Surya Namaskara: Linking body, breath and mind

Dr Satish  K Kapoor

Surya, the sun, has been the object of worship in many ancient civilizations. In the Rigveda, Surya is regarded as the parent of waters. A number of Vedic gods like Mitra, Varuna, Pushana, Bhaga, Vishnu and Aryaman are likened to him. The most powerful mantra in the Gayatri-metre is addressed to the sun, and is a part of agnihotra, the daily ‘fire-offering’ ritual.

Benefits of sunlight

When the eyes are exposed to sun-rays at dawn, it activates the hypothalamus and the pituitary gland, maintaining homeostasis in the body. It links the nervous and the endocrine systems, and regulates sleep, body-temperature and emotions.  The hypothalamus also regulates the combined actions of the nervous and hormonal systems. The brain’s pineal gland benefits directly from sun-stimulation.

Anyone suffering from insomnia or a circadian rhythm disorder should regularly expose oneself to the morning sunlight. It enriches one with Vitamin D, which affects the complex Vitamin D endocrine system. In addition, it has a positive impact on the skin, liver, kidney, bone metabolism, mood, drive and motivation. The natural dopamine is boosted from light signals resulting in luteinizing hormone (LH), follicle stimulating hormone (FSH) and testosterone improvements. 

Surya namasakara

Surya namaskara or sun-salutation, practiced at dawn, as a form of Hatha Yoga, developed in India many centuries ago. In course of time, it took different forms with regard to timing, technique, number of steps (7,9,10 or 12) and mantras. The common 12-step sequence mentioned below can be followed with or without the chanting of mantras. 

Step one: Mantra –Om mitrayaya namah

Stand with bare feet, hip-width apart, facing the sun, and imbibe its energy through the eyes. As you exhale, bring your palms together at the centre of your chest in prayer-position. Internalize your awareness and feel the magnetic energy of the earth flowing up the spine. 

Step two: Mantra – Om ravaye namah

While inhaling, stretch your arms overhead, bending slightly from the waist, and look up. 

Step three: Mantra – Om suryaya namah

As you exhale, bend forward, touching your hands to the ground, and the head to knees, to the extent possible.

Step four: Mantra – Om bhanave namah

Inhale. Stretch your right leg back, bringing the knee to the ground, and tilt your face upwards.

Step five: Mantra – Om khagaya namah

Hold the breath as you lower your head. Stretch your left leg back in alignment with the right leg. Let the body be in straight line from head to heels.

Step six: Mantra – Om pushane namah

Exhale. Raise your hips and bring your knees, chest and forehead to the ground. 

Step seven: Mantra – Om hiranya garbhaya namah

Inhale. Lower your hips, raise your chest, and extend your feet backward. 

Step eight: Mantra – Om marichaye namah

Exhale without changing the position of hands or feet. Raise your hips high. Keep your back straight.

Step nine: Mantra—Om adityaya namah

Inhale. Move your right foot forward bringing the toes and fingers into alignment. Drop your left knee on the ground and look up.

Step ten: Mantra – Om savitre namah

Exhale. Move the left foot forward and bend your forehead towards the knees as far as possible. With open hands try to touch the ground.

Step eleven: Mantra – Om arkaya namah

Inhale deeply. Raise your arms up and bend backward. 

Step twelve: Mantra – Om bhaskaraya namah 

Exhale and return to the first position, keeping your feet firmly grounded. Relax and repeat the entire sequence as many times as possible. 

( Dr Kapoor is an educationist, historian and spiritualist).