Sun salutation, the ancient yoga technique is considered to be a complete workout for the body affecting all the five layers from the physical to the etheric. Few of its benefits include improving blood circulation of the body, strengthening the skeletal system, making the body flexible, reducing anxiety, calming the mind, and maintaining health of your skin and hair. After completing the four asans of the Surya Namaskar that we discussed in the previous article you may now preform the remaining asans as given below.
Parvatasana (mountain pose): From the Ashwa Sanchalanasana, gently take right foot behind beside the left foot while exhaling. Simultaneously, raise your hips placing both palms flat on the floor. Bring your head between the arms, so that the body forms a triangle. Keep both arms and leg straight in the final position, with your heels placed firmly on the ground and spine straight.
Ashtanga Namaskara (salute with eight parts or points): With your palms already placed flat on the floor, gently using your shoulders, bring the chest and chin to the floor, while keeping the buttocks, hips and abdomen raised on your toes. If this seems a bit difficult then first lower the knees, then the chest, and finally the chin. The buttocks, hips and abdomen should be raised a bit.
Bhujangasana (cobra pose): Place your elbows close to the waist, the palms on the floor, next to the chest. Inhale. Gently raise your forehead, followed by the neck, the shoulders, and the upper and middle back such that the navel rests on the ground. Gently tilt the head backward such that the chin is pointing forward. The elbows are raised slightly off the ground and held close to the waist. People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism must not practice this without expert guidance.
From here onwards, we move backwards, from Bhujangasana to Parvatasana (mountain pose). The hands and feet are not moved, instead only the hips raised and heels lowered firmly on the floor. Moving then to Ashwa Sanchalanasana (equestrian pose), followed by Padahastasana (hand to foot pose), Hasta Utthanasana (raised arms pose) and finally Pranamasana.
Absorbing the sun’s prana in this direct way has the effect of phenomenally increasing the absorption of pranic energy in a person’s body. And as our rishis believed that more is not always better and less is definitely not worse, if the capacity of the body to absorb prana is not enhanced it can cause damage. Yogic practices like the Sanatan Kriya and Ashtanga Yog increase the capacity of the body. This is essential because at the level you are, a state of balance is important.
Surya Namaskar should only be practiced by people who have gone through the basic steps of Yog under the guidance and supervision of a Guru. The practice is not suitable for beginners as it requires great degree of poise, flexibility and strength in the body. It is advised to visit a Dhyan Foundation centre near you to learn the correct way to practice these asans.
Yogi Ashwini is the Guiding Light of Dhyan Foundation and an authority on the Vedic Sciences. His book, ‘Sanatan Kriya, The Ageless Dimension’ is an acclaimed thesis on anti-ageing. Log onto to www.dhyanfoundation.com or mail to [email protected] for more .
