Surya Namaskar

Surya Namaskar consists of 12 different bodily postures that ought to be performed in particular sequence.
Early Morning before sunrise is the ideal time. Otherwise try to do before 7.30 am. The stomach should be empty. After attending your nature’s calls perform the Surya namaskar. Initially do the postures slowly and carefully to master them. Once you remember the postures and its sequence you can do speedily. In one and half minute you can finish one round of Surya Namaskar. 5 to 10 rounds you can do at a stretch.
Those who are having high blood pressure and heart problem should do the postures slowly without holding the breath for a long time. They can observe normal breathing while doing Surya Namaskar.

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The Step by step procedure :

1. Stand at the top of your mat with your feet together and your hands in the Namaste position, in front of your chest.

2. Inhale and extend your hands straight above your head. Arch your back slightly till you feel the stretch in your spine.

3. Breathing OUT, bend down as far as possible. Try to touch your toes without bending your knees. Try touching your head to your knees if possible.

4. Breathe IN . Bend your left knee and keeping your left foot in front, stretch your right leg out behind you. Keep the right knee on the floor. Lift your head and look straight ahead.

5. Hold your breath, straighten your left leg also behind you, so now both legs are stretched behind you. Lower yourself slightly, so you are in a push-up pose, with elbows straight. This looks slanting.

6. Sit on your feet (Vajrasana) and bend forward raising your hands over your head. Exhale while bending down (Child pose).

7. Bend your elbows and lower yourself, keeping your stomach and butt off the floor. You can touch your forehead ,chest, both knees and your leg fingers to the mat. This is also called astanga namaskar (Eight parts of your body touching the ground).

8. Lift yourself up chest-first, straightening your elbows. (also called Bhujangasana/Snake pose)9. Exhale. Lift yourself up keeping your hands on the floor, forming a V-shape with your body. Like a downward facing dog .. your head should be bent inside.

10. Sit on your feet (Vajrasana) and bend forward raising your hands over your head. Exhale while bending down (Child pose).

11. Inhale. Put your right foot in front with your left foot at the back, with the left knee on the floor. Look straight ahead.

12. As you exhale, bring your left foot forward in line with the right foot. Stand and bend forward, touching hands to your toes. Try touching your head to your knees if possible.

13. Inhale. Keep your feet together and lean back, stretching your arms behind you.

14. Exhale. Come back to the Namasthe position & keep your arms at your sides.

(The step 5 and 9 are adopted by Swami Vivekananda Kendra. While doing Mantra Chanting the 5th and 9th can be performed without Mantra)

Benefits of Surya Namaskar

a) Practicing Surya Namaskar is beneficial for the health of digestive system. It stretches the abdominal muscles. Regular practice of Surya Namaskar helps to lose excessive belly fat and gives flat stomach.

b) Surya Namaskar is the ideal exercise to cope with insomnia and related disorders. It calms the mind, thus helps to get sound sleep.

c) Surya Namaskar practice regulates irregular menstrual cycles. Practicing Surya Namaskar ensures the easy childbirth. It helps to decrease the fear of pregnancy and childbirth.

d) Surya Namaskar practice boosts blood circulation and helps to prevent hair graying, hair fall, and dandruff. It also improves the growth of hair making it long.

e) Regular practice of Surya Namaskar helps to lose extra calories and reduce fat. It helps to stay thin. Practicing Surya Namaskar is the easiest way to be in shape.

f) Sun salutation exercise helps to add glow on your face making facial skin radiant and ageless. It is the natural solution to prevent onset of wrinkles.

g) Regular practice of sun salutation boosts endurance power. It gives vitality and strength. It also reduces the feeling of restlessness and anxiety.

h) Daily practice of Surya Namaskar makes body flexible. It improves flexibility in spine and in limbs.

i) The early morning sunrays are rich source of vitamin D that is necessary to get strong bones and clear vision.

Surya Namaskar Mantras :

Surya Namaskar (Sun Salutation) is a form of worshiping God by meditating on the Sun, the energy provider. Surya Namaskar is useful in achieving concentration. Surya Namaskara is always performed in the open air, facing the Sun, at sunrise. Surya Namaskar is not just a physical exercise. For each of the postures, there is a particular breathing pattern to be followed. With each posture, a particular mantra - name of the sun is chanted.

The 12 mantras for surya namaskara:

1. Om mitrāya namah

2. Om ravayé namah

3. Om sūryāya namah

4. Om bhānavé namah

5. Om khagāya namah

6. Om pushné namah

7. Om hiranyagarbhāya namah

8. Om mārichāyé namah

9. Om ādityāya namah

10. Om sāvitré namah

11. Om ārkāya namah

12. Om bhāskarāya namah

Spiritually different Chakaras of our body are getting activated while doing the Surya namaskar. Diseases and mental state are very much linked with these Chakaras. As the Surya namaskar removes the impurity stored in the chakaras , healthy mind and physique is achieved.The below are the chakaras getting enriched with energy while performing each posture.

1. Anahata

2. Vishuddhi

3. Swadhisthana

4. Ajna

5. Vishuddhi

6. Manipura

7. Swadhisthana

8. Vishuddhi

9. Ajna

10. Swadhisthana

11. Vishuddhi

12. Anahata

Jala Neti - Yogic Nasal Cleansing Technique

What is Jala Neti?

Jala neti is an ancient Indian yoga technique, meaning literally ;water cleansing;. Jala neti, though relatively unknown to western culture, is a common practice in parts of India and other areas in south east asia, performed as routinely as using a toothbrush. It is performed daily usually the first thing in the morning with other cleansing practices. Sometimes it is done more often such as at the end of the day if you work or live in a dusty or polluted environment. When dealing with problems of congestion it can be performed up to 4 times a day and has been shown to speed up the healing process for common colds.

The Jala Neti pot:

Is filled with warm water, as I mentioned before. The spout is inserted into one nostril, the head is tilted, as shown and the warm salty water flows through one side of the nasal cavity to the other and out the other nostril.

How it works

For those who may not have much idea of the internal workings of the nasal cavities, it may seem like a stupid or even dangerous thing to pour warm salty water through ones nose. But when examined with an open mind and a simple picture of the physiological structures involved, fears and misunderstandings can be cleared up. The first line of nasal defence are the tiny hairs called cilia; which should trap larger particles entering the nose. These cilia are usually cleansed by the act of normal breathing and by blowing the nose, but sometimes, due to a gradual build up of dirt, they can become clogged and may require washing out. The whole of the nasal passages from nose tip to throat (and beyond) are covered with a layer of mucus. This mucus is secreted from within the mucous lining, and its function is to trap smaller foreign particles and bacteria. The dirty mucus is normally blown out, snorted and coughed out or swallowed. The sinus passages are an even finer mechanism of filtering which, if infected, secrete a runny mucus to evict the germs. This is generally called sinusitis and can be a short term symptom or a chronic condition.In Stage 1, the water simply flows up one nostril to just above the bridge of the nose where the usual air flows meet, backwards into the middle cavity and then the water flows down and out the other side of the nose. In this route, it passes by the frontal and mid nasal sinuses. In Stage 1 there should be no flow of water back towards the throat or into the mouth. When done correctly, there is usually very little sensation as the water will be the same temperature as the blood, and the salinity will be the same salinity as the blood. As a result, the nose hardly notices the flow through.In the more advanced of Stages 2 and 3, only attempted after mastery of Stage 1, the water flows fully through the whole nasal cavity, down the back of the nasopharynx and comes out through the mouth. In this route, it passes by the post nasal sinuses, cleansing all the nasal passages more strongly. In neither version is there any discomfort or damage to the nasal functions. Ideally, at no stage, should any water actually go up into the sinus passages or the eustachian tubes. However, this may happen if the practitioner breathes incorrectly or blows too strongly when drying. In such an event, a few minutes of air drying will usually clear out any stray water droplets. This only causes momentary discomfort and is not dangerous unless an infection is spread where none was before. However, the rules and procedures of the yogic method of Jala Neti make this very unlikely. The way in which Jala Neti rinses out the dirt and bacteria filled mucous lining would be obvious to most people as the warm water loosens and dissolves any internal build ups, and takes them outwards. But what may not be so obvious is that, due to gravity and a venturi effect, the sinus passages are also drained by the vacuum pressure flow of the water. Whereas it would normally be impossible to drain a dead end passage like the sinuses, Jala Neti achieves this ingeniously and simply.For those with thick mucus conditions as well as those with running sinuses, the relief of sinus pressure can be felt within seconds. As well, the eustachian tubes (which are also dead end passages) receive exactly the same effects as the sinuses, that being - a drawing outwards of dirt and mucus. Hence Jala Neti is of great benefit for blockages and infections of the middle ear, by draining the tubes to relieve the pressure build up as well as removing germs. In a more detailed examination, it would also be seen that through the effect of osmosis and capillary action, the blood vessels of the nose are stimulated to cleanse as well.The eyes are also beneficially affected by Neti. The tear ducts, which connect from the eyes into the nasal passages, get the same drawing out effect as the sinuses, and this results in a brighter, clearer sense of vision.

Other benefits of Jala NetiNeti

Jala Neti removes all the dirt and bacteria filled mucus from within the nose.

It also helps to drain the sinus cavities. This in turn, will help to reprogramme the body's natural mechanisms against nasal infections such as hayfever, allergies, sinusitis and other upper respiratory complaints like sore throats and coughs, post nasal drip, inflammation of tonsils and adenoids.

It is beneficial for illnesses such as asthma and bronchitis as it reduces the tendency for mouth breathing by freeing the nostrils of mucus.

It has a cooling and soothing effect on the brain by drawing out excessive heat, and is therefore beneficial for headaches, migraine, epilepsy, temper tantrums, hysteria, depression and general mental tension.

Neti is of great benefit for problems associated with the eyes.

It helps flush the tear ducts, encouraging clearer vision and gives a sparkle to the eyes.

It can be beneficial for certain types of ear disorders such as middle ear infections, glue ear, tinnitus.

Neti improves sensitivity of the olfactory nerves, helping to restore lost sense of smell, and thereby benefits the relationship with taste and the digestive processes.

It has subtle effects on the pineal and pituitary glands which control the hormonal system. This has a harmonising effect on emotional behaviour.

Neti affects the psychic centre known as Ajna Chakra which helps in awakening higher states of meditation.

It helps to stimulate better powers of visualisation and concentration and gives a feeling of lightness and clarity to the mind.

Neti is excellent for those trying to give up smoking. Since it reduces the tendency for mouth breathing, Neti re-sensitises the nose to the actual pollution of ingesting smoke, thereby de-programming the brain of the physical and psychological addiction.

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