Surya-Namaskara ( Skt. सूर्य नमस्कार , Sūrya namaskāra IAST "salutation to the Sun"). Surya-namaskara - a set of Yoga exercises, includes pranayama , asanas , mantras and meditation [1] . The complex combines asanas on stretching the front and rear meridians of the body.
Practice can be seen as a ritual of sun worship. In some yoga schools: the practice of the Surya Namaskar complex awakens the sunny side of a person for the development of “solar personality traits”. [one]
"Surya-Namaskara" is a famous complex of hatha yoga, one of the most used. The complex is an aerobic element during hatha yoga classes; during its implementation, 34% of the maximum oxygen reserve is used [2] . One of the ways to develop bodily flexibility with regular practice [1] .
The physical part of the practice includes the consistent execution of 12 interconnected asanas. Each asana is accompanied by either exhalation or inhalation (only on the 6th asana breathing is delayed). The full complex of Surya-Namaskara has 12 asanas, that is, 6 asanas in each half, which differ only in the position of the first extended leg. In different schools, the sequence, respiration, and change of legs are interpreted differently.
There is a moon greeting complex - Chandra Namaskara.
Origin
The very phrase “Surya-Namaskara” could be mentioned in ancient sources, but in those days it meant a set of actions to greet the deity, a religious rite, and not the process of physical development of the practice.
The complex has an age not earlier than the 20th century. The complexes associated with physical exercises begin to be mentioned later in the works of Swami Sivananda , in “10 points on the road to health” [3] Srimad Balasahiba Raji Aunthi (published in Hindi in 1928) [4] , in Yoga makaranda ”1934 by Sri Tirumalai Krishnamacharya [5] . It is not known whether the Kryshnamacharya complex learned from its predecessors or it was developed by itself. Researcher Norman Syoman mentions an earlier text - Vyayama Dipika, 1896 (Vyayama Dipika, Elements of Gimnastic Exercises, Indian System by S. Bharadwaj or “Clarification of Exercise”) [6] , with a similar set of exercises for Indian wrestlers [7] ] , but without a name related to sun worship.
Asanas sequence
In different schools, a different sequence of asanas and the number of breaths of exhalations during execution is possible
In the beginning, the implementation of the complex is mastered with regards to only positions, subsequently performed in synchronization of breathing with movement. [eight]
| No. | Name of asana | Alternative name for asana | Asana Description | Breath | Picture | |
| one | Pranamasana | prayer pose | A straight back, feet together, hands joined in front of the chest. | Full inhale and exhale | ||
| 2 | Hasta Uttanasana | arms raised pose | Raising his hands above his head, to stand on his toes, palms turned forward. | with a breath | ||
| 3 | Padahastasana | stork pose [1] | Put your feet on your feet. Put your hands on the floor in front of the feet or on the feet. | exhaling | ||
| four | Ashva Sanchalanasana | rider pose | Push the left leg (women) back, bend the right leg at the knee, palms touch the floor, elbows straight. | with a breath | ||
| five | Parvatasana | plank pose or mountain pose | Move the right leg to the left, straighten in the lower back. | exhaling | ||
| 6 | Intermediate pose, Balasana | child's pose | From the parvatasana, lower the buttocks onto the heels. | with a breath | ||
| 6 | Ashtanga Namaskara | eight-point worship pose | To slip out of the balasana, laying eight points on the floor: chin, chest, both palms, both knees and fingers of both feet. | exhaling | ||
| 7 | Urdhva Mukha Shwanasana | dog pose face up | Straighten your arms out of Ashtang Namaskar, without changing the position of the palms and feet. Bend the back of the body from the heels to the crown | with a breath | ||
| eight | Adho mukha schwanasana | dog pose snout down or cat pose | Raise your pelvis by pulling your stomach to your hips | exhaling | ||
| 9 | Ashva Sanchalanasana [1] | horseman pose | Repetition of the fourth pose with emphasis on the other leg | with a breath | ||
| ten | Padahastasana | "Tilt with lowering hands to feet" | Repetition of the third pose | exhaling | ||
| eleven | Urdhva Hastasana | "Posture with arms raised and deflection" | Similar to the second pose | in a breath | ||
| 12 | Pranamasana | "Prayer Pose" | Similar to the first | inhale exhale |
After doing Hasta Uttanasana, we exhale back to Pranamanasana and repeat the entire set of asanas starting from the other leg. In various yoga schools, a different sequence of asanas, in some the 12th pose flows into the first in a new circle [1] .
That is, if in the scheme described above the fourth asana was Ashva Sanchalanasana with the right foot extended backward, now this asana is performed with a step backwards with the left foot. This complex is preferably carried out at sunrise (preferably facing the Sun), since it is believed that it will give energy.
There is also an option where the described asanas make up half a circle, where in the third half of 12 circles in poses 4 and 9 the leg changes [1] . It is important to perform exercises on an empty stomach, after 3-4 hours after eating. Surya Namaskara can also be performed before dinner, as it has a beneficial effect on digestion [1] .
Rigidity, lack of coordination and a tendency to stress can be eliminated by slow exercise with attention to the accepted position and relaxation in each position.
Surya and Chandra Namaskar , as a dynamic complex of yoga, can also be done with holding your breath - this accelerates the effect. The difference between the dynamic complex and the usual one is that the exit from the asana is at the same time the entrance to another asana, and is performed with a whole breath and exhale. The principle of matching asanas with breathing is the same as in static poses. Modern, a yogi can perform the entire complex in a single breath, fully revealing the corresponding energy channels [8] .
Mantras
In the future, with increasing concentration, it is possible to shift attention to the chakras and pronounce mantras during the execution of the complex. Each mantra corresponds to a particular zodiac sign [1] .
| No. | Mantra | Transfer | Bija mantra |
| one | Om Mitraya Namaha | greeting to a mutual friend | OM TEMPLE |
| 2 | Om Rawaye Namaha | greeting to the luminous | OM KRIM |
| 3 | Om Suryaya Namaha | greeting to those who induce activity | OM CHROME |
| four | Om Bhanave Namaha | greeting to the one who illuminates | OM HRAIM |
| five | Om Khagaya Namaha | greeting to one who moves through the sky | OM HRAUM |
| 6 | Om Pushne Namaha | power and nourishment greeting | OM TRAHA |
| 7 | Om Hiranya Garbhaya Namaha | greeting of the golden cosmic personality | OM TEMPLE |
| eight | Om Marichay Namaha | salute to the rays of the sun | OM KRIM |
| 9 | Om Adityaya Namaha | greetings to son Aditi | OM CHROME |
| ten | Om Savitre Namaha | salutation to the one who stimulates the power of the sun | OM HRAIM |
| eleven | Om Arkaya Namaha | greetings to those who deserve praise | OM HRAUM |
| 12 | Om Bhaskaraya Namaha | salutation to the one who leads to enlightenment | OM TRAHA |
Contraindications
There are no age restrictions, but older people should avoid overwork.
It is recommended not to practice the complex with:
- high blood pressure, coronary arterial insufficiency
- those with paralysis
- with hernia or intestinal tuberculosis
- after 12 weeks during pregnancy
- within 40 days after delivery
In case of problems with the spine, in some cases, execution is possible with the permission of a doctor.
The full list of contraindications for the implementation of the complex is the same as the list of contraindications for yoga. [9]
In any case, even in a healthy person, the performance of the complex should not become a source of stress.
Notes
- ↑ 1 2 3 4 5 6 7 8 9 Swami Satyananda Saraswati. Surya Namaskara. - Minsk: Vedantamala, 2007 .-- S. 6, 9. - ISBN 987-3517-04-9 .
- ↑ William Broad. Scientific Yoga. Demystification = The Science of Yoga. - Ripol Classic, 2013 .-- S. 136. - 416 p. - ISBN 978-5-386-05831-9 .
- ↑ Srimad Balahasib. 10 points on the way to health = Ten Point Way to Health. - London, 1938. Archived March 3, 2016 on the Wayback Machine
- ↑ Surya-Namaskara on the Heho website .
- ↑ Alexey Konstantinov. The methodology of Krishnamacharya. Tools, history, ideology .
- ↑ Norman Syoman. Yogic Traditions of the Mysore Palace = The Yoga Tradition of the Mysore Palace. - S. 53 .-- 112 p.
- ↑ Kelly McGonigal. The Solar Circle (inaccessible link) . YogaJournal (No. 57 November-December). Date of treatment September 2, 2014. Archived on September 4, 2014.
- ↑ 1 2 Safronov Andrey Grigorievich. Yoga: physiology, psychosomatics, bioenergy . - Izd. 3rd, ispr. - Harʹkov: Ritm-Plûs, 2016 .-- S. 132-133,147. - 247, [1] strona p. - ISBN 9789662079463 , 9662079467.
- ↑ International School of Yoga - Contraindications . www.in.yoga. Date of treatment November 29, 2018.
Literature
- Swami Satyananda Saraswati Surya-Namaskar is a technique for revitalizing the Sun.
Links
- Kiselev Alexey. Surya Namaskar in various forms . Date of treatment August 28, 2014.
- Sergey Zamkova. Surya Namaskar: 8 keys .
- Mantras used in performing Surya Namaskar: Sanskrit writing and sound
- Surya Namaskar - detailed description and video with comments on the implementation of the complex