Techniques and Benefits of Surya Namaskar with Beeja Mantras and Chakras
Introduction
Surya Namaskar, or Sun Salutation, is a powerful sequence of yoga postures that has been practiced for centuries. It is a comprehensive practice that incorporates asanas (postures), pranayama (breath control), mantra chanting, and meditation. This sequence not only enhances physical health but also balances the mind and spirit. When combined with Beeja Mantras and awareness of chakras, Surya Namaskar becomes a deeply transformative spiritual practice.
The 12 Steps of Surya Namaskar
Surya Namaskar consists of twelve poses performed in a continuous flow. Each pose is synchronized with a breath and a corresponding mantra.
1. Pranamasana (Prayer Pose)
Technique: Stand upright with feet together. Bring your palms together in front of the chest in a prayer position.
Mantra: Om Mitraya Namah
Chakra Activation: Anahata (Heart Chakra)
Benefit: Enhances concentration, calms the mind, and fosters humility.
2. Hasta Uttanasana (Raised Arms Pose)
Technique: Inhale, stretch your arms upward, and slightly arch your back.
Mantra: Om Ravaye Namah
Chakra Activation: Vishuddha (Throat Chakra)
Benefit: Stretches the spine and expands the chest, improving digestion and lung capacity.
3. Padahastasana (Hand-to-Foot Pose)
Technique: Exhale, bend forward from the hips, and touch your toes.
Mantra: Om Suryaya Namah
Chakra Activation: Swadhisthana (Sacral Chakra)
Benefit: Strengthens the digestive system and increases flexibility in the spine and hamstrings.
4. Ashwa Sanchalanasana (Equestrian Pose)
Technique: Inhale, extend your right leg backward, keeping your left foot forward. Look up.
Mantra: Om Bhanave Namah
Chakra Activation: Ajna (Third Eye Chakra)
Benefit: Improves flexibility, strengthens the leg muscles, and opens the chest.
8. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Technique: Exhale, lift your hips and straighten your legs, forming an inverted V shape.
Mantra: Om Marichaye Namah
Chakra Activation: Vishuddha (Throat Chakra)
Benefit: Stretches the entire body, improves blood circulation, and calms the mind.
6. Ashtanga Namaskara (Eight-Limbed Pose)
Technique: Exhale, lower your chest, knees, and chin to the mat, keeping hips slightly lifted.
Mantra: Om Pushne Namah
Chakra Activation: Manipura (Solar Plexus Chakra)
Benefit: Enhances endurance, tones muscles, and increases strength.
7. Bhujangasana (Cobra Pose)
Technique: Inhale, lift your chest and head, keeping your arms slightly bent.
Mantra: Om Hiranyagarbhaya Namah
Chakra Activation: Swadhisthana (Sacral Chakra)
Benefit: Strengthens the spine, improves digestion, and relieves stress.
8. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Technique: Exhale, lift your hips and straighten your legs, forming an inverted V shape.
Mantra: Om Marichaye Namah
Chakra Activation: Vishuddha (Throat Chakra)
Benefit: Stretches the entire body, improves blood circulation, and calms the mind.
9. Ashwa Sanchalanasana (Equestrian Pose – Left Leg)
Technique: Inhale, bring your right foot forward while extending the left leg back.
Mantra: Om Adityaya Namah
Chakra Activation: Ajna (Third Eye Chakra)
Benefit: Enhances balance and strengthens leg muscles.
10. Padahastasana (Hand-to-Foot Pose)
Technique: Exhale, bring your left leg forward, bending from the hips.
Mantra: Om Savitre Namah
Chakra Activation: Swadhisthana (Sacral Chakra)
Benefit: Strengthens the abdominal muscles and increases flexibility.
11. Hasta Uttanasana (Raised Arms Pose)
Technique: Inhale, raise your arms and slightly arch your back.
Mantra: Om Arkaya Namah
Chakra Activation: Vishuddha (Throat Chakra)
Benefit: Improves posture and stretches the abdominal organs.
12. Pranamasana (Prayer Pose)
Technique: Exhale, bring your palms together at the heart center.
Mantra: Om Bhaskaraya Namah
Chakra Activation: Anahata (Heart Chakra)
Benefit: Restores balance and induces relaxation.
Benefits of Surya Namaskar
1. Physical Benefits
Enhances flexibility and strength
Improves posture and balance
Aids weight loss and muscle toning
Boosts cardiovascular health
Strengthens the immune system
2. Mental Benefits
Reduces stress and anxiety
Enhances focus and mental clarity
Promotes relaxation and emotional stability
3. Spiritual Benefits
Awakens inner energy
Balances chakras and prana (life force)
Enhances self-awareness and mindfulness
4. Chakra Activation and Energy Flow
Practicing Surya Namaskar with awareness of chakras helps balance the energy centers in the body. Each posture aligns with a specific chakra, promoting harmony and well-being.
5. The Power of Beeja Mantras
Each mantra chanted during Surya Namaskar resonates with a specific frequency, aligning and energizing the corresponding chakra. This enhances the transformative power of the practice.
Conclusion
Surya Namaskar is a holistic practice that integrates physical movement, breath control, mantra chanting, and chakra awareness. It is a gateway to a balanced, healthy, and spiritually enriched life. By incorporating Beeja Mantras and focusing on chakras, one can elevate this practice to a higher level, experiencing deep physical, mental, and spiritual benefits.
