Surya-namaskar – salutation or worship of the Sun. This yogic practice arose as a result of observing the behavior of animals. This practice reminds cats after waking up, how they stretch after sleep. Surya-namaskar is performed synchronously with inhalation and exhalation. It is also important when performing this practice to imagine the movement of prana in our body: with inhalation it enters us, and with exhalation it is distributed throughout the body. All movements should be performed until you feel a slight pain as if pulling. This pain is our strength and health. The speed of execution, the number and other details of the practice are individual and are revealed in the process of practicing. It is recommended to perform 12 times, 6 times on each leg. These are the 12 names of the Sun, the source of all life on Earth.
The 12 Sun Mantras
Om Mitraya Namaha
Om Ravaye Namaha
Om Suryaya Namaha
Om Bhanave Namaha
Om Khagaya Namaha
Om Pushne Namaha
Om Hiranyagarbhaya Namaha
Om Marichaye Namaha
Om Adityaye Namaha
Om Savitre Namaha
Om Arkaya Namaha
Om Bhaskaraya Namaha
Performance technique
1. Stand straight, hands in front of you with palms facing each other, as in prayer, look forward, as if looking at the Sun. Exhalation. (Photo 1)
2. Inhaling, stretch and lean back, raise your hands up and behind your head. We don't bend our hands at the elbows and knees, we don't separate our palms. (Photo 2)
3. Exhale and bend forward, reaching your hands to your feet. We try not to bend our knees. The head and shoulders are lowered. (Photo 3)
4. Place the right leg deep back, inhale. The hands touch the mat on both sides of the left foot. The left leg is bent at the knee, the shin is perpendicular to the ground. The gaze is directed forward. (Photo 4)
5. Exhale and put the left leg back to the right. The head, torso and legs are on the same line, almost parallel to the ground, resting on straight arms, palms on the mat. (Photo 5) And immediately dropping to the knees and bending in the back, we bring the pelvis back and down to the heels. Palms remain on the mat. (Photo 6)
6. We move the body forward almost touching the mat. We form an asana in which we touch the mat with eight points (two feet, two knees, two hands, chest and chin). Inhaling, we move further, forming a snake pose. (Photo 7)
7. Next, lift the pelvis up, inhale at the same time. Don't tear the palms and feet off the mat. The body forms a triangle, the top of which is the buttocks, and the legs and torso with the arms straightened at the elbows form two sides of this triangle. We bend in the back. (Photo 8)
8. From the position of the triangle, we bring the body forward and put the right leg to the hands on the same line as in point 4, only the other leg. Inhale. (Photo 9)
9. Place the left leg next to the right, inhale. Don't take your hands off the mat, the body is bent forward, everything is as in point 3. (Photo 10)
10. Inhaling, raise the body and arms up and then bend back as in point 2. (Photo 11)
11. Exhale and simultaneously return to the initial position. (Photo 12)
12. This is one cycle of Surya Namaskar. The next cycle can be started with the left leg and then everything is the same, only the other leg. It is recommended to perform 12 times (6+6 for each leg). You can say one of the names of the Sun each time. The 12 names (forms) of the Sun are the 12 performed Surya-namaskars.
Benefit: By regularly practicing Surya Namaskar, we keep the body in excellent shape. In this practice, all the main joints and the spine are worked out. Flexibility develops. The body is enriched with oxygen and prana. If you don't have time to practice other asanas, then Surya Namaskar will replace them for you. Much can be said about this wonderful practice, but it is best to experience it yourself.
Contraindications: otitis, hypertension, damage to the spine.