As we approach World Yoga Day, Yoga Guru Bharat Thakur presents the classic, ever popular, dynamic Suryanamaskar, which may be the solution to many of your problems, a consequence of the current, sedentary lifestyle. It is not only saluting the sun that is present outside the body but also the sun that is present inside our bodies, which gives the energy for our bodies to function. When we salute the sun outside and within, we are reaffirming and strengthening the bond between the body and nature. Not to forget mentioning losing weight, which is a natural side effect of performing Surya namaskars. We will delve deep into this ancient scientific sequence which profoundly influences the body and mind.

Sun is the radiant source from which all living beings derive energy directly and indirectly. We would not have been alive if not for the Sun. Surya Namaskar means saluting the sun. Now whatever is present in nature is also present within the human body. The human body is a miniature representation of the universe. The ancient Vedic text, Yajurveda, written by the adepts, at around 1500 BCE says, “Yatha bhramhande tatha pinde”, meaning “as is the universe, so is the body’. The body contains the same 5 elements as nature. So, Surya namaskar is not only saluting the sun that is present outside the body, but also the sun that is present inside our bodies, that gives the energy for our bodies to function. When we salute the sun outside and within, we are reaffirming and strengthening the bond between the body and nature.

OBESITY – DISCONNECT WITH NATURE

With the current lifestyle, man is being ripped apart from nature. But a part of nature is our body. So we are getting distanced from our bodies as well. We lack the understanding and awareness of our individual universe. So we don’t know what our bodies need. We just listen to our minds and are lured by pleasure to eat more and more unhealthy stuff. Slowly the internal organs start working improperly, hormones go haywire and the functioning of the whole system slows down. This is seen overtly in the form of obesity. By performing Surya namaskars, we are taking ourselves closer to nature. This helps us rejuvenate our entire system. The result is weightloss.

SURYA NAMASKAR AS A MEANS TO LOSE WEIGHT

Surya namaskar works at various levels to bring about a profound change in our bodies which results in weightloss.

1.) SOLAR VITALIZATION: Just like the solar system out there in the universe, there is a solar system within the body that provides us with the vital energy that we need, to be alive. This happens through a system of Nadis, or subtle energy channels that run throughout our bodies, carrying the prana or the vital force. There are 72000 Nadis in the body. But amongst these, one particular Nadi, the Pingala Nadi, carries our solar energy. This Nadi connects to all the other Nadis at the various plexus, or chakras, along the spine, where all the Nadis meet. The Pingala Nadi supplies each and every cell in the body with this solar energy. This energy controls our energy levels and vigor. Surya namaskar opens up Pingala Nadi, which activates all the plexus. Thus each cell is saturated with this powerful solar energy, filling every cell with life and energy. When your cells are so full of this life force, the disease cannot even come anywhere near. Thus even obesity which is just a mirror of disease in the body is wiped out.

2.) EMPOWERING THE MITOCHONDRIA: At a more physical level, the solar energy of our body is contained in our mitochondria. Each cell in the body has thousands of mitochondria, which burn the food we eat, in the form of glucose, to produce energy or ATP molecules. So they are the powerhouses of the body. The asanas in Surya namaskar are formed in such a way that we are working on the entire body, almost 95% of the muscles. This combination of asanas and breathing boosts the functioning of our mitochondria by supplying them with oxygen rich blood, which is crucial for the release of energy. !!!). The breathing that accompanies each posture opens up and exercises our respiratory organs that fill each and every cell with oxygen. Efficient mitochondria mean a boost to our metabolism. This leads us not only to weightloss, but also fills us with energy.

3.) KINDLING THE DIGESTIVE FIRE: Another critical way in which Surya namaskars lead to weight loss is by improving digestion. The asanas activate the digestive fire or the jatharagni located at the navel. The stomach, intestines, liver, and pancreas are all physically stimulated, leading to better digestion. This means the food we eat is absorbed better. The efficient elimination of wastes means fewer toxins. This leads to improved metabolism, weight loss, and high energy levels.

4.) CARDIOVASCULAR EFFECT: At the most basic level, the flow of postures with the breath increases the heart rate and has a cardiovascular effect which makes you burn more calories and lose weight.

TECHNIQUE

Surya namaskar is a cycle of 12 postures, which are repeated one after the other, in which the last 4 postures are the same as the first 4. The body moves rhythmically from posture to posture, as the breath flows. Here is the sequence of postures for surya namaskar. The postures follow one another in the same sequence :

1.) PRANAMASANA/PRAYER POSTURE:

1.) This is the starting position where you stand straight with the feet together

2.) Palms are folded in a namaste at the chest, thumbs are bent and pressed to the ribs

3.) Elbows are out

4.) Take deep breaths in the posture

2.) HASTA UTTANASANA/ HAND RAISING POSTURE:

1.) Inhale, stretch your hands in front of you, keeping the palms together and raise your arms up

2.) Keep your arms tightly pressed to the ears

3.) Tighten your buttocks and arch back

3.) PADA HASTASANA/ HANDS TO THE FEET POSTURE:

1.) Exhale, bend forward and down

2.) Bend down as far as you can reach, with the knees straight

3.) If your hands can touch the floor, place your palms next to the feet

4.) Try to press your chin to the knees

4.) ASHWA SANCHALANASANA/EQUESTRIAN POSTURE:

1.) Inhale and stretch the left leg back

2.) Keep the left toes curled in.

3.) Keep your palms pressed in line with the front foot

4.) Push your hip down as low as possible and arch your back, looking up

5.) SAMTOLANASANA/PLANK POSTURE:

1.) Exhale and take the right leg back

2.) Keep the feet and thighs pressed together

3.) The body weight is shifted on to the arms

4.) The body is in a straight line, like a plank

6.) ASHTANGA NAMASKAR/EIGHT LIMBED POSTURE

1.) Stop your breath out and

2.) While holding the breath drop the knees, chest and chin on the mat.

3.) The hip is held up, such that the back is well arched

4.) The palms are next to the chest and elbows are tucked in

7.) BHUJANGASANA/COBRA POSTURE:

1.) Inhale as you slide the chest forward, straighten the elbows, and arch the back

2.) Push the hip down as much as possible

3.) Keep the feet together, toes curled in and thighs just off the mat

4.) Look up towards the ceiling

8.) PARVATASANA/MOUNTAIN POSTURE:

1.) Exhale, raise the hip up completely to form an inverted v

2.) Push the upper body down, towards the legs, stretching the shoulders

3.) Press the chin to the chest, looking at the navel

4.) Keep the feet together and press the heels down.

9.) ASHWA SANCHALANASANA:

This is same as posture 4

1.) Inhale and again bring the left foot forward in line with your palms

2.) Drop the hip down, arch the back and look up

10.) PADA HASTASANA:

This is same as posture 3

1.) Exhale and bring your right foot forward to join the left

2.) Straighten your knees and bend down as far as you can reach

11.) HASTA UTTANASANA:

This is same as posture 2

1.) Inhale and stretch your arms forward and come up

2.) Press your arms to the ears, and arch back

12.) PRANAMASANA:

This is the same as posture 1

1.) Exhale and stretch your hands to the sides and return to the starting position by folding your palms at the chest

Note : This is one round of Surya namaskar. During the next round take the right leg back in posture 4 and the right leg forward in posture 9. The breathing has to be coordinated with the postures. If you are holding in each posture, breathe appropriately while changing the posture, and take deep breaths while holding in a posture.

START WITH 1 ROUND OF SURYA NAMASKAR AND GRADUALLY INCREASE UP TO 12 ROUNDS OF SURYA NAMASKARS DAILY FOR BEST RESULTS.

BEEJ MANTRAS WITH SURYA NAMASKAR :

The beej mantra is a sound that gives power to the posture that takes it beyond the realm of the physical. Every cell in the body reverberates with the posture. Each posture in Surya namaskar has a beej mantra, that belongs only to that posture. The beej mantras if not pronounced clearly are ineffective. The beej mantra is initially chanted loudly, till one gets familiar, but later is chanted in the mind. The beej mantra for each posture of Surya Namaskar is chanted just before the posture is performed. The beej mantras are as follows:

Pranamasana – AUM HRAM MITRAYA NAMAH

Hasta uttanasana – AUM HREEM RAVAYE NAMAH

Pada hastasana – AUM HRUM SURYAYA NAMAH

Ashwa sanchalanasana – AUM HRAIM BHANAVE NAMAH

Samtolanasana – AUM HRAUM KHAGAYA NAMAH

Ashtanga namaskar – AUM HRAH PUSHNE NAMAH

Bhujangasana – AUM HRAM HIRANYAGARBHAYA NAMAH

Parvatasana – AUM HREEM MARICHAYE NAMAH

Ashwasanchalanasana – AUM HRUM ADITYAYA NAMAH

Pada hastasana – AUM HRAIM SAVITRE NAMAH

Hasta uttanasana – AUM HRAUM ARKAYA NAMAH

Pranamasana – AUM HRAH BHASKARAYA NAMAH

‘Aum’ is the primal sound that creates reverberations in the head, heart and stomach. ‘Hram’ benefits the brain, heart, respiratory system, and digestive systems. ‘Hreem’ benefits the throat, ‘Hrum’ benefits the liver, spleen and uterus, ‘Hraim’ activates the kidneys, ’Hraum’ stimulates the excretory organs and ‘Hrah’ reverberates in the chest and throat, removing toxins.

BENEFITS OF SURYA NAMASKAR:

Weight loss through surya namaskar happens through a series of vast changes that happen in the body.

1. The heart muscles get stronger
2. The breathing gets deeper and lung capacity gets better
3. Blood circulation to the entire body improves, providing the cells with oxygen rich blood
4. The internal organs are stimulated
5. Digestion improves
6. Hormones get balanced
7. The nervous system is activated and energized
8. Brain gets a rich supply of oygenated blood
9. The skin is flushed off all toxins

VISIBLE RESULTS AFTER PERFORMING SURYA NAMASKAR:

As you keep practicing suryanamaskars on a daily basis, the first change you notice is your energy levels. You will be very active, energetic, and focussed throughout the day, in spite of all the stress. Slowly you will notice that your skin gets a glow, hair fall reduces. You get very supple, flexible, and strong, happy, slim, and beautiful !!! If you do suryanamaskars in the morning, you remain very active and energetic throughout the day. And if you do it in the evening, after a hectic day, all your tiredness and stress goes away and you get a good night’s sleep. Do it whenever you want to.