Stage1: Prartanasana: prayer postureIt resembles you stand in front of the shrine of a temple. As the name indicates exactly what the asana is, Stand straight with hands holding near to chest as in prayer and, breathe normally, chant the mantra “ohm mithraya namah”
Stage2: hastotanasana:
From the first stage posture, breathing inhale, lift your hands and head upwards, keeping hands in ‘shoulder width’, bending and stretching your body backwards (don’t bend your legs), hold on that posture some seconds (1 to 3sec or according to your ability)
Stage3: Padahastasana
From stage2, breathing exhale, bending frontwards, touch your foot with fingers or place your palm fully on floor (if you can and don’t do this in force, by daily practice, it is possible), head downwards, stay a while in that position holding the breath
Stage4: Aswasanchalanasana: Horse riding posture (names resemble the posture)
From stage3, placing both palms on floor fully, extend your right leg backwards and place it on the floor, this time, head upwards looking straight, with breathing inhale, stay a while, holding breath
Stage5: Parvatasana: mountain posture
From stage4, extend your left leg also, holding palms in same position, bend your back upwards by breathing exhale, place foot on floor, hold a while, In that posture. Before starting the next posture you can inhale or hold your breath exhale
Stage6: Ashtanganamaskara: namaskar with eight body parts
From stage5 without changing your leg and hand position, breathing exhale (if you inhaled after stage5) lay down on floor touching your chin, chest, palms, legs on the floor and lift you abdomen a little upwards, to make more clear ‘Ashtanga’ means eight body parts, touches the floor. Lay in that posture for a while, if you are tired you can take some more time in that stage by breathing normally (since this is the only stage which gives full relaxation during the kriya)
Stage7: Bhujangasana
From stage6, without changing hand and leg position, bend upwards, breathing inhale, placing abdomen and legs fully on floor, lifting head upwards (this posture strengthens your spinal cord), hold a while
Stage8: Parvathasana (returning to stage five)
Return to the stage5 (do same as in stage5)
Stage9: Aswasanchalanasana
Return to the stage4 (do same as in stage4)
Stage10: Padahastasana
Return to the stage3 (do same as in stage3)
Stage11: hastotanasana
Return to the stage2 (do same as in stage2)
Stage12: Prartanasana
Return to the stage1 (do same as in stage1)
After doing all this asanas repeat this all once more, thus finish a full suryanamaskara
Mantras to be chanted for each stage is noted here (it is not compulsory to chant, if you feel it difficult). For spiritual benefits it is recommended to chant the mantra and concentrate on the particular chakra related (means concentrate on the body part where the chakra is related)
Stage1: chant “ohm hrem mitraya nama” after completing the stage and concentrate on ‘Anahata’ chakra’ while doing.
Stage2: chant “ohm hrem ravaye nama” after completing the stage and concentrate on ‘Vishudhi’ chakra’ while doing.
Stage3: chant “ohm hrum suryaya nama” after completing the stage and concentrate on ‘swadishtana’ chakra’ while doing.
Stage4: chant “ohm hryem bhanave nama” after completing the stage and concentrate on ‘Ajna’ chakra’ while doing.
Stage5: chant “ohm hraum khagaya nama” after completing the stage and concentrate on ‘Vishudhi’ chakra’ while doing.
Stage6: chant “ohm hra pooshne nama” after completing the stage and concentrate on ‘manipura’ chakra’ while doing.
Stage7: chant “ohm hram hiranya garbhaya nama” after completing the stage and concentrate on ‘swadishtana’ chakra’ while doing.
Stage8: chant “ohm hrem marechaye nama” after completing the stage and concentrate on ‘vishudhi’ chakra’ while doing.
Stage9: chant “ohm hrum adityaya nama” after completing the stage and concentrate on ‘ajna’ chakra’ while doing.
Stage10: chant “ohm hrym saavitre nama” after completing the stage and concentrate on ‘swadishtana’ chakra’ while doing.
Stage11: chant “ohm hraum arkaya nama” after completing the stage and concentrate on ‘vishudhi’ chakra’ while doing.
Stage12: chant “ohm hra bhaskaraya nama” after completing the stage and concentrate on ‘Anahata’ chakra’ while doing.
Benefits of suryanamaskara
1. Keeps body and mind healthy without wasting time and energy
2. Beneficial for full body, since it’s a package of 12 asanas, you get the benefits of all the 12
3. Its an energizer, Refresh mind and body and gives more energy for activities
4. Helps to maintain body structure and free from obesity
5. Practice it daily morning, facing the sun, as a prayer to sun, gives you the benefits of a sun bath.More and more benefits can be experienced, if it is practiced regularly.
Wishing you a healthy and happy life
Thank you