Surya Namaskar. Posture n. 9

Posture n. 9 is same as posture n. 4 - Ashwa Sanchalanasana

Mantra: ॐ आदित्याय नमः (Om Adityaya Namaha)
               Prostration to Aditya's son.

Aditi- the mother of all Gods, the source of life.


Mixed action
Actions are of three kinds
Viz., good, bad and mixed.
Good Karmas make you a God in heaven;
Bad Karmas throw you in lower wombs;
Mixed actions give you a human birth.
If you rob a man and feed the poor,
It is a mixed action.
If you earn money by unlawful means
And build a temple or hospital,
This is a mixed action.
If you get money by cheating a man
And construct an Ashram for Sannyasins,
This is also a mixed action.

Swami Sivananda. Wisdom in humour

Surya Namaskar. Posture n. 5

The fifth posture is Phalakasana


Body : Bring left foot back to the plank position. The body is in one straight line. Look between the hands.              Elbows are straight. 
Breathing : Hold
Mantra:  ॐ खगाय नमः  (Om Khagaaya Namaha)
                Stimulator of the senses
                Prostration to Him who moves in the sky

     

Eyes open when the sun rays touch the face. It is the most precious time to wake up. In Yoga the moment before the sunrise called Brahmamuhurta (Brahma period). Between 4 to 6 AM (depends of the season)  the nature is waking up, and this is the best time to do the Sadhana, the spiritual practise and best time to begin the day. 
       In the Christians monasteries, the monks start the day before 6 AM, in Islam, the first Al Salat ( صلوة)* - Al Soubh  is just before sunrise, the Buddhists monks start the meditation at 4 or 5 AM, and maybe you remember, your grandparents came to the filed when the sky had the first flashes of the rays.        
Naturaly, the day begins with the Sun.  


*the daily prayer 

Om Tat Sat

Surya namaskar. Posture number 3

The third position is Pada-hastasana

Body: Bend forward and touch the floor with your hands, fingertips in one line with toes. If you need -bend the knees. Forehead touch the knees. The muscles of stomack are relaxed. Feel the stretching of the back.

Breathing: exhailing

Mantra :  ॐ सूयाय नमः (Om Suryaya Namaha)
                 Prostration to Him who is the Guide of all


In the beginning of the life, this world for everybody is something new, unknown and sometimes it's still incomprehensible enigma. In new places we need somebody to guide us, to shaw the way, to explain how to live. Before the time when differents electronic systems  as gps, compass, or simple watch were discovered the humans used the sun position , the shadows during the day to designate the time, the geographical location and the direction when they need to go. The sun was the guide during the day, in the evening the guide is no more with us, so it was a clear sign that we need to take rest, no more activity, the body should accumulate the energy, the walk without the guide in the night can be dangerous.

Source: "Anathomy Of Hatha Yoga"- H. David Coulter
             "The complete Illustrated book of Yoga" Swami Vishnudevananda

Surya Namaskar and 12 names of the Sun

Every yoga classes begin with the sun salutation Surya Namaskar. It's a great heating exercise that prepares each part of our body to the series of asanas. Also it is recommended when you have no time for the full yoga class.
But Surya Namaskar it's not only the physical exercise, as every movement in yoga, it contains a deep philosophy. This knowledge makes that practise more consious and more precise.
Each position in sun salutation  corresponds to the 12 names of the Sun. One question that can come in our minde: Why it is the sun that we salute and not the moon, the water , the trees etc. The answer is simple- the sun is the life. Sun is coming in the morning , giving us the energy to continue the life, sun enlights the world for us, sun is heating us and the earth, thanks to the sun the trees, flowers, fruits ans vegetables growing and this is the only energy that gives also the vitamins! Thanks to the sun rays our organism is producing vitamin D that is very important for the human skeleton and the immune system. Also the lack of the light can cause one of the seasonal affective disorder (winter depression). Due to all  this factors we see that the sun is inseparable part of our life, that's why we are full of greet for his energy. In the old days , this exercise was the part of the spiritual practise.

We begin the cycle of explanation of 12 positions and the names of the sun.

Position Number 1 "Namaskar Position"

Breathing: Exhalation
Body: Hands together on the center of the chest. Body is streight yet relaxed.
Mantra :  ॐ मित्राय नम:  (om mitraya namaha).  Prostration To Him Who Is Affectionate to All. 


In the first mantra we call the sun our friend, Mitra means "friend"or "friendship". The sun is with us during the day, we are sad when in the morning no sun outside, we are not in good mood when the sky is grey we are missing the sun as we miss our good friend. 


Hari Om Tat Sat



Source: "The Complete Illustrated Book of Yoga" Swami Vishnudevananda
                http://www.harekrsna.de/surya/surya-names.htm

Sarvangasana

 The shoulder stand (sarvangasana) is well known from the physical education in the school. 
In the beginning it can be difficult to raise your body (until the chest is close to the chin) and keep it straight. But as in all the asanas it comes with the time. There how Swami Sivananda describe the technics of sarvangasana: 

"Spread a blanket on the floor and lie on the back quite flat. Slowly raise the legs, hips and trunk. Support the back with the two hands and rest the elbows on the ground. Press the chin against the chest. Remain in the Asana for 5 seconds and slowly bring the legs to the ground. Gradually you can increase the period to 20 minutes. This Asana gives wonderful benefits. It keeps the spine elastic and helps you to maintain Brahmacharya. Elasticity of spine means everlasting youth. After performing this Asana, do Matsyasana. You can derive the maximum benefit of Sarvangasana"*

There are the most important elements in this position:

1. Keep straight the knees. Better to raise the hips less than bend the knees.

2. Relax the feet but keep them together. 

3. Close your eyes. Concentrate on your breath

4. If you feel the tiredness bend the knees and put them for the moment on your forehead. 

5. If you can't raise the hips ask your teacher to help you.

Hari Om Tat Sat

*"Easy steps to Yoga" Swami Sivananda

   The source of the photo www.vishnuyoga.org