसूर्यनारायणाय नमः	om śrīsavitṛsūryanārāyaṇāya namaḥ

1 ॐ मित्राय नमः om mitrāya namaḥ

2

ॐ रवये नमः

om ravaye namaḥ

 

3

ॐ सूर्याय नमः

om sūryāya namaḥ

4

ॐ भानवे नमः

om bhānave namaḥ

5

ॐ खगाय नमः

om khagāya namaḥ

6

ॐ पूष्णे नमः

om pūṣṇe namaḥ

 

7

ॐ हिरण्यगर्भाय नमः

om hiraṇya garbhāya namaḥ

8

ॐ मरीचये नमः

om marīcaye namaḥ

 

9

ॐ आदित्याय नमः

om ādityāya namaḥ

10

ॐ सवित्रे नमः

om savitre namaḥ

11

ॐ अर्काय नमः

om arkāya namaḥ

12

ॐ भास्कराय नमः

om bhāskarāya namaḥ

Click on following URL, for further information.https://en.wikipedia.org/wiki/Surya_Namaskara

Series

Step	Asana	Breath		Chakra	Position	Bīja
						Sanskrit	Transliteration
1	Pranamasana	exhale		Anahata	Heart	ॐ ह्रां	om hrāṁ
2	Hasta Uttanasana	inhale		Vishuddhi	Throat	ॐ ह्रीं	om hrīṁ
3	Hastapaadasana	exhale		Swadhisthana	Sacrum	ॐ ह्रूं	om hrūṁ
4	Aekpaadprasarnaasana (one foot back, lift head, hands often on earth )	inhale		Ajna	Third eye	ॐ ह्रैं	om hraiṁ
5	Adho Mukha Svanasana / parvatasana	exhale		Vishuddhi	Throat	ॐ ह्रौं	om hrauṁ
6	Ashtanga Namaskara	suspend		Manipura	Solar plexus	ॐ ह्रः	om hraḥ
7	Bhujangasana	inhale		Swadhisthana	Sacrum	ॐ ह्रां	om hrāṁ
8	Adho Mukha Svanasana	exhale		Vishuddhi	Throat	ॐ ह्रीं	om hrīṁ
9	Ashwa Sanchalanasana (opposite foot forward from 4, hands often on earth )	inhale		Ajna	Third eye	ॐ ह्रूं	om hrūṁ
10	Uttanasana	exhale		Swadhisthana	Sacrum	ॐ ह्रैं	om hraiṁ
11	Hasta Uttanasana	inhale		Vishuddhi	Throat	ॐ ह्रौं	om hrauṁ
12	Pranamasana	exhale		Anahata	Heart	ॐ ह्रः	om hraḥ

Click on following URL, for further information.

https://en.wikipedia.org/wiki/Surya_Namaskara

Yoga Positions (Asanas) may be practiced at any time of day except within 2-3 hours of having eaten. You can do postures when the body feels stiff, tense, tired or hyped-up. Be aware not to do too many over-stimulating postures just before bedtime. Asanas are best practiced first in your yoga routine, followed by breathing (Pranayama) and then meditation.

Restrictions & Precautions

• There are no age limits either young or old for the practice of yoga. However, the application of the techniques will vary according to the abilities of the practitioner. Keep in mind the following.
• Never practice any yoga techniques under the influence of alcohol or mind altering drugs.
• Those with disabilities, severe, acute or chronic medical conditions should consult both with their medical practitioner and their yoga teacher to assess any dangers or difficulties which may arise.
• There are no hard and fast dietary rules necessary to begin the practice of yoga. One does not have to give up smoking, become vegetarian, or be a purist to learn yoga.

• With Blessings, Guidance and Inspiration from 

  H H Swami Sri

  Asangananda Saraswati Maharaj 

  (Gyan Vihar Ashram Heranj, Kheda Gujarat, INDIA) 

Hari OM Tat Sat 

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