Powerful Surya Mantra. Om Temple, Om Hirania Garbhaya Namaha

Since ancient times believed - the appeal to the luminas benefits. Mantra Sun helps to buy a good energy from heavenly luminaries, avoid negative impact.

The sun has always occupied a central place in various traditional cultures and beliefs, since among all the celestial bodies it has the greatest impact on human life. Indian mythology did not exception and here it is also traced to tribute, which manifests itself in the form of various rituals.

Mantras help to gain harmony from the Universe and with their human "I".

Sun in Indian astrology

Indian astrologers noticed that during the year the sun passes through twelve constellations corresponding to certain zodiac signs. Unlike traditional Chinese designations, there are names and sacred values \u200b\u200bof each of the stars of stalls. This applies to mood and attributes that accompany them. In this way, each of these provisions correspond to their sounds.. Suryya Namaskar is not one text, but as many as twelve. They correspond to different times of the year, and the energy in which the heavenly luminaire remains on this moment. Each sound contains eternal sacred energy. This force has the name of the shakti and allows you to get closer to the comprehensive energy of the cosmos. People use sounds in order to get through the Shakti source of spiritual insight. After the rite of prayer, a person opens the clarity of the mind, towers spiritually. Like the rays of the shining, everything is excessful, which prevents the spirit of spiritual cleansing and the transformation of the spirit and exit to new level Consciousness.

Listen online mantra sun

Twelve mantras

As already mentioned, each of the twelve matters. All of them have an orientation, and it should be used differently. It is necessary to choose a special posture corresponding to the spiritual message and promoting the disclosure of the Chakras.

Determine what yoga suits you?

Choose your goal

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What is your physical form?

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What pace of classes do you like?

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Do you have diseases of the musculoskeletal system?

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Where do you like more?

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Do you like to meditate?

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Do you have experience in yoga?

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Do you have health problems?

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You will be classic yoga directions

Hatha Yoga

Will help you:

You will fit:

Ashtanga Yoga

Yoga Iyengar

Try also:

Kundalini Yoga
Will help you:
You will fit:

Yoga nidra
Will help you:

Bikram Yoga

Aeroioga

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Determine what yoga suits you?

You will fit technicians for experienced practitioners

Kundalini Yoga - The direction of yoga with an emphasis on performing breathing exercises and meditation. Lessons suggest static, and dynamic working with the body, average intensity exercise and more meditative practices. Get ready to painstaking work and regular practice: most cricks and meditations need to perform 40 days in daily mode. Such classes will be interesting to those who have already made the first steps in yoga and love to meditate.

Will help you: Strengthen body muscles, relax, cheer up, relieve stress, lose weight.

You will fit: Cundalini-yoga video tutorials with Alexey Merkulov, Kundalini-yoga classes with Alexey Vladovsky.

Yoga nidra - Practice of deep relaxation, yogic sleep. It is a long meditation in a corpse pose under the guidance of an instructor. It does not have medical contraindications and is suitable including beginners.
Will help you: Relax, remove stress, get acquainted with yoga.

Bikram Yoga - This is a complex of 28 exercises, which are performed by students in the room, heated to 38 degrees. Due to the continuous maintenance of high temperature, sweating is intensified, slags are faster from the body, and the muscles become more flexible. This yoga style is concentrated only on the fitness component and leaves spiritual practices aside.

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Aeroioga - Aeria, or, as it is also called, "Yoga on hammocks," is one of the most modern directions Yoga, which allows to perform asians in the air. Aericooga is carried out in a specially equipped hall in which small hammocks are suspended to the ceiling. It is in them that asans are performed. Such yoga makes it possible to quickly master some complex asans, as well as promises a good physical activity, develops flexibility and strength.

Hatha Yoga - One of the most common practices, it is based on many author's directions of yoga. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help to master the basic asians and the simplest meditation. Typically, classes are carried out at a slow pace and imply a predominantly static load.

Will help you: Get acquainted with yoga, lose weight, strengthen the muscles, remove stress, cheer up.

You will fit: Video tutorials Hatha yoga, steaming yoga.

Ashtanga Yoga - Ashtanga, which means "an eight-step path to the ultimate goal," is one of the complex yoga styles. This direction combines different practices and represents an endless stream in which one exercise smoothly goes into another. Each Asana should be kept for several respiratory cycles. Ashtanga Yoga will require its adept for strength and endurance.

Yoga Iyengar - This is the direction of yoga called by the name of its founder who created a whole health complex, designed for students of any age and the level of preparation. It was Ayengar Yoga for the first time that the use of auxiliary devices (rollers, belts) was used, which facilitated the implementation of many Asan for beginners. The purpose of this style of yoga is to promote health. Much attention is paid to the proper implementation of Asan, which are considered a basis for mental and physical recovery.

Aeroioga - Aeromeovoga, or, as it is also called, "Yoga on hammocks," is one of the most modern directions of yoga, which allows to perform asans in the air. Aericooga is carried out in a specially equipped hall in which small hammocks are suspended to the ceiling. It is in them that asans are performed. Such yoga makes it possible to quickly master some complex asans, as well as promises a good physical activity, develops flexibility and strength.

Will help you: Relax, remove stress, get acquainted with yoga.

Try also:

Kundalini Yoga - The direction of yoga with an emphasis on performing breathing exercises and meditation. The lessons suggest both static, and dynamic working with the body, the average intensity of physical exertion and many meditative practices. Get ready for painstaking work and regular practice: most of the curves and meditations need to perform 40 days in daily mode. Such classes will be interesting to those who have already made the first steps in yoga and love to meditate.

Will help you: Strengthen body muscles, relax, cheer up, relieve stress, lose weight.

You will fit: Cundalini-yoga video tutorials with Alexey Merkulov, Kundalini-yoga classes with Alexey Vladovsky.

Will help you: Get acquainted with yoga, lose weight, strengthen the muscles, remove stress, cheer up.

You will fit: Video tutorials Hatha yoga, steaming yoga.

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Play again!

This is a greeting of heavenly shining. For her pronunion, such a posture is recommended as Pranamasana. The adoption of such a situation symbolizes the transfer of itself to the power of the shone. Here it is considered as a universal friend who provides people to all that they need to live. With words, the person includes energy, heat, light and other things.
Om Mitra Namaha
This is a greeting, but this time it is held in the pose of Hasta Utanasan. Here a person stretches to the Divine Benefit, the radiated star. He takes higher shine and is to harmony with all in contact with him.
Om Rawai Namaha
This greeting mantra refers to active actions. Here is a search for harmony with creating power. Thanks to her, a person is trying to enter unity with the Supreme Consciousness, which controls the plans of the coming being.
Om Suryya Namaha
Direct greeting luminaire. Symbolism is traced here, since the analogy of the lighting of the earth's surface and the clarity of the consciousness of a person who utters solar mantras is carried out. Prayer is pronounced when praying will turn face to the very object of worship. He calls the dawn, which should come in his soul.
Om Bhanave Namaha
Greeting going through all the sky. This movement helps determine the time of day. Declination occurs in front of greatness, therefore prayer is pronounced in the pose of worship.
Om Khagaya Namaha
Here the one who gives food and power is welcome. During the pronouncing, the mantra should touch with all the eight points of the body to Earth. This makes it possible to emphasize the identity of the person and the earth's surface and take the darishes from the sun.
Om Faughty Namaha
Here the sun is revered as a person. The words of prayers are aimed at the awakening of creative energy, manifestation of inspiration and so on.
Om Hirana Garbhaya Namaha
This mantra rises greeting the rays of the sun.
Om Mariage Namaha
Aditi is welcome here, the child of Heavenly shining on Indian mythology, which is an infinite cosmic mother.
Om Adidiaia Namaha
Greeting the stimulus of the Heavenly Luminous, which should help his revival power.
Oh Savitri Namaha
Greeting arc. This is a source of energy that is worthy of praise.
Om Arkaya Namaha

Bija Mantra

Mantras Sun ended the bid. This is a special concept that means seed syllables. They do not have the same meaning as the previous eleven prayers. But here are very strong messages that should create beneficial vibrations in the physical body of a person, as well as in his mind. Thus, when the first and second type of vibrations enter the resonance, the harmony of the mind and body acquires, which is one of the goals of many spiritual practices. Words that should be pronounced

Om Temple, Om Hrrim, Om Chrum, Om Khrum, Om Temum, Om of Temple.

This prayer should lead to someone who leads to enlightenment. She is designed to show unlimited respect for the heavenly luminaire. Mantra is designed to find a path that will lead to spiritual truths. It should be repeated for three times in one session.

When uttered

These spiritual practices should be done along with awakening. When a person gets around at sunrise, then his day should be started with these mantras. It provides the opportunity to get a charge of light for a whole day, as well as maintain yourself in a high spiritual tone throughout the time when practices are held. And also maybe their holding in the evening at sunset, if it is not possible to do everything in the morning. It helps relieve tension and negative energyaccumulated for the whole day and along with sunset independently come to a quiet state.

How to pronounce

The pronouncement of sacred words is possible both loud and to himself or just listen online. It is believed that the pronouncement of loud gives the words to the words, which means that the receipt of greater energy. It is necessary to choose a comfortable method for yourself with which you can do daily.

Mantras are combinations of sounds that are intended to create a specific effect on the mind and its functioning. Surya Namaskar mantras can be spoken out loud, whispering or said mentally, but mental pronunciation - best way. When the sound is spoken mentally with observation and concentration, the thought takes the form of this sound, it becomes this sound, and the energy contained in this sound is manifested in the mind.

Mantras Surya Namascar Formulate from the letters of the Sanskrit alphabet, each letter has its own special vibration frequency and produces an appropriate effect on consciousness. These 52 sounds are known as Devanagari, were created by the ancient Rishis in the Vedic period through the state of deep meditation. These highly developed souls were able to touch the original source of all sound energies, Shabda Brahman, the highest consciousness manifested as a sound.

All external sounds that we perceive, occur when two or more objects, such as voice ligaments, hit each other and create vibrations in the atmosphere. These vibrations are then included in the ears, in turn, causing oscillations in the eardrum. The characteristics of these vibrations are transmitted to the brain where they are perceived and compared with all past sounds stored in memory, the mind, in turn, represents their origin.

12 solar mantras

Every year the sun passes through 12 different positions known as the signs of the zodiac in Western astrology and how Rashi in Indian. According to Indian astrology, each Rashi has special attributes, or sentiment, and in each mood the sun takes another name. These 12 names are included in 12 solar mantras, which mentally repeated in their respective order in conjunction with the 12th movements of Surya Namaskar. These solar mantras are not just the names of the sun, but each sound syllable contained in them is the carrier of the main eternal energy (shakti) submitted by the Sun itself. When repeating them and concentrations on these mantras, all mental structures benefit and become sublime.

Although these mantras do not need an intellectual understanding, their meaning is transmitted below for people with research mind, as well as for people with spiritual (large) bias that wish to use mantras as a method of adjustment for the original source of spiritual insight, symbolized by the sun. In most Indian mantras spelled maha Mantra.

1. Om Mitra Namaha (Greeting a general friend).

Pranamasana's first posture, she embodies the pose entruscing himself to the original source of life, as we know this: the Sun is considered as a universal (universal) friend, continuously giving light, heat and energy to support our and all other planets. In the chronicles, the miter is described as awakening people to activity that supports the land and the sky and looking at all creation without discrimination, just like the sun early in the morning gives a signal about the beginning of daylight and drops its light to all living things.

2. Om Rabiva Namaha (Greeting luminous).

Rawai means one who shines and opens divine radiance in his entire lives. In the second pose, Hasta Utanasan, we pull out all our creature up, to the original source of light to take this shine.

3. Om Suryaia Namaha (Greeting to those who induce activity).

Here the sun is in a very dynamic aspect as the Divine of Surya. In the ancient Vedic mythology, Surya was an object of worship as Mr. Heaven, depicted by crossing the sky in a fiery wagon, shaped with a family of horses. This beautiful analogy needs to be proper interpretation. Seven horses actually represent seven rays or seven emanations of the Supreme Consciousness, which are revealed by seven plans of being: BSHA (earthly, real), Bhwar (intermediate astral), Suvav (Slim, Heavenly), Mahar (Devov's stay), Jana (habitat The saints of the soles who moved beyond the ego), taps (the place of stay of the enlightened Siddhov) and Satyam (the true reality is analyzing). Suryya symbolizes the Supreme Consciousness itself, which controls all these manifestation plans. Surya refers to the most specific sunny Bogs; One of the gods of the first Vedic Trinity, his place of stay - the sky, while Agni (fire) is his representative on earth.

4. Om Bhavain Namaha (Greetings to someone who illuminates).

The sun is a physical personification of a guru or teacher who eliminates the darkness of our delusions, as well as dark nights eliminates with every dawn. In the 4th pose (Ashva Santochnasan), we turn our face towards this radiance and pray for the end of the darkness of the Night of ignorance.

5. Om Khagaya Namaha (Greetings to someone who moves through the sky).

Sunny daily movement in the sky, which is the basis of our time measurement from the previous, used as sundialTo the sophisticated inventions used today. In Parvatasan, we offer a bow for one that measures time, and pray for progress in life.

6. Om Pushne Namaha (Greeting gives strength and nutrition).

The sun is the source of all forces. Like the father, it nourishes us with energy, light and life. We offer respect in Ashtanga Namaskar, touching the Earth with all the eight points of our body. In essence, we suggest everyone in the hope that he can give the mind, physical and spiritual fortress and food for us.

7. Om Hirana Garbhaya Namaha (Greeting the Golden Space Personality).

Hirana Garbha is also known as a golden egg, brilliant, like a sun in which
Brahma was born as a manifestation of the personal aspect of being. Hirana Garbha - seed causality. All this universe before manifested itself was in a potential condition enclosed within Hirana Garbha. In some way, the whole life is contained in the sun as potency, and this is a great space principle. We provide respect to the Sun in Bhudzhangasan, the seventh pose, and pray for the awakening of creativity.

8. Ohm Marida Namaha (Greeting the rays of the sun).

Marichi is one of the sons of Brahma. The rays of light are also the sons of the sun. But this name also means Mirage. All our life we \u200b\u200bachieve true sense Or goals, just as a thirsty person achieves water in the desert, but is deceived by a mirage created by the sunny rays and dancing on the horizon. In the 8th pose (parvatasana), we pray for true insight and recognition to be able to distinguish valid from invalid.

9. Om Adidiaya Namaha (Greeting Son Aditi).

Aditi is one of the many names, the data of the Space Mother Mahashatti. She is the mother of all gods, limitless and inexhaustible creative mosh, from which all the divisions of forces have occurred. The sun is one of her sons and manifestations. In the 9th Pose (Ashva Sant Palchanasan) we welcome Aditi, an infinite cosmic mother.

10. Ohm Savitre Namaha (Greeting to someone who stimulates the strength of the sun).

Savitri is known as stimulating, awakening, it is often associated with the grain, which also presents the same Padahastasan's posture. Savitri is spoken to present the sun before the sunrise, stimulating and awakening a person for daily activities, and about Surgeon speak to present the sun after sunrise when the activity began. Consequently, in the tension of Padahastasan posture, we welcome Savitri to get a surviving power from the sun.

11. Om Arkaya Namaha (Greetings to those who are worthy praise).

Arch means energy. The sun is the largest energy source in our system, as we know. In the 11th pose (Khasta Uttanasan), we suggest reading this source of life and energy.

12. Om Bhaskaraya Namaha (Greetings to the one who leads to enlightenment).

In this final greeting, we offer respect for the Sun as a symbol of the great opener of all transcendental and spiritual truths. It illuminates the path leading to our ultimate goal - release. In the 12th pose (pranamasan) we pray that this path is open to us.

Bija Mantra

As a change of 12 names of the Sun, a series of bidjans or seed symbols is presented here. Bija Mantra is sounds that do not have a literal meaning by themselves, but cause very powerful vibrations of energy within the mind and body. Here are these bidge mantras:

1. Om church (Hraam)
2. Om Hrrim (HREEM)
Z. Om Chrum (HROOM)
4. Om Korem (HRAIM)
5. Om temum (Hrawm)
6. Om Temore. (HRAH)
(The correctness of pronunciation should be verified by other sources.)

Six bidge mantras repeat 4 times during the execution of one cycle of Surya Namaskar. Those or other bidges of mantras or solar mantras can be pissed out out loud or mentally depending on, mainly on the tendency of the practitioner and speed of execution. If the speed is very small, you can combine solar mantras with chakras observation. If the speed is slightly faster, then the mantra bidge can be used in the same way. If physical movements become much faster, then those and other mantras are repeated alone, without passing the chakras, or the observation can be carried out through chakras without mantor.

Mantras for the new complex of Surya Namaskar for 42 constellations can be found in the description of the Sarva Deva Namaskar exercises (mantras).

Information taken from a methodological manual
AR Santam, Ar Cass. "Dynamic yoga complexes ...",
Section of the books of Swami Satyananda Sarasvati "Surya Namaskar - Sunny Revitalization Technique"

Every year the sun passes through 12 different stages, known as the signs of the zodiac in Western astrology and how Rashi in Indian. According to Indian astrology, each Rashi has specific attributes or moods, and in each mood the sun takes another name. These 12 names are included in 12 solar, which are mentally repeated in their respective order in conjunction with the 12th movements (more on the complex of Surya Namaskar, see the link).

These solar mantras are not just the names of the sun, but each sound syllable contained in them is the carrier of the main eternal energy (shakti) submitted by the Sun itself. When repeating them and concentrations on these mantras, all mental structures benefit and become sublime.

Although these mantras do not need an intellectual understanding, their meaning is transmitted below for people with a research mind, as well as for people with a spiritual (large) bias that wish to use mantras as a way to configure with the original source of spiritual insight symbolized by the Sun. The use of these 12 mantras allows you to deepen your practice of Surya Namaskar.

Mantras for Surya Namaskar

1. OM Mitra Namaha(greeting a general friend)

2. Om Rawai Namaha(Greeting luminous)

Rawai means one who shines and opens divine radiance in his entire lives. In the second posture of Hasta Utanasan (Ardha Chakrasan), we pull out all our creatures upwards, to the original source of light to take this shine.

3. Om Surya Namaha(Greetings to the one who induces activity)

Tilt to feet - Padahastasan.
Here the sun is in a very dynamic aspect as the Divine of Surya. In the ancient Vedic mythology, Surya was an object of worship as Mr. Heaven, depicted by crossing the sky in a fiery wagon, shaped with a family of horses. This beautiful analogy needs to be proper interpretation. Seven horses actually represent seven rays or seven emanations of the Supreme Consciousness, which reveal seven plans of being: BSHA (earthly, real), Bhwar (intermediate astral), Suvav (Slim, Heavenly), Mahar (Devov's stay), Jana (habitat The saints of the soles who moved beyond the ego), taps (the place of stay of the enlightened Siddhov) and Satyam (the true reality is analyzing). Suryya symbolizes the Supreme Consciousness itself, which controls all these manifestation plans. Surya refers to the most specific solar gods; One of the gods of the first Vedic Trinity, his place of stay - the sky, while Agni (fire) is his representative on earth.

4. Om Bhanave Namaha(Greetings to someone who illuminates)

The sun is the physical personification of the Guru or Teacher, who eliminates the darkness of our delusions, as well as the darkness of the night is eliminated with each dawn. In the 4th pose (Ashva Santochnasan - the rider's posture) we turn our face towards this shine and pray for the end of the darkness of the Night of ignorance.

5. Om Khagaya Namaha(Greetings to someone who moves through the sky)

Sunny daily movement over the sky, which is the basis of our time measurement from the previous, used as a sundial to the sophisticated inventions used today. In parvatasan (slide), we offer a bow for that measures time, and pray for progress in life.

6. Ohm Faughty Namaha(Greeting gives power and nutrition)

7. Om Hirana Garbhaya Namaha(Greeting of the Golden Space Personality)

Hirana Garbha is also known as a golden egg, brilliant as the sun, in which Brahma was born as a manifestation of the personal aspect of being. Hirana Garbha - seed causality. All this universe before manifested itself was in a potential condition enclosed within Hirana Garbha. In some way, the whole life is contained in the sun as potency, and this is a great space principle. We provide respect to the Sun in Bhuzhangasane, the seventh pose and pray for the awakening of creativity.

8. Ohm Mariance Namaha(greeting the rays of the sun)

Marichi is one of the sons of Brahma. The rays of light are also the sons of the sun. But this name also means Mirage. All our life we \u200b\u200bachieve true meaning or goal, just as a thirsty person seeks water in the desert, but is deceived by the mirage created by the sunshine and dancing on the horizon. In the 8th pose (parvatasana), we pray for true insight and recognition to be able to distinguish valid from invalid.

9. Om Adidiaia Namaha(Greeting Son Aditi)

Aditi is one of the many names, the data of the Space Mother Mahashati. She is the mother of all the gods, limitless and inexhaustible creative power, from which all the divisions of forces occurred. The sun is one of her sons and manifestations. In the 9th Pose (Ashva Sant Palchanasan) we welcome Aditi, an infinite cosmic mother.

10. Ohm Savitri Namaha(Greetings to the one who stimulates the strength of the sun)

Savitri is known as stimulating, awakening, it is often associated with the grain, which also presents the same Padahastasan's posture. Savitri is spoken to present the sun before the sunrise, stimulating and awakening a person for daily activities, and about Surgeon speak to present the sun after sunrise when the activity began. Consequently, in the fulfillment of Padahastasan's posture, we welcome Savitri to get a survive power from the sun.

11. Om Arkaya Namaha(Greetings to those who are worthy of praise) arch means energy.

The sun is the largest energy source in our system, as we know. In the 11th pose (Khasta Uttanasan), we suggest reading this source of life and energy.

12. Om Bhaskaraya Namaha(Greeting to the one who leads to enlightenment)

In this final greeting, we offer respect for the Sun, as a symbol of the great opener of all transcendental and spiritual truths. He illuminates the path leading to our ultimate goal - release. In the 12th pose (Pranamasana) we pray that this path will be open to us.

Bija Mantra

As a change of 12 Sun names here, a series of or seed syllables is presented here. Bija Mantra is sounds that do not have a literal meaning by themselves, but cause very powerful vibrations of energy within the mind and body.

Here are these bidge mantras:

1. Om church
2. Om Hrrim
3. Om Chrum
4. Om Korem
5. Ohm temum
6. Om Temore.

Six Bija Mantra repeat 4 times during the practice of one round of Surya Namaskar.
Those or other bidges of mantras or solar mantras can be pissed out out loud or mentally depending on, mainly from the tendency of the practitioner and speed of practice. If the speed of practice is very small, you can combine solar mantras with chakras observation. If the speed is slightly faster, then the mantra bidge can be used in the same way. If physical movements become much faster, then those and other mantras are repeated alone without passing the chakras, or the observation can be carried out through chakras without mantor.

"Surya Namaskar - Sunshine Technique" Swami Saraswati Satyananda.

Join C.

There are many different complexes for improving health, attracting energy and vitality. One of them is Surya Namashar (Om Mitraaya Namah Om Ravaye Namah). It is ideal as morning exercises, and will also help find the inner peace.

Mantra Surya Namaskar helps to gain peace of mind

Description

Suryya Namaskar - Mantra, which is dedicated to Surie. It translates its name as "Greeting the Sun." The ritual himself is:

12 Asan, poses that are comfortable and resistant: performing them, a person is in its true form, they constitute a kind of ritual of worship;
mantra includes pranayama, i.e. breathing exercises that help to manage vital energy;
words that can affect the emotions and mind of a person, on things around;
mandatory meditation, which helps to achieve the state of internal harmony and spiritual insight, to get into yourself.

There is a similar ritual dedicated to the moon. It is called "Chandra-Namaskar" and contains already 14 posts that symbolize the phases of the moon. It is performed in the evening.

The concept of Surie

So called the God of the Sun in Hinduism. He is the one who carries the light and heals. He is considered to be all-seeing Okom Gods and Heavenly Guardian. The sign of this god is the chariot, in which 7 horses are harnessed. Each of them symbolizes the ray of the sun.

The purpose of Surya, according to the supporters of Hinduism - to cover the entire universe, which distinguishes the sinister darkness and all sorts of illness. Picture it as a human-like being, having 4 hands and 3 Oka.

Suryya - the God of the Sun in Hindu

History

Surya-Namaskar initially met in the texts of ancient India, but only as a ritual of worship of the Divine, and not a complex of exercise. From this side, the mantra began to be considered only from the twentieth century.

Wami Shivananda Sarsawati writes about her in their works, as well as Sri Tirumalay Krishnamacharya in the work of Yoga Macaranda. There is a version that Krishnamacharya invented these exercises himself. Some believe that he borrowed them from other rites.

Asana

Prerequisite for this mantra - execution of 12 Asan. They are interconnected. Before each of them, besides the sixth, you need to make either inhale or exhale. For the sixth breath, you must delay.

To fully perform Surya Namaskar, you need to get up in 24 Asana: 12 times they will begin with the right leg, and 12 - with the left.

Performing these postures, a person uses 34% of its maximum oxygen reserve.

Conducting Surya Namaskar

These exercises need to be performed in the morning, at dawn to greet the coming day and the sun itself. For a better result, you must first learn how to perform all postures separately, and then start the full cycle.

Pranamasana. The stage is known as a pose of a praying person. It is necessary to stand face to the sun, align the back, bring hands to the breast so that the palms get in touch. Eyes need to be closed, and the body relax. This Asana involves inhale and exhale.
Hasta Uttanasan. It is necessary to completely raise your hands on yourself so that they were straight, then get back, the body should be elongated, and take a breath.
Utanasan. It is necessary to lean out as low as possible, trying to get the knees head. Hands need to clashes legs, holding knees and back straight. You need to perform this asana exhausted.
Ashva Jasplesana. Known as the pose of the rider. Bend the left knee so that it turns out an angle of 90 °. Right leg take as far as possible back. Then breathe and tear the breast from the hip, stretching it up. Hands must be near the stop.
Chaturanga Dandasan I reminds the bar. Exhausted, stand up. Take the left foot back so that it turns out to be right.
Balasana. You need to get up on all fours. Inhapping, buttocks stretch back to the footsteps, as if taking a child's pose.
Ashtanganamascar. Staying on all fours, you need to portray the cat with exhale: forehead and chest, palm, fingers and knees should touch the floor. Buttocks need to be left up, and to go back. This pose must be done on exhalation.
Bhudzhangasana. We must lie on the stomach to the floor, so that the palms left to the floor under the shoulders, then stretch up, flexing in the lower back and leaning on the palm. We need to look only at the ceiling. This asana is also called a pose of cobra and perform on inhalation.
HOFHO MUKH SHVANASAN. She is also called the "dog face down." Lying, leaning on the hands, you need to raise the tailbone up, and the torso lift as high as possible. Spin with heads form a straight line, legs - separate. Heels can not be broken from the floor. Pose is performed on exhalation.
Ashva Jasplesana. Once again, inhaling, make Posa 4, but only with a support on the right leg.
Hastapadasana. Repeat asana 3.
Hasta Uttanasan. Repeat pose 2.

Then we complete the Pranamanasanian cycle (asana 1) and repeat all 12 Asan, but in the support of the right leg.

Pronunciation of texts

When you learn how to do all exercises and achieve skill, you need to add words to them - mantra. For each stage you will need separate.

Om Maturation Machnam - "Worship a friend of the Universe." The sun - best friend of this world, it gives beauty and power.
Om Rawai Machnam - "Worship of the Light". The sun is an inexhaustible source of light that illuminates all the divine rays.
Om Surilla Makama - "The worship of the one who carries the light." The sun motivates people, encourages action, gives strength to change their lives.
Om Bhavain Machnam - "worship of the illuminating". The sun brings us an enlightenment, which is why it is called Bhanaw. It is a mentor who scatters the darkness of ignorance, just as the dawn comes instead of night.
Om Khagai Machha - "Worship moving in heaven." Khagai personifies time. The sun moves across the sky, giving aware of the immediateness of life, its speed. It helps those who are attentive to time.
Om Pushne Machnam - "Worship for who gives vital energy" The fur is a source of energy. The sun gives the physical strength and strength of the Spirit, the mind. It affects all aspects of life.
Om Hiranyagarbhai Maka - "Worship of the Heavenly Light - Golden Sphere." The sun (Hirana Garbha) is the source of all living, the gold sphere, from which life and beauty appears.
Om Maridaye Machha is "worship of the radiant lord of the dawn." Light gives enlightenment, wisdom and wealth.
Om Aditiaya Machnam - "Aditi's Worship". This is the energy of the universe, cosmic matter, and its sun perfect babycombining vitality and mind.
Om Savitere Machnam - "Worship for who awakens the world." With dawn wakes up all living things: plants, animals and people. The sun is the power that makes the world move.
Om Arkaya Machnam - "Worship of decent praise." The sun acts by force that makes fight, live, act, dream. It lights the souls of people.
Om Bhaskaraya Machnam - "Worship to someone who indicates the path to enlightenment." The sun is absolute truth, wisdom and knowledge. It allows you to understand yourself and the world around, find the way of salvation.

Repeating these mantras and exercises, you will learn to perceive things under a different angle, discard all the experiences and unnecessary emotions, love yourself and the world around. Surya Namaskar can be made every morning. This charges positive energy and set up for the whole day, it will help to achieve peace of rest.

thematic Overview

Part 1. Theory and Classic Options

Introduction

Suryya Namaskar (Sun greeting) - Practice related to ancient tradition worshiping the sun.
On the one hand, this complex can be advised by novice in yoga, because it is easy to remember. And performing this simple complex only a few times every day, you can maintain your body in good shape.
On the other hand, this practice can be performed as a tantric technique operating at once with several perception channels. Then the involuntary performs a complex task with switching attention between objects, constantly maintaining the concentration.
As practice can be performed as a worship of the Sun, as a dynamic prayer.

Many schools of Hatha yoga and some teachers have their own options (sometimes even a few) complexes of Surya Namaskar. The complexity of the complex can be changed, by adding or replacing asanas, changes in the rhythm of breathing or adding delays.

This article proposes an overview existing options Sun welcome complexes and other practices that can be performed to obtain a similar result.

Mantra

12 months a year and as many mantra rows. Each string describes one name of the sun.
Execution options

Some styles (for example, Ashtanga Vinyas Yoga) perform Surya Namaskar without mantras
Others when returning to the standing position (the first Asana in the complex) sing on one line of the mantra
Third sow one row each time the next body position

Welcome Mantras:

No.	Row of mantra	Long translation	Short translation
1	Om Temple Mitra Namaha	Worshiping who loves everyone	Friend
2	Om Hrrim Ravai Namaha	Worship for the one who causes all changes	Shining
3	Om Chrum Surya Namaha	Worship for someone's cause	Sun.
4	Om keep Bhanavi Namaha	Worshiping someone who spreads light	Shine
5	Om Khagai Namaha	Worship for those who move in heaven	Going around Nebu
6	Om Temor Fair Namaha	Worship of someone who feeds all	Powerful
7		Worshiping the one who accommodates the whole universe	Golden Embryo.
8	Om Hrrim Marida Namaha	Worship of radiant	Radiant
9	Om Chrum Aditiay Namaha	Worship first among demigods	Initial
10	Om keep Savitra Namaha	Worship of someone who creates all	Svetila
11	Ohm temple Arka Namaha	Worship of decent worship	Bright
12	Om Temple Bhaskaraya Namaha	Worshiping who is the cause of light	Enlightener

Review of species

Suryya Namaschar School Dhyrenda Brahmachari

Stand up to the east in the direction of the rising sun. Fold hands in a respectful greeting to the sun god.

Fig.1	Stand straight, folding hands.
Fig.2	Then pull your hands up and back and rejected, keeping your legs straight in the knees.
Fig. 3.	Slowly lean forward and tap the hands of the Earth, and tap the knees. Performing tilt, do not bend the legs in the knees.
Fig.4	Raising the body, pull back the left foot. At the same time, reveal the chest.
Fig.5	Raise your hands up and drive back.
Fig.6.	Lower the hands and at the same time return the left foot at the starting position. Pull back the right leg.
Fig.7.	Raise your hands up again and drive it, revealing the chest.
Fig.8.	Lower both hands to the ground and at the same time pull the left foot back. Buttocks stretch up, and the whole body remains tense and fixed. Get back and hold the body on your arms and legs.
Fig.9.	Run down. Body weight is entirely supported on the palms bent hands and fingers.
Fig.10.	Straightening your arms, flexing as much as possible, reveal the chest and take your head back. The body is still held on the palms and fingers.
Fig.11	Jump Return the legs to the hands. Make shape in the slope, the legs are absolutely straightened, the head rests on his knees.
Fig.12.	Stand in a rack with hands folded in front of the breast, as at the very beginning.

Surya Namaskar in Ashtanga Vinyas Yoga

Performed at the beginning of the Ashtanga Vinyas Yoga complex as warm-up and heating. There are two options:
If you fulfill in the full version, this kind of greetings has a number of differences:

Special breathing - Ryziai.
The transition from Uttanasana to Chaturanga Dandasana and from the dog's muzzle down to Uttanasan occurs with a jump, not a step.
Hands rise and sink through the sides.

In the variant and on the shutter and in the version in the chapel, the dog is held with a muzzle down for five breathing cycles.

Surya Namaskar Shivananda Yoga

exhale - breathing - exhale - inhale - delay (or breathing-breathing) - exhalation - inhale - exhalation - inhale - exhalation - inhale - exhale

There are complications of this complex. For example, in pose 4 and 9 deflection with the assignment of hands up and back.
Traditionally runs 12 times. And each time you return to Pranamasan, the next line of the mantra rows

Suryya Namaskar Bihar school yoga

Swami Satyananda Sarasvati was born in 1923, from 1942 to 1954 there was pupils of Swami Shivananda, and in early 1964 he founded the Yoga Bihar school in Mogwer.

From the previous complex is distinguished by one asana - instead of Ardha Chaturanga dandasana (bar) is performed by a dog with a muzzle down.

Stages of mastering and complicating practice:

we study asans
add pranayama - special breathing
aware of chakras
we step by mantra
- beaged Mantra - when quick execution Surya Namaskar or memorization complexity
- 12 Sun names

Asana

№	Name and description
Fig.1	Pranamasana or "Pose of praying". Stand straight, feet together or slightly arranged. The surface of both palms is connected in front of the breast (Mudra Namaskar) and completely exhale, holding your awareness on the wise, on the strength of the palms and on the effect of this wise in the chest area.
Fig.2	Hasta Utanasana or "Pose with arms raised." Raise both drawn hands over his head palms up. Get back and pull out the whole body. Inhale during the entrance to the pose. Pull your head as much as possible back, keeping the comfort of the posture and transferring attention to the curvature of the top of the back.
Fig. 3.	Padahastasana or "Pose of the head to the legs." Smooth movement bend forward from the thighs. Put your hands on the floor on both sides of the stop, and head if possible, lean to the knees. Feet should remain straight. Exhalation throughout the move. Try to keep your back straight, focusing awareness in the basin, turning point for tensioning back muscles and legs.
Fig.4	Ashva Santochnasana or "rider's posture." Keeping both hands on the site on both sides of the stop, bend the left knee, while the right leg pull back if possible. The fingers of the right leg and knee are based on the floor. Transfer the pelvis forward, get back and look up. Hand finger tips Recommee the floor to preserve body equilibrium. Inhale over the transfer of the chest forward and up. Focus awareness on interbra. You must feel the extract from the hip upwards along the front of the body all over the way to the Inter-Blood Center.
Fig.5	Parvatasana or "Mountain Pose." Transfer the left foot back and put near the right. At the same time, lift the buttocks and lower the head between your hands so that the body forms the triangle with the floor. This movement is performed on exhalation. The goal is to get the heels floor. Grind the head as far as far forward so that the eyes look at the knees. Focus of his awareness to send to the neck area.
Fig.6.	Ashtanga Namaskarasana. Or "greeting with eight members of the body" bend the knees and lower them on the floor, and then tap the fence and chin, keeping the buttocks raised. Hands, chin, chest, knees and feet fingers touch the floor. Back is fastened. Breathing to delay on the exhale from posture number 5. This is the only time when alternately inhale - exhale when breathing changes. The focus of awareness should be kept in the middle of the body or on the back muscles.
Fig.7.	Bhudzhangasana or "Snake Pose." Lower the hips, at the same time pushing the chest forward and up, until the spine completely breaks the arc, the head turns face up. Feet I. bottom part Belly remain on the floor, hands support the body. Breathing: inhale throughout the movement forward and up. Focus awareness at the base of the spine, feeling tensioning from pulling forward.
Fig.8.	Parvatasana or "Mountain Pose." Keep your hands and legs straight. Turning around the axis passing through the shoulders, lift the buttocks and move your head down, as described in Pose No. 5. Exhalation throughout the entrance to the posture.
Fig.9.	Ashva Santochnasana or "rider's posture." Transfer left leg forward, placing the foot between the hands. Simultaneously put the right knee to the floor and push the pelvis forward. Check the spine and look up, as in Pose No. 4. Breathing: inhale throughout the entrance to Asana.
Fig.10.	Padahastasana or "Pose of the head to the legs." Transfer the right foot next to the left. Straighten your legs, lean forward and lift the buttocks. In this case, strive for your head to the knees. Hands remain on the floor next to the footsteps. This position, as well as No. 3. Exhalation throughout the entrance to Asana.
Fig.11	Hasta Utanasana or "Pose with arms raised." Raise the torso, pull the hands up above your head. Rock back, as described in Pose No. 2. Inhale throughout the entrance to Assan.
Fig.12.	Pranamasana or "Pose of praying". Straighten the body and fold your hands in front of the breast, as in Pose 1.

Awareness of Chakras (mental centers)

IN thin tele Man is the 7 most important mental centers called chakras. At the physical level, they represent various plexuses of nerves and endocrine glands. In the process of Surya Namaskar, these points are used to focus on them the mind and the development of the concentration of attention. Their location:

Molandhara - in men halfway between the anus and genitals, in the perineum, in women - exactly behind the cervix. Color chakras - red.
Svadchistan - in the sacral area of \u200b\u200bthe spine, on the cock. The observation point is exactly on top of the pubic bone ahead of the body. Chakra color - orange.
Manipura - on the spine, at the level of the navel. The observation point is the navel itself. Chakra Color - Yellow.
Anahata - on the spine behind the chest. Point of observation - breast bone. Chakra color - green.
Vishudh A- on the spine for the larynx. Point of observation - Gunted pocket. Chakra color - blue.
Ajna - halfway between the Inter-Growth Center (Bhrumadhya) and the backbone, i.e. In the center of the head. Observation point is an inter-block center. Chakra color - blue (or purple).
Sakhasrara - the area of \u200b\u200bthe crown. Chakra color - feoolete (or white).

The concentration occurs in the following order:

Pranamasana - Anahata
Hasta Utanasana - Vishudha
Padahastasan - Svadhistan
Ashva Santochnasana - Ajna
Parvatasana - Vishudha
Ashtanga Namaskara - Manipura
Bhudzhangasan - Svadhistan

In the practice of Suryya Namaskar, we mentally touch all the chakras in the body, excluding Mladjera. Suryya Namaskar develops other chakras by preparing them for the awakening of Kundalini from Molandhara. The body should be strong and healthy to resist the energy of the awakened Mladjara, which is associated with the liberation of powerful unconscious forces. Surya Namaskar increases endurance when preparing for this event.

Solar mantras

Mantras are combinations of sounds that are intended to create a specific effect on the mind and its functioning. Mantras are formulated from the letters of the Sanskrit alphabet, each letter has its own special vibration frequency and produces the corresponding effect on consciousness. These 52 sounds are known as Devanagari.
Every year the sun passes through 12 different stages, known as the signs of the zodiac in Western astrology. Each zodiac sign has specific attributes or moods, and in each mood the sun takes another name. These 12 names are included in 12 solar mantras.
Although these mantras do not need an intellectual understanding, their meaning is transmitted below for people with a research mind, as well as for people with a spiritual (large) bias that wish to use mantras as a way to configure with the original source of spiritual insight symbolized by the Sun.

Om Mitra Namaha (Greeting a general friend) Praanamasan's first posture, she embodies the pose entifies itself to the original source of life, as we know this: the sun is considered as a universal (universal) friend, continuously giving light, heat and energy to support our and all other planets.
Om Rawai Namaha (Greeting luminous) Rawai means one who shines and opens the divine radiance in his entire life. In the second pose of Hasta Utanasan, we pull out all our creature upwards, to the original source of light to take this shine.
Om Suryya Namaha (Greetings to those who induce activity) Here the sun is in a very dynamic aspect as the deity of Surya. In the ancient Vedic mythology, Surya was an object of worship as Mr. Heaven, depicted by crossing the sky in a fiery wagon, shaped with a family of horses. Surya refers to the most specific solar gods; One of the gods of the first Vedic Trinity, his place of stay - the sky, while Agni (fire) is his representative on earth.
Om Bhanave Namaha (Greeting to someone who illuminates) The Sun is a physical personification of a guru or teacher who eliminates the darkness of our delusions, as well as dark nights eliminates with every dawn. In the 4th pose (Ashva Santochnasan), we turn our face towards this radiance and pray for the end of the darkness of the Night of ignorance.
Om Khagaya Namaha (Greetings to the one who moves across the sky) Solar daily movement in the sky, which is the basis of our time measurement from the previous, used as a sundial, to the sophisticated inventions used today. In Parvatasan, we offer a bow for one that measures time, and pray for progress in life.
Om Faughty Namaha (Greeting gives strength and nutrition) The sun is the source of all forces. Like the father, it nourishes us with energy, light and life. We offer respect in Ashtanga Namaskar, touching the Earth by all eight points of our body. In essence, we suggest everyone in the hope that he can give the mind, physical and spiritual fortress and food for us.
Om Hirana Garbhaya Namaha (Greeting the Golden Space Personality) Hirana Garbha (Golden Egg), brilliant as the sun, in which Brahma was born as a manifestation of the personal aspect of being. Hirana Garbha - seed causality. All this universe before manifested itself was in a potential condition enclosed within Hirana Garbha. In some way, the whole life is contained in the sun as potency, and this is a great space principle. We provide respect to the Sun in Bhuzhangasane, the seventh pose and pray for the awakening of creativity.
Om Mariage Namaha (Greeting the rays of the Sun) Marichi is one of the sons of Brahma. The rays of light are also the sons of the sun. But this name also means Mirage. All our life we \u200b\u200bachieve true meaning or goal, just as a thirsty person seeks water in the desert, but is deceived by the mirage created by the sunshine and dancing on the horizon. In the 8th pose (parvatasana), we pray for true insight and recognition to be able to distinguish valid from invalid.
Om Adidiaia Namaha (Greeting the son of Aditi) Aditi is one of the many names, the data of the cosmic mother Makhashatti. She is the mother of all the gods, limitless and inexhaustible creative power, from which all the divisions of forces occurred. The sun is one of her sons and manifestations. In the 9th Pose (Ashva Sant Palchanasan) we welcome Aditi, an infinite cosmic mother.
Oh Savitri Namaha (Greetings to someone who stimulates the strength of the Sun) Savitri is known as stimulating, awakening, it is often associated with a severity, which also represents the same Padahastasan's posture. Savitri is spoken to present the sun before the sunrise, stimulating and awakening a person for daily activities, and about Surgeon speak to present the sun after sunrise when the activity began. Consequently, in the tension of Padahastasan posture, we welcome Savitri to get a surviving power from the sun.
Om Arkaya Namaha (Greetings to those who are worthy of praise) arch means energy. The sun is the largest energy source in our system, as we know. In the 11th pose (Khasta Uttanasan), we suggest reading this source of life and energy.
Om Bhaskaraya Namaha (Greeting to someone who leads to enlightenment) In this final greeting, we offer respect for the Sun, as a symbol of the great opener of all transcendental and spiritual truths. He illuminates the path leading to our ultimate goal - release. In the 12th pose (pranamasan) we pray that this path is open to us.

Bija Mantra - These are sounds that do not have a literal sense by themselves, but cause very powerful energy vibrations within the mind and body. Here are these bidge mantras:
1 and 7 ohm temple
2 and 8 Ohm Hrrim
3 and 9 om chum
4 and 10 ohm keep
5 and 11 ohm temum
6 and 12 ohm

Suryya Namaskar in Universal Yoga Andrei Lappa

The sequence of Asan of the Bihar school of yoga is applied. But there are a number of differences:

another sequence of passage through chakram
added Molandhara Chakra
if in the Bihar version it was suggested only to carry attention to the chakras, then it is to represent the colors of these chakras
in the Bihar Options suggested either a bidja mantra, or 12 sun names. Here they are merged into one mantra
added ending complex with white visualization at the top and gayatri mantra

Mantra		Chakra			Breath
Pronunciation	Value	But	Location	Color	Breath
Om Temple Mitra Namaha	Friend	4	Center of the Breasts	Green	exhalation
Om Hrrim Ravai Namaha	Shining	5	Throat, crook	Blue	inhale
Om Chrum Surya Namaha	Sun.	3	Solar plexus	Yellow	exhalation
Om keep Bhanave Namaha	Shine	2	Lobcovaya bone, crescent	Oranjevy	inhale
Om Temm Khagaya Namaha	Going around Nebu	6	Point of interburs	Purple	exhalation
Om Temor Fair Namaha	Powerful	1	The base of the spine	Red	inhale exhaling
Om Church of Hirana Garbhai Namaha	Golden Embryo.	1	The base of the spine	Red	inhale
Om Hrrim Marida Namaha	Radiant	6	Point of interburs	Purple	exhalation
Om Chrum Aditiay Namaha	Initial	2	Lobcovaya bone, crescent	Oranjevy	inhale
Om keep Savitra Maksha	Svetila	3	Solar plexus	Yellow	exhalation
Ohm temple Arka Namaha	Bright	5	Throat, crook	Blue	inhale
Om Temple Bhaskaraya Namaha	Enlightener	4	Center of the Breasts	Green	exhalation

When visualizing the color becomes simple, we begin to represent the chakras as flowers with petals and continue to pronounce mantras.
It takes 108 times for each leg (108 laps). After sitting, reading the Gayatri mantra and visualize the white light (fusion of colors of all chakras).

The text of the Gayatri Mantra:

Features:

Since this complex is repeated multiple times, some asians are simplified. The evapoise is performed with the arrow step onto the knee, and instead of Chaturanga uses Asana Ashtanganamascar.
In this form, the complex of Surya Namaskar is similar to Buddhist stretches: in which the mantra is also read, visualizes the tree of continuity, and move the movement.

Purpose of practice

wearing the Sun.
increase flexibility
warming and Heated Body
blood circulation and lymph is improved. Cardiac muscles are strengthened. Blood vessels are trained, including brain, by alternating the position of head up and position head
if you add mantras and visualization, there is a concentration training on all three perception channels: kinesthetic - poses, audio - mantra, visual - chakras and colors
cleansing energy channels

Shavasana, as part of practice

After the complex, it is better to lie down in Shavasan (Pose of the Corpse). We lie down on the back in a symmetrical pose with a slightly divorced hand and legs. Hands put up palms up. We try to relax the whole body.

Medical look

Indications

Many yogaherapets consider Surya Namaskar as an example of dynamic practice. Therefore, it can be recommended to people who need to move. For example, people with:

elevated weight (if the pressure is not too high)
apatia, depression - working with the body balancing emotional condition
functional violations in the work of internal organs (at the level of management of the authorities)
bad mobility of the joints - to gradually increase the amplitude of the movement
varicose expansion - dynamic work is very useful
many others ...

Contraindications and restrictions

People with strong increased pressure - Before starting practice, consult with a specialist - because the complex has provisions with head below the pelvis (tilt and dog muzzle down), increase pressure
People with a weak heart, the elderly - the fulfillment of the complex in a fast pace, especially if its execution is difficult to practitioner, can accelerate the heartbeat and also provoke an increase in pressure and overload the heart
Under the heart valves - it is impossible to take positions with head below the pelvis
At elevated temperature and acute inflammatory diseases
Within a few months after extensive operations
During pregnancy - it is impossible to put pressure on the stomach
In the case of hernia, protrusion or root syndrome - slopes and deflection must be carried out with an amplitude that does not lead to pain. Especially neat need to be with a dog's position with a muzzle
Painful monthly, if it prevents practice

Part 2. Alternative Practices

Chandra Namaskar or the complex "Greeting of the Moon"

General

Most often contains 14 positions that compare with fourteen lunar phases. In the lunar calendar, 14 days before the full moon are known as "2 bright weeks", 14 days after the full moon as "2 Dark Weeks". It is performed either before sunrise or after sunset towards the moon. You can perform with mantra:

No.	Row of mantra	Value of string
1	Oh Cameshwaray Namaha	welcome to the acting desire
2	Om Bhagamalignaya Namaha	worship him with hung welfare garlands
3	Oh Namahaklinnayia Namaha	worship compassionate
4	Om Bheurundaiya Namaha	worship the strongest
5	Om Vakhnivasinyia Namaha	welcome existing on fire
6	Om Vajreshwaraya Namaha	welcome to Vajra (zipper) decorated with diamond ornament
7	Om Datyaia Namaha	worship the one who gets to lead from Shiva himself
8	Om Twarytaya Namaha	welcome fast
9	Om Kalasundaray Namaha	welcome respected and attractive
10	Om Nityya Namaha	worship eternal
11	Ohm Nylapatakinyia Namaha	welcome wearing blue robes
12	Om Viejayyaya Namaha	welcome victorious
13	Om Sarvamanthalaya Namaha	worship the source of good luck and well-being
14	Om JVALAMALINYYA Namaha	welcome to the bright flame protected

Views

Chandra Namaskar from the Master of the Jeitter Das www.yogatoday.ru

Poses 5 and 8 transients between asanas and without mantra.

Option 2.

Looks like Surya Namaskar in the style of Sivananda Yoga.

Option 3.

Option 4 from Shiva Ri Yogajournal.Ru

Poses are not very different from the well-known "solar" asan. However, Shiva Ri offers other intensity, pace and the quality of movements - without a rush, only this way it is possible to create a suitable mood for practice. Practicing in this pace does not need to synchronize movements and breathing.

Anjali Mud (print greetings, variation). Arrange the footsteps on the width of the pelvis, expand the palm to the ceiling and connect the moments in the Andley-wise. Relax and direct attention inside yourself.
In the breath pull hands to the sides. On the exhale, put your palms on the crushes. On the breath, send the stomach and the heart area up. (From this posture, the transition to the lunar Utanasan is performed three times.)
Bend forward, bending your legs in the knees. Give the chest to the thighs, expand the palm to the ceiling. Let the spine feeling how the tension goes out of it.

High lunge. On the exhale, step by the left foot back, and the right bend as in Visarabhandsan I - the Pose of Warrior I. Leaving your hands on the floor next to the right foot, gently pull the body parallel to the floor.
Momachandrasana I (Smooth Moon Vinyais I). In the breath pull right hand Over your head, at the same time turning both feet clockwise. In this case, the front stop should be located at a right angle, and the rear is in position position position.
MommeChandrasana II (Smooth Moon Vintas II). In exhale, pull the right hand along the sides. Restress to the back foot. At the same time, open the chest, align the shoulders on the same line and actively work your feet. Repeat the transition from MommeCendrasana I and II two more times.

Transition to Sahaja Ardha Malasan (spontaneous posture of half of the garland). On the exhalation, slowly discharge counterclockwise until it is in the standing position with the widespread legs and footsteps parallel to each other.
Sahaja Ardha Malasana (spontaneous pose of half of the garland). In the breath, bend the left leg in the knee and pull the right. In this case, the spine must remain extended. On the exhalation, send the energy of the inner surface of the legs to the pelvic bottom. In the breath, you also carefully move to the other side. Smoothly move from the side to the side two times, moving hands and legs in the spontaneous stream, like sea algae.
High lunge. Unfold on your left foot and make a high drop. Tune in to Lunar Vigyas.

Pose plank. On the breath, step by left foot back in the pose of the plank, placing the palm under the shoulders. Activate the central muscles of the torso. Feel the extraction of energy from the top to the smoking and further to the heels.
Anahatasana. On the exhalation, lower the knees on the floor, without relaxing the muscles of the lower abdomen. Pull your hands forward by laying them on the width of the shoulders. Lower the heart area to the floor. Stay in this position on several cycles of breathing, then completely go down to the floor.
Sahaja Bhuzhangasana (spontaneous pose of Cobra I). Place your palms under your shoulders and raise the chest up, alternately rotating the shoulders back and freeing the neck. Let the spine move smoothly, without any restrictions.

Svananada (happy dog's posture). On the exhalation, go to the dog's pose muzzle down. Remember the relaxed lunar mood. Alternately, tear the heels from the floor and press them back, as if we click on the pedals. Feel freedom in the spine and the pelvis area. Release the jaw and allow the neck to move freely.
HOFHO MUKHA SHVANASANA (Dog Pose Morda Down, Variation). Enter the traditional dog's pose muzzle down. In the breath pull the right leg up to the ceiling. On the exhale, lower it next to the left stop. In the breath pull the left foot to the ceiling. In the breath, bring it to the province of Visarakhadsana I.
High lunge. In exhale, step by right foot forward to the edge of the rug, slightly swaying the pelvis from the side to the side.

Moonlight Utanasana (tilt forward with bent feet). Bend forward to the lunar Utanasan. At the same time, the hands should be hard to hang to the floor, and the palms look at the ceiling.
Anakhatasana standing (heart opening posture). Climb and place your hands on the crushes. Putting the feet to the floor, lengthen the legs, the area of \u200b\u200bthe heart and the top and stretch up the legs. Relax the jaw.
Anjali-Mouda (variation). Performing Mudra, direct attention inside yourself. Repeat the sequence to the other side and complete the practice of Anjali-Wise. Let it be a dedication, gratitude and prayer for peace and the update of all things.

5 Tibetan Pearls (Eye of Renaissance)

Source: P. Calder. Book "Eye of Renaissance"

In 2-5 actions, it is necessary to coordinate the movement with breathing. Breath depth is great valueBecause breathing serves as a link between movements physical body and control of essential force. Therefore, it is necessary to breathe when performing the ritual actions of the "Oka Renaissance" as best and deep. The key to complete and deep breathing always serves the completeness of the exhalation. If the exhale is fully fulfilled, the inevitably, the following inhale inevitably, will be naturally followed.

Ritual action first
Initial position - standing with horizontally elongated on the side at the shoulder level with hands. Make rotation around its axis (from left to right - it is important) until the feeling of light dizziness arises. The number of times: Beginners are recommended to be limited to three revolutions and bring up to ten-twelve. The maximum number of revolutions at most cases does not exceed twenty one. To "move away" a dizziness limit, you can use the reception, which is widely used in your practice dancers and skaters. Before starting to rotate, lock the look at some fixed point right in front of yourself. Turning not to disappear from the point you select, how much it will be possible. When the point fixation point leaves your field of view, turn the head quickly, ahead of the rotation of the body, and as soon as possible again grab the landmark. This technique allows you to rather note the dizziness limit. The action is performed with the aim of giving the edge of the additional moment of inertia. We, as if we accelerate whirlures, giving them speed and stability to rotate.
Ritual action second
Initial position - Lying on the back. Hands stretched along the body and pressing the palm with tightly connected to the floor. It is best to lie on a thick carpet or some other enough soft and warm litter. It is necessary to raise the head, tightly pressing the chin to the sternum. Then raise straight legs vertically up, trying not to tear off from the floor of the pelvis. You can leave the legs even further "on yourself" - until the pelvis starts to break away from the floor. The main thing is not to bend legs in the knees. Then slowly lower the head and legs on the floor. Relax all the muscles and then repeat the action again.
Breath. At the beginning it is necessary to exhale, completely eliminating the lungs from the air. While lifting the head and legs should make a smooth, but very deep and full breath, during lowering - full exhalation. If you are tired and decided to relax a little between the repetitions, try to breathe in the same rhythm as during the movement. The deeper breathing, the higher the effectiveness of the practice.
Ritual action third
Performed immediately after the first two. Initial position - standing on the knees. The knees are located at a pelvic width distance, hips strictly vertically. Brushes hands with palms lying on the back of the thigh muscles under the buttocks. Then you should tilt my head forward, pressing the chin to the chest. Taking the head back-up, protruding the chest and begging the spine back, leaning around the hips, after which we return to its original position with the chin pressed to the sternum. A little rested, if necessary, we repeat everything first. Breath. Requires strict coordinating movements with respiratory rhythm. At the beginning, a deep and complete exhalation should be taken. Babying back, you need to inhale, returning to its original position - exhale.
Ritual action fourth
Initial position - Sitting on the floor with straight legs stretched in front of them, located on the width of the hip. Straightening the spine, put your palms with closed fingers to the floor on the sides of the buttocks. Hand fingers should be directed forward. Lower the head forward by pressing the chin to the chest. Then back the head as far as possible back and up, and then - lift the torso forward to the horizontal position. In the final phase of the thigh and the torso should be in one horizontal plane, and the legs and arms are vertically, like the legs of the table. Having achieved this position, it is necessary to strain all the muscles of the body for a few seconds, and then relax and return to its original position with the chin pressed to the chest. Then - repeat everything first.
Breath. First you need to exhale. Lifting and throwing the head - perform a deep smooth breath. During the tension - to hold the breath, and dropping - to completely exhale. During the rest between the repetitions - to maintain the constant rhythm of breathing.
Ritual action fifth
Initial position - Focus lying flashed. In this case, the body relies on the palm and the pads of the toes. The knees and the basin of the floor do not concern. Hand brushes are oriented strictly ahead with fingers closed together. The distance between the palms is a little wider shoulders. The distance between the feet feet is the same. We start with the fact that you will throw off the head as far as possible back and up. Then go to the position in which the body resembles sharp corner, vertex directed up. At the same time, the movement of the neck is pressed the head chin to the sternum. We try to make the legs remain straight, and the straight arms and torso were in the same plane. Then the body will turn out to be folded in half in the hip joints. After that, we return to the starting position - the stop lying on it - and we begin first.
Breath. Here, the breathing scheme is somewhat unusual (approximate like "paradoxical breathing"). Starting with a complete exhalation in the stop lying on, you do a deep, as far as possible, inhale with the "folding" of the body in half. Returning to the stop lying firing, you make a complete exhalation. Staying B. extreme points To perform a stressed pause, you delay your breath for a few seconds, respectively, after inhalation and after the exhalation.
Ritual action sixth (optional)
This action is intended only for those who decided to stand on the path of spiritual perfection. To maintain the excellent physical form of the first five exercises. Standing right, you make a deep breath, compress an anal sphincter, a bladder sphincter, strain the muscles of the pelvic bottom and the bottom of the front of the abdomen, and then quickly lean, leaning hands about the hips, and exhale intensively through the mouth with the sound "ha-a-x- Xh ", trying to remove from the lungs all the air completely, including the so-called residual. After that, you as far as possible draw the stomach due to the intense raising up the diaphragm and relaxation of the front wall of the abdomen and straighten up. The chin at the same time should be pressed to the suburbs, the hands are lying on the waist. Withstanding the position with the drawn belly as long as possible - so much time, as you have enough breathing, - relax a diaphragm, lift your head and make a deep breath as you can easily. Having haughtily repeat.
The number of repetitions. Usually, to redirect the free energy and "dissolve" the emerging sexual desire, there are enough three repetitions. It should be mastered gradually, starting from three times and adding two times weekly. It is advisable not to perform more than nine repetitions at a time. As a workout, the sixth ritual action is carried out once a day in the form of a series of several repetitions. The practice of this exercise is possible at any time and anywhere, subject to the wrong stomach and intestines, as well as the presence of a bodily signal in the form of a sexual desire. Moreover, a completely mastered sixth ritual effect with ease, it makes extremely complete exhalation quietly, without leaking and not attracting attention. Therefore, the practice of circulation of sexual energy in vitality is performed indeed where and ever, at any time, hardly only attention will turn to the sexual desire manifested itself.

Buddhist stretch

Stretch (Bowlings) is one of the forms of Buddhist practice. These are psycho-physical exercises that combine physical action (full of the earthly bow with the strike of the entire body of the practitioner), reading the mantra (loud or about himself) and various techniques Work with consciousness, first of all, techniques of visualization of teachers, Buddhas, Bodhisattva, Jidamov and defenders, before which is carried out by stretching. The purpose of this practice is to curb your own mind, the purification of the accumulated negative karma and the acquisition of good merit. As in all other practices of Buddhism, the basic value in the execution of stretching has the motivation with which they are executed.

Stretchs are committed before the sacred for a Buddhist with objects (temple, altar, stupa, natural object (mountain), image, etc.), around them or in the process of movement to them (pilgrimage). Stretchs are made both indoors (in front of the home altar or in the temple) and in the open sky. Numerous cases are known when believing Buddhists moving exclusively by consistent stretches, many hundreds of kilometers were held - around the sacred mountain Kailas, during pilgrimage to the places of Buddhist rituals and large prayer meetings.

Stretchs are also an important element of the Buddhist etiquette - each of the students is inclined three times in front of the teacher, before receiving the teachings, fixing this relationship "teacher-student" and his willingness with gratitude, attention and reverence to lists the teacher.

Stretchs come in one of the preliminary practices (Neudro) in many schools of Buddhism. The adoption of the refuge in three jewels is accompanied by the execution of 111 111 stretches.

Expression technique

presents that it stands in front of the refuge tree and what are all living beings cost us. Makes the necessary visualization of teachers, Buddhas, Bodhisattva, defenders and Yidamov and represents an innumerable number of bodies with which he possessed in all his lives, and which will now perform stretches in its current body
reads mantra refuge

Having folded the palm in the form of an unpassed lotus, which is similar to the unreasonable mind, practicing them to make their scalp. Then applies them successively to the following parts of the body:
- to the forehead - at that moment the practitioner repents and clears from 3 negative actions of the body (murder, theft, misuse of sexual behavior) committed in this and all previous lives
- to the throat - at that moment the practitioner repents and clears from all the contaminants, which he received through his speech (from 4 negative actions of speech: a lie, the introduction of a disorder between people, rude speech and void). Let him be cleared of karma from the negative actions of speech, and let I find the speech of the Buddha
- to the heart - at that moment the practitioner repents and clears from all contaminants of karma accumulated from 3 negative actions of the mind: maliciousness, greed (envy) and false views. And I will find a Buddha mind with enlightenment
The practitioner concerns the palms of the Earth, then falls on his knees
The practitioner falls on the ground, touching the surface of the Earth's forehead and pulls his arms in front of him, then raises them above his head (this is done only in some types of stretch)
Practitioner gets up

Buddhism originated in India, and from there began to spread to other countries. At the same time, the traditions changed a little that the local residents it was easier to understand him and practition. Therefore, externally stretch can be very different. Performed mantras may differ.
But the essence is one. In stretches, it is obligatory little attention paid to the external form. The launching work is aimed at managing attention and the formation of pure intent.

There are 2 fundamentally different embodiments:

slip - Usually this option is performed if you have a specially equipped place. This is usually polished board. A person is either clothes gloves, or puts hands on lining from carpet or skidding (if done on Earth). Using them, a person slides his hands forward.
sampling palms from a short stretch to a long stretch and back. There are 2 options:

If you do at slow speed, then the hands are folded in Namaste
If you do on fast speed, then the hands are put and transferred on the width of the shoulders

Stepping

Slip

Option 1. Buddhist temple in India.

Option 2. Nepal.

Option 3. China. Interesting option, It is similar to the complex of Surya Namaskar. Here there is a dog tender up and stretching with hands at the top.

Dedication merit. Upon completion of the full cycle of the practice of stretching, it is necessary to fulfill the dedication of merit for the benefit of all living beings.