Iv. Blissful Yoga

Surya Namaskar is part of Nithya Yoga. The uniqueness of Nithya Yoga is that it directly brings to life the original teachings of Patanjali by adapting it to suit the modern mind. Sage Patanjali, from southern Bharat, is considered to be the Father of Yoga.

Surya Namaskar is a daily salutation to the sun. Not only does it help keep the body at peak functioning, it also brings a complete awareness of the body-mind connection.

The practice of Surya Namaskar awakens the body intelligence to directly draw energy from the sun. Surya Namaskar is designed to access the etheric energy around us. It has tremendous effects on the mind, body and spirit, when practiced facing east in the first rays of the morning sunlight, along with the appropriate breathing technique and the corresponding mantras or chants. Nothing more needs to be done.

Surya Namaskar works on all body parts, every organ, system and chakra (vital energy centers in the body). It is a sequence of postures done dynamically and fluidly with appropriate breathing.

Every morning, you may do six to twelve repetitions of Surya Namaskar. Of all the yogic postures, Surya Namaskar is considered the most effective way to tone up the limbs, stretch and strengthen the entire body and spine. Surya Namaskar is regarded as the king of all postures.

A mantra (chant) is a composition of syllables, words, phrases or sentences that, when repeated with awareness, has a very powerful and penetrating influence on the mind and body. The Surya Namaskar mantra comprises a bija mantra and a glorification mantra. The glorification is to the Sun god.

The bija mantra has no meaning by itself but the vibration created by chanting it is very powerful in the human system. The 'Theory of Vibration' expounded by modern scientists was put to direct application thousands of years ago by the ancient inner world scientists, our vedic seers!

Bija - Seed.

Scientific studies conducted by Dr. Masaru Emoto of Japan have clearly proven that sound vibration has a profound effect on water. Since water makes up over sixty percent of the human body, it is evident that sound vibrations can and do influence our entire mind-body system also.

Unconscious thoughts and emotions create strong vibrations within us in the form of stored memories or samskaras. We need to dissolve them with awareness. Then we will experience the completely positive consciousness that already exists deep within us.

There are six bija mantras. They are: Om hraam Om hreem Om hroom Om hraim Om hraum

Om hraha

The glorification mantras highlight the glorious qualities of the sun. Beginning with the first, each mantra is chanted with complete awareness before every cycle of Surya Namaskar. The mantra is empowered to imbibe the same qualities of the glorification in the sincere practitioner.

Through this simple set of steps, we can realize that the outer sun symbolizes the shining intelligence of our inner Self. We come to understand our connection to the cosmic energy that is all pervasive.

Surya Namaskar mantras (formed by combining the bija mantras with the glorification mantras)

1. ~ OM hraam mitraaya namaha Salutations to the Friend of all 2. ~ OM hreem ravaye namaha Salutations to the Shining One 3. ~ OM hroom suryaaya namaha Salutations to the One who induces activity 4. ~ OM hraim bhaanave namaha Salutations to the One who illumines 5. ~ OM hraum khagaaya namaha Salutations to the One who moves swiftly 6. ~ OM hraha pushne namaha Salutations to the giver of strength 7. ~ OM hraam hiranya garbhaya namaha Salutations to the golden cosmic womb

8. ~ OM hreem mareechaye namaha Salutations to the Lord of dawn 9. ~ OM hroom adityaaya namaha Salutations to the son of Aditi, the infinite cosmic Mother 10. ~ OM hraim saavitre namaha Salutations to the benevolent Mother 11. ~ OM hraum arkaaya namaha Salutations to the one who is praiseworthy 12. ~ OM hraha bhaaskaraaya namaha Salutations to the one who leads to enlightenment

In Surya Namaskar, every movement of the body is synchronized with the breath. With every inhalation and exhalation, visualize clearly you are taking in and sending out bliss energy. Feel the bliss energy moving in every cell of your body and revitalizing your body-mind.

This should be done on an empty stomach preferably in the morning.

Asana (Posture) Sequence of Surya Namaskar:

1. Stand with the feet slightly apart for balance. Bring the hands together into namaskar (prayer position) in front of the chest. Keep the eyes open throughout the practice of Surya Namaskar. Chant the corresponding mantra.

2. Inhaling, gracefully sweep the arms up over your head and gently arch the spine backwards.

3. Exhaling, sweep the arms forward and down so the hands touch the floor on either side of the feet and close to them, and the forehead comes in close to the knees. You may bend the knees to allow for greater ease in doing this.

4. Inhaling, step the right foot backward as far as you can and lift your heart center, looking up at the same time.

5. Holding the breath, step the left foot back and come into a plank position with the spine, neck and head in one straight line, your hands placed directly beneath your shoulders and eyes looking down at the floor.

6. Exhaling, lower the knees, chest, and chin to the floor and assume ashtanga namaskar (salute with eight parts or points of your body touching the floor). Let your stomach be off the floor with your hips lifted up gently, the elbows tucked in.

7. Inhaling, point the toes out, relax your stomach to touch the floor, keeping the elbows bent at a ninety-degree angle. Then, gently pushing with your hands, lift the chest off the floor. Come into bhujangasana (cobra pose).

8. Exhaling, push with your hands, raise your hips upwards and backwards into the air, and assume adhomukha svanasana (downward-dog pose). Spread the fingers wide and gently push your heels toward the floor. If you are unable to touch the floor with your heels, don't bother about it. But don't shift your position in order for them to touch.

9. With a soft gaze look forward between your hands and step the right foot forward as far as you can, between the hands and in line with them if possible. Inhale, lifting your chin and chest.

10. Step the left foot forward to meet the right foot, bending your knees slightly if you need to. Exhale and bring the head in close to the legs.

11. Inhaling, sweep your arms up over your head and gently arch the spine, saluting the sun. 12. Exhaling, bring your arms down, and your hands back into prayer position in front of your heart.

Each cycle consists of two such movements of twelve positions each. In the first half of the cycle, lead with your right leg in steps 4 and 9. In the second half of the cycle, lead with your left leg.

Complete at least 6 such cycles and if possible 12. Before starting on each cycle chant the mantra in sequence.