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Audio resources
Surya Namaskar Mantra - with hindi explanation
Surya Namaskar Mantra - for recitation practice
Surya Namaskar practice audio
Mantra
Following are the 13 names of Surya - the Sun god. Say one name before every repetition. See the Video above for a demonstration. |
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Steps in Surya Namaskar
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Surya Namaskar-Sthiti : From Aarama, come to Surya Namaskar-Sthiti (starting posture) in 3 counts: Ek-Do-Teen. These are the actions to be performed in three counts.
Ek: Join the heels, hands on the side, fingers facing down and palm open.
Do: Join the toes.
Teen: Join your hands to form Namaste position. Palms should be pressing against each other and the thumb joint should be at sternum (Solar Plexes).
In this posture, breathing is normal and slow. Face should be normal and relaxed.
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Step One: As you breathe in… Slowly raise your hands with biceps touching the ears and hands in namaste posture. Slowly bend backwards from your waist. Do not bend the knees. Look towards your palm.
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Step Two: While breathing out… Slowly bend forward from the waist. Try to touch your palm to the floor on either side of your legs. Do not bend the knees. Nose should touch the knees. People with back problems should not bend too much. Bend only as much it is comfortable. |
Step Three: As you breathe in… [Note:  The description is for odd numbered namaskars (1st, 3rd, 5th, etc.) For even numbered ones (2nd, 4th,..) interchange left and right leg]. Take your left foot back. Left knee should touch the floor. Two palms should be completely on the ground and the right foot should be in between the two hands. Fingers should be pointing to the front. Lean forward on the right knee, so that calf and thigh muscles press against each other chest rests on the thigh. Look up and make a concave on your back.
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Step Four :  While breathing out… Take right foot back and join with left foot. Arms should be straight. Most of the weight will be on the arms. The body should be in one plane like a slide. Look 5 feet in front of you on the floor.
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Step Five : Bend your arms and touch your feet, knees, chest and forehead to the ground.  Do not touch abdomen or nose (you don’t want to breathe in the dust!)
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Step Six: As you breathe in… Come forward and bend back as much as you can. Abdomen should come between your hands. Look back from the top. Two legs should be joined. |
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Step Seven : While breathing out… Form a mountain like posture. Push your chin towards the chest. Heels should touch the floor. |
Step Eight : As you breathe in..[Note: The desc  ription is for odd numbered namaskars (1st, 3rd, 5th, etc.). For even numbered ones (2nd, 4th,..) replace left leg with right leg] bring your left foot forward all the way between the hands. Exactly like step three.
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Step Nine : While breathing out…Bring the right foot forward and stand up as in Do.
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Step Ten : Back to Surya Namaskar Sthiti.
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