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Sun Salutation By ~Gurudevi Ma, Satguru Shri Mahashaktiananda

Sun Salutation (Surya-Namaskar) With sunrise ultra-violet light is in abundance; which is known to reduce diseases. At sunset infra-redlight is produced which is also very healing; particularly for the eye sight. This exercise is a series of twelve poses, which flow into one graceful movement.

Instruction: 1. Stand facing the direction of the sun with both feet touching. Feet may be slightly apart. Bring the hands together, palm-to-palm, at the heart and bring your chin slightly down. Give your devotion to the light of God. 2. Inhale and raise the arms upward. Concentrate on the force of prana (life force) entering the body as you inhale deeply. Slowly bend backward, stretching arms above the head. 3. Exhale slowly bending forward, touching the floor or ground, with respect for the earth, until the hands are in line with the feet, the head touching knees. 4. Inhale and move the right leg straight back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, keeping the


left foot between the hands. Raise the head. Hold 5. While exhaling, bring the left foot together with the right behind you. Keep arms straight, raise the hips and align the head with the arms, forming an upward arch (as in the Downward-Dog pose). 6. Inhale and slowly lower the hips to the floor, arching waist downward (hips should be slightly raised above the ground). Bend backward as much as possible. Hold 7. Exhale and lower the body to the floor until the feet, knees, hands, chest, and forehead are touching the ground. 8. Inhale and slowly raise the head and bend backward as much as possible, bending the spine to the maximum (as in the Cobra - Naga-Asana). 9. While exhaling slowly and keeping the arms straight, raise the hips and align the head with the arms, forming an upward arch (as in the DownwardDog). 10. Slowly inhale and bend the left leg at the knee taking a wide forward step. Keeping the hands firmly rooted, place the left foot on the ground between the hands. Lift the head upwards. 11. Exhale slowly and keeping hands firmly in place bring both feet together to align them with the hands. Touch the head to the knees, if possible. 12. Inhale slowly and come up into standing pose, with arms at sides, then raise the arms upward over the head, slowly bending backward, stretching the arms above the head. Hands and fingers stretching. Return to position #1 bringing hands together at heart and chin slightly down in reverance. The Twelve Surya Namaskar Chants The Sun Salutation (Surya-Namaskar) is an ancient Yogic practice. This exercise is practiced at sunrise or sunset or both. The Vedic declare that, you should offer water at sunrise and sunset to the Sun God, Lord Surya. The sun salutation is a devotional experience to the physical sun and to Surya who is Lord of the sun. There are twelve chants which may be chanted before practicing the exercise; and may be chanted inwardly (Japa) or outwardly with each corresponding movement in the series. At sunrise, hold both palms before your eyes, and chant the following mantras for the sun deity:

Hiranmayena Patrena Satyasapihitam Mukham Tattvam Pushannapavrinu Satyadharmaya Drishtaye Om Hram Mitraaya Namah (Prostration to HIM who is affectionate to all) Om Hrim Ravaye Namah (Prostration to HIM who is the cause for change) Om Hrum Suryaye Namah (Prostration to HIM who induces activity) Om Hraim Bhaanave Namah (Prostration to HIM who diffuses light)


Om Hraum Khagaaya Namah (Prostration to HIM who moves in the sky) Om Hrah Pushane Namah (Prostration to HIM who nourishes all) Om Hram Hiranyagarbhaaya Namah (Prostration to HIM who contains everything) Om Hrim Marechaye Namah (Prostration to HIM who possesses rays) Om Hrum Adityaaya Namah (Prostration to HIM who is God gods) Om Hraim Savitre Namah (Prostration to HIM who produces everything) Om Hraum Arkaaya Namah (Prostration to HIM who is fit to be worshipped) Om Hrah Bhaaskaraaya Namah (Prostration to HIM who is the cause of lustre)

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Sun Salutation / Surya Namaskar  

Shaktiananda Yoga Teaching - Sun Salutation / Surya Namaskar and the Twelve Chants by ~Gurudevi, Satguru Shri Mahashaktiaanda

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