Relevance of Yoga today
1.Physical and mental cleansing and strengthening
2.Help to achieve physical, mental and spiritual balance.
3.Body –mind coordination
4.Gives healthy body which act as a vehicle for good thoughts
Yoga is not an ancient myth buried in oblivion.
It is the most valuable inheritance of the present. It is the essential need of today and the culture of tomorrow – Swami Satyanand Saraswati
Why Yoga… Why not modern exercise
- Yog-asans are not only simple exercises but technique which place the physical body in positions that cultivate awareness, relaxation, concentration and meditation
- We achieve overall good health by stretching,massaging,stimulating pranic channels and internal organs
- In Yog-asana ,respiration and metabolic rates slow down, consumption of oxygen and body temperature drop.
- During exercise breath and metabolism speed up, oxygen consumption rises
- Asanas are designed to have specific effects on glands and internal organs
What is Surya Namaskar?
- Its combination of 12 asanas, repeated twice (left, right) to make one round
- Ideal combination of postures as it involves forward bending, backward bending, right and left side practices, spine movements, breath control
- Their performance in steady, rhythmic sequence reflects the rhythm of universe such as 24 hours of day and 12 zodiac phases of the year and bio-rhythms of our own body
- Suryanamskar leads to flexibility, endurance and efficient use of muscles
- Holding each posture increases muscle and tendon strength
- Teaches to tune into our own capabilities and limitations
Sun Salutation
- Surya-namaskar as a word means, Solar salutation
- Adoration and worship of the sun was one of the first and most natural forms of inner expression
- SUN as GOD…
1.He gives energy for [G] generation
2.He helps for [O] organization of life
3.He is capable of [D]destroying life
Surya-namaskar helps in awakening of our own inherent solar forces to revitalize our lives.
Rhythm of life
- Body’s daily rhythms are set by environment and our daily lifestyle
- Inner rhythm[Endogenous rhythm] is set by daily activities ,how we plan our day. It is disturbed by stress and bad habits
- Outer rhythm [Exogenous rhythm] is set by environment, seasonal changes
- Balance between them gives healthy life
Benefits of Surya-Namaskar
- Effects on endogenous rhythm: Ordered, sequential, systematic, energizing, cleansing series of postures, breathing, mantras, chakra stimulation add new factor to our life which helps to stabilize inner rhythm.
- Effects on Endocrine system: By increasing the blood flow to head and through its effects on nervous system, surya-namaskar stimulates the hypothalamus which regulates the pituitary action
Preparation
- Ideal time is at sunrise, as the atmosphere is filled with sun’s UV rays
- Empty stomach
- Facing sun
- Preferable after bath, as it’s a ritual of sun adoration
- Loose clothing
- Evening time : 3 hours prior to dinner
Contraindications [Who can’t do]
- Children < 8 years of age
- Elderly with poor cardiorespiratory reserve
- Uncontrolled BP
- Recent heart attack
- Recent paralysis
- Unstable heart condition
- Sciatica
- Prolapse intervertebral disc
- Hernia
- Intestinal TB
- Pregnancy >12 weeks
- After deliver < 14 days
- Heavy menstrual cycle
Surya Namaskar Asana Steps and Mantra
After suryanamaskar
- Shavasana after suryanamaskar
- Relaxation with breath awareness
- It Balances activated sympathetic nervous system
- Muscle relaxation
- Removal of toxins accumulated in muscles
How to decrease muscle stiffness
- Go slowly
- More water intake throughout the day
- Less salt intake
- Pawan muktasana before starting Surya namaskar
- Accuate position with posture holding ..not too fast
Phase wise progress
- Phase 1: Get familiar with postures, maintain postures. Numbers are not important. Its technique and right posture
- Phase 2: Synchronize with breath : inhalation and exhalation
- Phase 3: Synchronizing with Sun Mantras
- Phase 4 : Concentrating on Chakras
- It is difficult to practice with mantras and chakra concentration, every day
- One can do synchronous mantra and chakra concentration, few days in a week
- With such synchronization, number of surya namaskar will be less
- Everyday practice is must
–By Dr.Arvind H Kate
M.D.FCCP[USA]
Basic foundation Diploma Yoga
[Mumbai University]