Modern History of
Surya Namaskar
There are many
postures of Surya Namaskar, but
Vedamurti Shri Shripad Damodar Satavalekar of
Paradi District Surat (Gujarat) introduced the method of Surya Namaskar of
twelve digits, which is used all over India. Shivaji Maharaj was taught the
method of Surya Namaskar by his Guru Samarth Ramdas which he practiced and as a
result his body and character is unique in history. Shivaji Maharaj taught his
soldiers the method of Surya Namaskar and thus the spread of the method of
Surya Namaskar increased. The scientificity of the twelve-digit Surya Namaskar
increases because of Surya Namaskar being the twelfth ideal Beej Mantra and
Kriya Mantra.
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learn more
Surya Namaskar steps
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prayer pose/ Namaskarasana/pranamasana
Method – East
direction by joining the claws in the posture of prayer. Stand up straight and relax your whole body and be ready for
further practice
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Hasta Uttanasana
Method – Raise both the hands up, keep the distance of both the arms equal to the width of the shoulders. Tilt the head and upper torse back as far as possible. but keep the armband in the line of the ear
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Pada Hastasana / Hasta padasana
Method – while bending forward , keep the toes of both the hands touching the side of the feet. keep the legs straight.
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Ashwa Shandanasana / One leg Prasaranasana
Method – Now take the left leg as far back as you can and touch the left knee and foot to the ground. keeping the right paw fixed in its place, bend the knee. keep the arms straight in thier places. the weight of the body will be located on the paws of keep it in a straight line.
In this action, the weight of the body will remain on both the hands, the foot of the left foot , the knee and the right foot. now raise your head backwards. Look upwards and make the body arched.
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Parvatasana / Bhudaharasana
Method – Fixing the weight of the body on the hands on the right. Straighten the leg and place the paw near the left paw. Now raise the buttocks to the maximum and bring the head between the two arms. Do not lift the heels off the ground and look at the knees keep the bent legs and arms in a straight line.
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Ashtanga Namaskarasana / Pranipatasana
Method – Bend the knee and bend the body towards the ground in such a way that both the feet, both the knees, the chest, the toes of both the hands and chin touch the ground. The buttocks and abdominal region should be raised slightly above the ground.
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Bhujangasana
Method – Straighten the arms. while raising the front part of the body- head, chest and waist, tilt the head and neck backwards.
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Parvatasana / Bhudaharasana
Method – This is a repetition of position 5. keeping the buttocks of the body up, place the toes of the feet on the ground. In the final position of the body, the waist and buttocks should be as high as possible. the toes of the feet should meet together. keep your eyes towards the navel.
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Ashwa Shandanasana / One leg Prasaranasana
Note - This is a partial repetition of case number 4. In position 4, the left leg moves back, while in this position the right leg remains behind.
Method – Keep the left foot in front between both the palms. Simultaneously, bend and left leg and allow the claw to remain stationary there. right foot as far back as possible drag. keep in mind that toes and knees keep touchinf the ground. keep the arms straight. In this position, the weight of the body will be on both hands, left foot, foot and right knee.
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Pada Hastasana / Hasta padasana
Note- This is a repetition of position number 3.
Method – Putting the weight on both the hands, place the toes of the right foot with the toes of the left foot. Straighten the legs. touch the head with the knee. In this way, in the final position, the toes of the feet and the toes of the hands will remain in a straight line.
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Hasta Uttanasana
Note – This is a repetition of position 2.
Method – Raise the inclined body up and move both the hands above the head. keep the distance of both the arms equal to the width of the shoulders. Tilt the head and upper back as far as possible.
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Prayer Pose / Pranamasana /Namaskarasana
Note – This is a repetition of position number.
Method – Stand up straight with arms raised in prayer posture by joining the toes. Relax the whole body
