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 n. 10

Posture number 10 is same as n. 3 Pada-hastasana

Body: Keep the palms on the floor, fingertips in one line with toes. Put second feet between the hands. If you need -bend the knees. Forehead touch the knees. The muscles of stomach are relaxed. Feel the stretching of the back.
Tips: in the beginning, when leg's stretching  is not enough to put  leg between hands with one movement, you can help yourself. In the moment when the feet stops to move, catch with hand your ankle and move the feet  forward till it will rich other feet.

Breathing: exhailing
Mantra: ओम ॐ सावित्रे नम: (Om Savitre Namaha)
              Prostration to Him who stimulates

"Savitre is known as the stimulator (...). Savitre is said to represent the sun before rising, stimulating and arousing man into waking activity, and Surya is said to represent the sun after sunrise, when activity begins. Therefore, in the tenth position, padahastasana, we salute Savitre to obtain the vivifying power of the sun" 

     Integral Yoga Studio http://integralyogastudio.com/SunMantras-bsy.doc

Om Tat Sat

 

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. 8

Posture n. 8 Adho Mukha Svanasana

Body: Hips up, knees and arms are straight. Pull heels to the floor and chest towards the feets. Head down.

Breathing: Exhalation

Mantra:  ॐ मरीचये नम: (Om Marichaye Namaha)
              Prostration to Him who possesses rays

"Practising Surya Namaskar, facing the rising sun, in the early morning hours 
strengthens the eyes and removes all sorts of eye defects. It produces lustre in the practitioner's face and eyes. The practitioner will enjoy good eye-sight even in old age."

    Swami Sadasivananda Salutations to the sun "Sivananda Yoga Life" spring 2011

On the picture Swami Vishnudevananda from "Complete illustrated book of Yoga"

Surya Namaskar. Posture number 7

Posture n. 7 Bhujangasana- Cobra


Body: Put the feet flat on the floor; lift up the chest and the head. Open your chest by putting shoulder blades together. Four important points:
- elbows are band
- elbows are close to the body
- shoulders are pulled away from the ears
- heels together

Breathing: Inhalation
Mantra: ॐ हिरण्यगर्भः नमः
               Om Hiranyagarbhaya Namaha
               Prostration to Him who contains everything

Hiranyagarbha* means "golden egg", or something which contains everything, the beginning of everything. Sun is the symbol of  the universe, round shape is the symbol of  fullness, nothing is missing, the Sun is perfect in itself, as like your Self. As soon as you see the fullness of your True Nature you attain the Peace. Just like Surya* you are complete, all the knowledge, peace and bliss are inside, only because of Avidya*(ignorance) you identificate yourself with body, intelect, mind or emotions. It's not easy realise the Self , but it's possible. Swami Sivananda wrotes many many time - practice (sadhana*), constant practice (abhyasa*), even you are disapointed by your weakness, continue with little steps.

*Sanscrit dictionary:
Hiranyagarbha-हिरण्यगर्भ
Surya- सूर्य
Avidya- अविद्या
Sadhana-साधन
Abhyasa-अभ्यास

Om Tat Sat


Photos and material sources:
http://www.istockphoto.com/
Podręcznik dla Nauczycieli Jogi Sivanandy. Sivananda Ahram Yoga Camp, Val Morin Canada

Surya Namaskar. Posture number 6

Posture n. 6 is Ashtangasana

Body: Bend your knees, put them on the floor, make a deep curve in your lower back, put the chest and forehead on the mat. Keep your hips up, chest under the hands, the palms are in one line with arms.
Breathing: exhaile
Mantra:  ॐ पुष्णे नम: (Om Pushne Namaha)
              The nourisher of all
              Prostration to Him who nourishes all


This is one of the most obvious thing- Sun is the source of natural nourish: herbs, trees, flowers and then fruits and vegetables. More Sun- more sweetness in fruits, more colours in vegetables. Even single flower blossom will not open in the morning without sun rays. And obviously, with the nourish we begin the day, this is our physical and mental energy.

Om Tat Sat

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