Surya Namaskar. posture n. 11

Posture n. 11 is same as posture n.2 Urdhva-hastasana

Body: after padahastasana , first straight the knees, stretch the spine and arms forward  (keep arms and head in one line) then up.
Tips: do not bend the body back, only very flexible person can bend the lumbar spine. We practice surya namaskar in the beginning of the class to heat the body and make it more flexible for asanas, but its very easy to hurt the spine and muscles if we practise surya namaskar with force.

Breathing: inhalation

Mantra: ॐ अर्काय नमः (Om Arkaya Namaha)
              Prostration to Him who is fit to be worshipped

"The indivisible, absolute and conscious nature of the reality signifies that life on earth should be lived according to the rigid laws of dispassion towards external existence and active awareness of the Self as the unlimited being. (...) The good life which is in conformity with the nature of Truth should be therefore, free from the oppressions of hatred, lust, greed and falsehood in all their forms of manifestation. The righteous life should be lived with mental peace, self-restrain, absence of agitative activity, fortitude, faith in Truth and concentration of mental consciousness.

                                                    Sivananda, May 14 1962"

Sources:
 Mantra meaning source from http://yogibe.tumblr.com/post/37241386513/mer-ka-ba-the-12-mantras-for-surya-namaskar
text- Sivananda "A Great Guru and his Ideal Disciple"

Om Tat Sat

Surya Namaskar. Posture number 2

In the previous post I had written about the general meaning of the sun salutation and the first position "Namaskar".

Next step in the Surya Namaskar is "Urdhva-hasta-asana"

Body:  The hands are on one line with the head. Stretch the body up to the top and back. Feel the muscles of your abdomen. Less tension in the upper limbs more stretching in the abdomen.


Breathing: inhalation

Mantra : ॐ रवये नमः  (Om Ravaye Namaha)
               Prostration to Him who is the cause of                      Change

The sun is the source of changing. Day, night, summer, winter, that's all is coming and going due to the sun position. Sun is changing the mood and activity, most of people is going out for a walk or visit friends when the sun is shining, they decide to do sport, they feel more energy and determination to do something.


The sun heating changes the nature. Groving of the trees, flowers, snow melt, greening of the leafs , all these is coming only when the sun rays are in the sky.

And what happen with people when the sun is hiding in the evening? The brain prepares the body to sleep by producing  the hormon that we call melatonina. Melatonina regulates the sleep-wake cycle. Light inhibit the production of melatonina and awake us up.

Hari Om Tat Sat

Source: "The complete Illustrated book of Yoga" Swami Vishnudevananda
              "Anathomy of Hatha Yoga" H. David Coulter
               www.harekrsna.de/surya/surya-names/html