Yoga and Suryanamaskar are a way of life, an integrated system of education for the body, mind, and inner spirit. This art of right living was perfected and practiced in India thousands of years ago but, since yoga deals with the universal truth, its teaching is as valid today as they were in ancient times. Yoga is a practical aid, not a religion, and its teaching may be practiced by Buddhists, Jews, Christians, Muslims, Hindus, and atheists alike. Yoga is Union with all. Over the centuries, four different paths have been developed:
- Active Path- Karma Yoga: It is selfless service, the path by which the mind is most quickly purified and its limits transcended. The karma yogi works hard, both physically and mentally.
- Philosophical Path- Jhana Yoga: This philosophical or intellectual approach to spiritual evolution describes the world as an illusion.
- Devotional Path- Bhakti Yoga: It tends to appeal to people who are emotional by nature.
- Scientific Path- Raja Yoga: We, each posses vast mental and psychic resources that lie virtually untapped below the surface of the conscious mind. To release this latent potential, Raja yoga prescribes a psychological approach based on a practical system of concentration and control of the mind.
The eight steps of Raja Yoga: By observing their thoughts scientifically and objectively, the ancient yogis studied the many obstacles to bringing the mind under conscious control. The sage Patanjali compiled his findings in the Raja Yoga sutras, a text that describes the inner workings of the mind, and also provides an eight-step (ashtanga) blueprint for controlling the restless mind and enjoying lasting peace.
| Yamas | Pratyahara |
| Niyamas | Dharana |
| Asanas | Dhyana |
| Pranayama | Samadhi |
Benefits of Yoga
- Asanas provide a gentle stretching that acts to lubricate the joints, muscles, ligaments, tendons, and other parts of the body
- However, asanas help to tone the nervous system, improve circulation, release tension, and increase flexibility.
- It helps to develop the overall physique of the body.
- Yoga particularly broadens mental faculties and enhances spiritual capabilities.
- Asanas make up the third limb, or step in the Raja Yoga system.
- Deep breathing (Pranayama), however, helps to cleanse and nourish the Plexus.
Significantly, Yoga and Suryanamaskar is a life of self-discipline based on the tenets of “simple living and high thinking”.
Suryanamaskar (The Sun Salutation)
Breathing Sequence: Technically, Surya Namaskar is not an Asana, but a series of gentle flowing movements synchronized with the breath. Once you have learned the positions of the sun salutation, it is important to tune them to a rhythmical breathing pattern. Altogether, 6-12 cycles of sun salutation should be done every day.
Suryanamaskar should be done as follows:
- Firstly, standing upright, exhale as you bring the palms together at the chest in the prayer position.
- Inhale and stretch the arms up over the head alongside the ears Arch back from the waist, pushing your hips forwards and stretching the head back.
- Exhaling brings the hands down to the floor on each side of the feet so that the tips of the fingers and toes form a straight line. Tuck your head in towards the knees as far as possible.
- Eventually, inhale as you stretch the right leg back as far as possible, and drop the right knee to the ground (in the next sequence you will stretch the left leg back).
- Perhaps, holding the breath, bring the other leg back and straighten the body into the push-up position.
- Exhale and bend the knees. Place the knees, chest, and forehead on the ground.
- Inhale, slide the hips forwards, and arch the head and chest up into the cobra pose.
- Further, exhale, and without moving your hands or feet, bring the hips up as high as possible into the “V” position.
- Inhale and bring the right foot forward between the hands. Drop the back knee to the ground and look up (Bring the left leg forward in the next sequence)
- Exhale and bring the other leg forward straighten the knees and bring the forehead down and in towards the leg.
- Inhale as you stretch up and arch back, with your head back and your arms up alongside the ears.
- Also, exhale as you return to the starting position, feet together and hands by the sides. Inhale deeply and return to step 1.
Importance of Yoga and Suryanamaskar
Generally, all sessions of yoga asanas begin with the Suryanamaskar or sun salutation. This excellent warming-up exercise consists of a sequence of 12 positions that move the spine in various ways and promote flexibility in the limbs. It is of special benefit to beginners, stiff people, and the elderly, as it helps the body to gain flexibility. It also regulates breathing and focuses the mind.
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