Sun Salutation {s*y<-nmAkir}

- Mayank Shastri

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Dedication I dedicate this book to my venerable father Shree Bhalchandra Harikrishna Shastri Who is my inspiration in everything I do, Who always supported me in every endeavour, Who has always been there for me, And has never doubted my actions, No matter how crazy they might be.

DISCLAIMER The information contained in this booklet is intended to improve your health and overall well-being. They are not substitutes for professional medical advice or treatment. Always consult your doctor before beginning this program to reduce the risk of injury. Use your own discretion when performing these exercises. Explore your own limits and never force or strain yourself beyond it. If you feel uneasy, stop immediately and seek medical attention if necessary. Yoga must always be practiced under the supervision of an experienced instructor initially. The author assumes no responsibility for injuries that may occur as a result of the practice of Sun Salutation poses.

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Sun - Salutation
by Mayank Shastri
B.E. (Mech.)

All Rights Reserved First edition March - 2012

- Published By Mayank B. Shastri Kaustubha, Opp. Maninagar Society, Tithal Cross Road, Valsad 396001. (Guj.) India. Ph. 0091- 2632-252146 , 260-6531479 Fax : 0091-260-2400408 Mo. 0091- 9375824978, 9377007456 E-mail : mayank_shastri@yahoo.com Mo. 0091- 9375824978, 9377007456 e-mail : mayank_shastri@yahoo.com
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 s*y<-nmAkir s*y<-nmAkir yi[gni 12 aisni[ni[ sm*C C[. dr[k aisnn) siY[ s*y<ni algalg m>#ii[n&> ucirN krvimi> aiv[ C[ j[ aisnn[ vF& g&Nkirk bniv[ C[. s*y<nmAkir aipNi vDviai[n) d](nk Fi(m<k (v(Fai[ni[ a[k Big Cti. s*y<-nmAkir a[ p\ic)n (C d& Fm<-Sii[mi> vN<v[l a[k K*bj ad`B&t yiyim, p\iY<ni t[mj BIktni[ (nRyk|m C[. s*y<-nmAkirmi> mCRvni yi[gisni[ t[mj p\iNiyimni[ smvy Yti[ Ci[viY) t[n[ aipNi Sr)r miT[ svi[<_im yiyim minvimi> aiv[ C[. s*y<-nmAkirni 12 aisni[ dr(myin Sr)r a[ki>tr[ aigL t[mj piCLn) trO vi>k& vLt&> Ci[viY) kri[Drjj& mjb*t, lvc)k an[ IAY(tAYipk bn[ C[. s*y<-nmAkirni p\Ry[k aisnn) S$ait a[ki>tr[ Vis a>dr len[> t[mj Vis bCir kiQti> krvimi> aiv[ C[ j[ p\iNiyim-t&y C[. s*y<-nmAkirni ad`B&t aisni[ aipNi s>p*N< Sr)rn[ msij p*ri[ piD) Sr)rni bFij a>gi[ t[mj Aniy&ai[n[ s(k|y bniv) Sr)rn[ mjb*t, s&Q an[ s&Di[L bniv[ C[. s*y<-nmAkir Sr)2 an[ mn pr cmRki(rk asr (npjiv[ C[. s*y<-nmAkirni[ (ny(mt an[ p(tsrni[ ayis siFkn[ Sir)(rk t[mj min(sk airi[y, AviAy an[ t[jIAvti bx[ C[. aim, s*y<-nmAkir Sr)rmi> uRsiC t[mj grmiTi[ liv) (dvsn) S$ait krvi miT[ni[ u_im yiyim C[. (C d& Fm<-Sii[mi> dSi<yi p\miN[ s*y<-nmAkir krnir yIkt t[ni Cjiri[ jmi[mi> d(rW Yt) nY). s*y<-nmAkirni Oiydiai[ iydiai[ : - s*y<-nmAkirY) Visi[rC`vis UDi Yiy C[ t[mj rk\tp(rB\mN s&Fr[ C[. - t[ rkt (vS&IkrN t[mj Sr)rn) a>drni z[r) kcrini[ (nkil zDp) bniv[ C[. - t[ a>t:iv) g\(Yai[n) kiy<xmti t[mj k|)yiS)lti vFir[ C[. - t[ smg\ c[tit>#in[ Si>t kr) t[n[ Qti t[mj airi[y p\din kr[ C[. - t[ Sr)r an[ mnni Yik t[mj aiLsn[ d&r kr) t[mn[ nvJvn bx[ C[. - t[ Sr)r an[ mnn[ uRsiC, tijg) , Uji< t[mj JvnSIkt p\din kr[ C[. - t[ Sir)(rk an[ min(sk simy< , AmrNSIkt t[mj aiRm(vVisn) vZ( kr[[ C[. - t[ Sr)rni bFi si>Fi t[mj Aniy&ai[n[ s(k|y kr) t[mn[[ k&miS t[mj IAY(tAYipkti ap[< C[ an[ tiN d*r kr[ C[. - t[ Sr)rn[ p*N< r)t[ tiN)n[ Sr)rni dr[k Bign[ mjb*t an[ s&Q bniv[ C[. - t[ Sr)r t[mj kri[Drjj&n[ mjb*t, lvc)k, m&liym an[ k&miSdir bniv[ C[. - t[ CiY, pg, G*>TNn) k>Driai[, p)q, kmr t[mj udrni Aniy&ai[n[ tiN)n[ njb*t an[ s&Q bniv[ C[. - udrni Aniy&ai[n[ viriOrt) tiN an[ dbiN mLviY) t[ai[ mjb*t an[ s&Q bn[ C[ an[ picnt>#in) k|)yiS)lti t[mj kiy<xmti vF[ C[. - t[ siYL, (nt>b an[ kmrn) crb) GTiD) t[mn[ mjb*t t[mj s&Di[L bniv[ C[.
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* Sun Salutation * Surya means the Sun and Namaskara means salutation. Thus Surya Namaskara means salutation to the Sun god. The Sun salutation is a set of 12 Yoga poses. A Sun mantra (incantation) is chanted with each pose which enhances the benefit of each pose. The Sun salutation was a part of the daily ritual of our ancients. It is a wonderful regular routine of exercise, prayer and worship described in the ancient Hindu scriptures. The Sun salutation is considered as the best exercise for the human body as it consists of important Yogasanas and Pranayama. The 12 poses of the Sun salutation are ordered so that they alternately stretch the spine backwards and forwards which tones the spinal chord and makes it supple. Each pose is moved into with alternate inhalation and exhalation which is equivalent to performing the Pranayama. The wonderful Yogic poses of the Sun salutation strengthen, tone, massage and stimulate almost every muscle and organ of our body. It has a miraculous influence on our body and the mind. Regular and systematic practice of the Sun salutation confers physical and mental health and fitness on the practitioner. Thus the Sun salutation is a wonderful way to warm up and stretch the whole body and thus it is a great way to start a day. In the Hindu scriptures, it is stated that one who performs the Sun salutation daily does not get poor in ones thousand births. Benefits of Sun Salutation : - The Sun-salutation improves respiration and blood circulation. - It enhances the blood purification and detoxification processes. - It enhances the efficiency and activity of the endocrine glands. - It soothes and tones up the nervous system. - It removes fatigue and rejuvenates the body and mind. - It provides good vitality, energy and enthusiasm to the body and mind. - Improves both physical and mental strength, memory and self-confidence. - It massages and loosens up all the joints and muscles of the body. - It gives a profound stretch to the whole body and tones every part of the body. - It makes the body and the spine strong, flexible, supple and lithe. - It strengthens, stretches and tones the legs, hamstrings, arms, back, waist and stomach muscles. - It tones up the digestive system by alternate stretching and compression of the abdominal organs. - It strengthens and tones the hips, thighs and waist and removes excess fat in those areas.
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- aiK& Sr)r K[>cit&> Ci[viY) t[ GiT)l&>, s&Q an[ s&Di[L bn[ C[ t[mj Cit) (vSiL bn[ C[. - t[ apci[, kb(jyit, p[Tni[ d&:Kivi[ an[ p[Tni g[sn) tkl)Oi[ d*r kr[ C[ tYi picn s&Fir[ C[. - t[ ji[m, sCnSIkt an[ ri[gp\(tkirk SIkt vFir[ C[. - s*y<-nmAkirY) AvAYti, Si>(t, ain>d, aiRm(vVis an[ smti[lpNin) an&B*(t Yiy C[. - t[ uqvi b[svin) Qb an[ CTi s&Fir[ C[ an[ Sr)rn[ cpLti p\din kr[ C[. - t[ siFkn[ airi[y, simy<, kiy<xmti an[ d)Gi<y&Oy bx[ C[. - t[ Rvcin[ nvc[tn ap[< C[ an[ cimD)ni ri[gi[ Yti aTkiv[ C[. - t[ akiL[ viL sO[d Yti> an[ Utrti aTkiv[ C[. - t[ k|i[Fiv[S, o[PBiv, (Fkkir, (Kti, tiN, udis)nti,b[c[n), (c>ti an[ aAvAYti CLvi kr[ C[. - (ny(mt Visi[C`vis siY[ni[ tilb yiyim Sr)r an[ mn b[n[ CLvi kr) siFkn[ Si>(t an[ AvAYti bx[ C[. sivc[t) an[ tk[dir) : s*y<-nmAkir S$aitmi> an&Bv) g&#ni mig<dS<n C[qL j krvi ji[ea[. ji[ t[ yi[uy r)t[ krvimi> n aiv[ ti[ t[ Ci(nkirk pN n)vD) Sk[ C[. s*y<-nmAkirni aeyis miT[ siFk (nri[g) Ci[y a[ aRy>t aivxyk C[. Sir)(rk yi min(sk jyi(Fg\At jyIkta[ aYviti[ SA#i(k|yi kriv) Ci[y t[v) yi ejig\At jyIkta[ an[ kri[Drjj&n) tkl)f Frivt) jyIkta[ yi[uy diktr) tpis bidj s*y<-nmAkir krvi. dyri[g , li[C)n&> Uc&> yi n)c&> dbiN t[mj sirNgi>qn) b)mir)Y) p)Dit) jyIkta[ s*y<-nmAkir krvi ji[ea[ n(C. A#i)ai[a[ mi(skA#iiv drdyin s*y<-nmAkir TiLvi ji[ea[. sgBi<vAYi drdyin s*y<-nmAkir (nQNit yi an&Bv) jyIktni mig<dS<n C[qL j krvi ji[ea[.

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- Full body stretching gives good body shape and broadens the chest. - It improves digestion and relieves constipation, indigestion, stomach ailments and gas troubles. - It increases stamina and immunity. - It boosts the feelings of happiness, well being, balance and selfesteem. - Lends grace and ease of movements to the body. - Bestows health, strength, efficiency and longevity. - It refreshes the skin and prevents skin diseases. - Prevents premature hair graying and falling. - It alleviates anger, hatred, stress, tension, anxiety & depression. - Stretching and rhythmic breathing together relaxes the body and mind completely and makes one feel very peaceful.

Precautions and care : Practice the Sun salutation only after taking guidance from a Yoga teacher. It can be harmful if not done properly. Those with medical conditions, disease, injuries, undergone surgery or spinal problems should consult a Yoga therapist or doctor before commencing the Sun salutation. Patients of hernia and high blood pressure and heart patients should avoid this exercise. Women should avoid the Sun salutation during menstruation. Pregnant women should not practice this after the third month of pregnancy.

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s*y<-nmAkir krvin) r)t{p(t} : - s*y<-nmAkir Kil) p[T[ j krvi ji[ea[. - t[ simiy r)t[ svir[ CLvi niAti pC[li aYvi si>j[ Bi[jn pC[li krvi ji[ea[. - s*y<-nmAkir s*yi[<dy pC[li krvi ji[ea[ Ryirbid s>yi krv) ji[ea[. - Bi[jn pC) 2 Y) 3 klik bid s*y<-nmAkir kr) Skiy. s*y<-nmAkir pC) 1 Y) 2 klik bid aiCir le Skiy. - s*y<-nmAkir p*rti> Cvi-ujisviL), AvrC, Jvj>t&r(Ct, t[mj p\d*PN an[ avri[Fm&kt juyia[ krvi ji[ea[. - smtl jm)n pr S[tr>J, k>bl k[ FibLi[ piYr) t[ni pr s*y<-nmAkir krvi. - s*y<-nmAkirni bFi aisni[ a[k pC) a[k Si>t, aikOi<k an[ tilbw r)t[ aTkyi (vni, at*T r)t[ krvi ji[ea[. - s*y<-nmAkirni k&l 12 aisni[ p]k) 8 aisni[ (B p\kirni C[ jyir[ 4 aisni[ Or)vir krvini Ci[y C[. - s*y<-nmAkirni dr[k aisn dr(myin alg alg s*y< m>#i ucirvini[ Ci[y C[. - s*y<-nmAkirn) p\Ry[k (Clcil Vis siY[ an&b C[. Sr)rn[ tiNt) vKt[ Vis l[vini[ Ci[y C[ an[ vi>ki vLt) vKt[ Vis Ci[Dvini[ Ci[y C[. - s*y<-nmAkir Sr)r pr bLjbr) k[ Ki[T) utivL kyi< vgr krvi ji[ea[. - s*y<-nmAkir dr(myin Visi[rK\jiis Si>t, lybw an[ (ny(mt rC[vi ji[ea[. - s*y<-nmAkir kyi< bid 5 Y) 15 (m(nT s&F) Svisn krv&> aRy>t j$r) C[. Svisn Sr)r an[ mnn[ airim, p\O&I<ltti, p\sti tYi tijg) bx[[ C[. - simiy r)t[ yi[gisni[ s*y<-nmAkir kyi< bid krvimi> aiv[ C[.

- a[k ti>bini[ kLS le t[n[ b[-tZt)yi>S s&F) S& jLY) Br) t[mi> Yi[Di c>dn, p&Op an[ axt um[rvi. - svir[ p*v< (dSi trO aYvi si>j[ pIm (dSi trO mi[ riK) UBi rC[v&>. - ti>bini[ kLSn[ tmiri b[ CiYmi> mAtkn) Uciea[ FirN kr) (nn(l(Kt m>#ii[cirN vD[ ~) s*y<niriyNn[ kLSni jL vD[ a>j(l aipv). Ryirbid s*y<nmAkir krvi. ii y[y: sdi s(vtZm>Dlmyvt)< niriyN: sr(sjisn s>(n(vOT: i k[y&rvin` mkrk&>Dlvin` (kr)T) Ci(r (Crymyvp&: FZt: S>Kck|: ii ii ) s*y<iy nm: yin> smp<yi(m ii BiviY< : Bgvin (vON&-Av$p, s*y<-mDL myvt)<, d[d)ymin, pisnFir), kmL pr (brijmin, s&vN< miLi, k>kN, k&>DL an[ m&gT FirN krnir tYi sO[d S>K, ck| an[ gdiFir) a[vi Bgvin s*y< niriyNn&> am[ yin Fr)a[ C)a[.

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Sun Salutation Procedure : - The Sun salutation must be performed only on an empty stomach. - It is generally practiced in the morning before breakfast or in the evening before meals. - It must be performed before the Sunrise before performing the Sandhya ritual. - Leave a gap of at least 2 to 3 hours after eating and before performing the Sun salutation. You can eat after 1-2 hours after practising the Sun salutation. - It must be performed preferably in an open, clean and hygienic place which is free from pollution, noise and disturbances. - Spread a thick rug, soft mattress, carpet or folded blanket on the flat ground/floor for practicing the Sun salutation. - All the 12 poses of the Sun salutation should be performed in a single, graceful flow. - There are totally 8 different poses in the sequence of 12 poses. Some poses are repeated twice in the same cycle of Sun salutation. - A specific Sun incantation (mantra) is pronounced during each Sun salutation pose. - Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. - Perform the Sun salutation slowly without competitive spirit. Do it within limits without exerting too much or panting and gasping. - Practice the Corpse pose (Shavasana) for 5-15 minutes at the end to relax your body and mind. - Practice of Yoga postures (asana) generally follows a Sun salutation. - Take a copper pot, fill two-thirds of the pot with pure water and add some sandalwood pasted flowers and few rice grains in it. - Stand facing to east at dawn or west at dusk. - Hold the pot in both your hands at your head level, recite the following verse and offer the water as a libation to the Sun god, thereafter perform the Sun salutation, Aum ! DheyaH sadaa savitru-mandal-madhyavartee NaaraayanaH sarsijaasana sannivistaH, Keyurvaan makarkundalvaan kireetee haari Hiranyamaya-vapuH dhritaH sankha-chakraH Purport: We meditate on Naaraayana-the Supreme god in the center of the solar system. Who is seated upon a lotus flower assuming the lotus pose. He is adorned with beautiful golden bracelets, amulets, earrings, necklace and a crown. He has the golden effulgence and holding a white conch and disc weapon in His lotus hands.
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a>g(vyis 1 : tiDisn

pw(t : - bgn[ pgn) pin), a>g*qi an[ G*>TN a[kb)jin[ aDk[li> riK) (AYr an[ T+ir UBi rCi[. - G*>TNn) Qi>kN)ai[n[ uprn) trO K[Mc) G*TNn[ t>g kri[ t[mj siYLni Aniy&ai[n[ pN uprn) trO K[Mc)n[ t>g kri[. - m[r&d>D{p)q} t[mj bgn[ CiY s)Fi an[ T+ir riK) CY[L)ai[n[ siYL siY[ sC[j dbivi[. - tmiri b[ CiY, grdn an[ Sr)rn[ tiN)n[ T+ir riKi[. - pg, kmr an[ grdn a[k s)F) l)T)mi> t[mj Cit) bCir an[ p[T a>drn) trO K[Mc[l&> riKi[. - Sr)rn&> bF&> vjn bgn[ pg pr a[ksrK&> vC[>cia[l&> riKi[. - sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN rC[vi ji[ea[. - #iN vKt (nn(l(Kt giy#i) m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii B*B&<v: Av: tRs(vt&v<r[^y> Bgi[<d[vAy F)m(C (Fyi[ yi[n: p\ ci[dyit\ ii p\ci[

BiviY< : d&:KniSk prmiRmi Av$p s(vtZd[vni vrN)y svi[<RkZOT t[jn&> am[ yin Fr)a[ C)a[. t[ prm t[jAv) prmiRmi amir) b&In[ sRkm<mi> p\[(rt kri[ , amn[ t[jAv) bnivi[.

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Position 1 : Mountain Pose

Steps : - Stand erect on your Yoga-mat with both the feet touching each other from the heel to big toe. - Pulling the kneecaps up tighten the knees. Also pull up and tighten the thigh muscles. - Keep the back straight and the arms pressed slightly against the sides of your thighs with palms facing inward. - Stretch your hands, neck and all other parts of the body. - Your legs, waist and neck all should be in a straight line. - Pull your chest out and stomach in. - Your weight should be spread evenly on both the feet. - Gaze in front and maintain your balance while breathing deeply and slowly. - Steadily holding this pose recite the below mentioned Gayatri mantra (incantation) thrice. Aum ! Bhoor-bhuvaH svaH tat-savitur-varenyam bhargo-devasya dheemahi dhiyo yonaH prachodayaat Aum. Purport : Aum ! We become aware of the three planes in us and meditate on the Sun god. May almighty Sun god illuminate our intellect and inspire us towards the righteous path.
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a>g(vyis 2 : p\ Nimisn p\Nimisn

pw(t : - tiDisn IAY(tmi>Y) Vis l[ti tmiri b[ CiY uprn) trO Cit)n) mymi> liv) nmAkir m&Wimi> a[kb)ji siY[ ji[D) di[. - b[ CiYni a>g*qi Cit)ni my Bign[ aDkiv[li riKi[. - T+ir UBi rC) Cit) bCir an[ p[T Sky a[Tl&> a>drn) trO K[Mc[l&> riKi[. - mAtk , kmr an[ grdn s(Ct aiK&> Sr)r a[k s)F) l)T)mi> riKi[. - sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN rC[vi ji[ea[. - pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii i (m#iiy nm: ii

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Position 2 : Prayer Pose

Steps : - From the Mountain pose inhale, fold your hands and join both the palms in prayer pose in the center of the chest. - Both the thumbs should touch the chest. - Stand erect expand your chest and pull the belly in as far as possible. - The head, neck and body should remain in a straight line. - Look straight ahead. Maintain your balance while breathing deeply and slowly. - Steadily holding this pose recite the below mentioned Sun incantation five to ten times. Aum ! Hraam Mitraaya namaH

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a>g(vyis 3 : CAtAt-u_iinisn

pw(t : - p\Nimisn IAY(tmi>Y) Vis l[ti> tmiri b[ CiY uprn) trO p*N<pN[ l>bivi[. tmiri bgn[ biC& bgn[ kinn[ aDk[li an[ CY[L) sim[n) trO riKi[. - Ryirbid Vis Ci[Di[ an[ Vis l[ti F)r[Y) Sr)rn[ kmrmi>Y) Sky a[Tl&> piCLn) trO z&kivi[. - tmiri b[ CiY piCLn) trO p*N<pN[ l>biv[li riK) pg jm)n siY[ mkkmpN[ dbiv[li riKi[. - tmiri Sr)rn[ piCLn) trO tiN[l&> riK) _(OT aikiS trO IAYr riKi[. - (ny(mt an[ siFirN Visi[rK\jiis jiLv) riK) pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii ) rvy[ nm: ii

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Position 3 : Raised Arm Pose

Steps : - From the Prayer pose inhale and raise your arms upwards with your arms touching your ears and palms facing forward. - Then exhale and while inhaling gently bend backwards as far as possible. - Stretch your arms fully with the feet firmly pressed on the ground. - Stretch the whole body backwards and gaze at the sky. - Breathing normally hold this pose and recite the below mentioned Sun incantation five to ten times.

Aum ! Hreem Ravaye namaH

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a>g(vyis 4 : u_iinisn

pw(t : - CAt-u_iinisn IAY(tmi>Y) Vis Ci[Di[ an[ G*>TN vi?yi (vni kmrmi>Y) aigL vi>ki vLi[. vi>ki vLt) vKt[ b[ CiY p*N<pN[ l>biv[li riKi[. - p)q spiT an[ s)F) rC[v) ji[ea[. pg G*>TNmi>Y) t[mj CiY ki[N)mi>Y) vLvi ji[ea[ n(C. - tmiri bgn[ CiYni p>ji jm)n pr pgni p>jin) bij&mi> T[kv) mAtk G*>TNn[ aDkivi[. - tmiri bgn[ CiY t[mj pgn) ai>gL)ai[ sim[n) trO tiN)n[ s)F) riKi[. - CiY t[mj G*>TN Q)li pDvi d[vi n(C. G*>TNn) Qi>kN) uprn) trO K[Mc[l) riKi[. - _(OTn[ G*>TN trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[. - pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii * s*yi<y nm: ii

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Position 4 : Standing Head to Knees Pose

Steps : - From the Raised arm pose exhale and bend forward from the waist keeping your arms extended throughout the movement. - Keep your back straight and flat. The legs should not bend at the knees and the arms at the elbows. - Rest both your palms on the ground beside respective feet and touch your forehead to the knees. - Keep the fingers and toes of both the hands stretched and pointing forward. - Keep your legs and arms straight and stretched, pull the kneecaps up. - Breathe normally and hold this posture while gazing at your knees. - Steadily holding this pose recite the below mentioned Sun incantation five to ten times. Aum ! Hroom Suryaaya namaH

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a>g(vyis 5 : aVcilnisn aV-s>cilnisn

pw(t : - u_iinisn IAY(tmi>Y) Vis li[ an[ tmiri[ jmNi[ pg piCLn) trO Sr)rY) d*r li[. - jmNi pgn) ai>gL)ai[, a>g*qi[ an[ G*>TN jm)nn[ aDkvi ji[ea[. - Dibi[ pg G*>TNmi>Y) viL[li[ riK) udr p\d[Sn[ jmN) siYL siY[ dbiv[li[ riKi[. - tmiri b[ CiY an[ pg jm)n siY[ mkkmpN[ dbiv[li riKi[. Dibi pgni[ p>ji[ b[ CiYni p>ji vc[ rC[vi[ ji[ea[. - Vis li[, p)qn[ kmin aikir[ viLi[, Cit)n[ aigLn) trO tiN)n[ KBi piCLn) trO K[>c[li riKi[. - mAtkn[ Sky a[Tl&> piCLn) trO z&kiv) _(OT aikiS trO IAYr riKi[. - AviBi(vk Visi[rK\jiis cil& riK) pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii ] Binv[ nm: ii

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Position 5 : Equestrian Pose

Steps : - From the Hand to foot pose inhale and take the right leg back, away from your body. - Let the knee and toes of the right leg touch the ground. - Keep the left leg folded at the knee. Press the abdomen against the left thigh. - Press the hands and feet firmly on the ground, with the left foot between both the palms. - Inhale and arch your back, stretch the chest forward and push the shoulders backwards. - Raise your head as high as possible and gaze at the sky. - Breathe normally and hold this posture while chanting the below mentioned Sun incantation five to ten times. Aum ! Hraim Bhanave namaH

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a>g(vyis 6 : aFi[m& mK & -Vinisn

pw(t : - aV-s>cilnisn IAY(tmi>Y) Vis Ci[Di[ an[ tmiri[ Dibi[ pg piCLn) trO le jmNi pgn) ji[D[ riKi[. - tmiri b[ pgni p>ji t[mj pg a[kb)ji siY[ p*N<pN[ ji[D[li riKi[. - tmiri b[ pgni p>ji an[ CY[L)ai[ pr tmiri Sr)rn[ T[kvi[. Sr)rn&> bF&> vjn bgn[ pg an[ CY[L)ai[ pr a[ksrK&> vC[>cia[l&> riKi[. - CiY t[mj G*>TN Q)li pDvi d[vi n(C. G*>TNn) Qi>kN) uprn) trO K[Mc[l) riKi[. pgn) (pD)mi>Y) b[ pgni p>ji tiN[li riK) jm)n pr spiTpN[ riKi[. - b[ pgni p>ji an[ CY[L)ai[ mkkmpN[ jm)n srsi riK) Vis Ci[Di[ an[ p&rCiIAY{kri[Dn[ C[D[ aiv[l&> CiDk&>} tYi (nt>b p\d[S uprn) trO li[. - tmiri mAtkn[ b[ biC&ai[n) vc[ riKi[ k[ j[Y) mAtk, p)q, kmr an[ CiYn) ki[N)ai[ smr[K rC[. - CLv[Y) tmiri mAtk an[ FDn[ b[ biC&ai[n) vc[Y) pg trO nmiv) mAtkn[ jm)n pr T[kvi[. - tmiri b[ CiY tYi pg s)Fi an[ Tir riK) pgn) pin)ai[n[ mkkmpN[ jm)n siY[ dbiv[l) riKi[. - _(OTn[ pg trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[. - pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii i] Kgiy nm: ii

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Position 6 : Downward Facing Dog Pose

Steps : - From the Equestrian pose exhale and bring your left foot together with the right. - Keep both the feet close together so that both the legs touch each other entirely. - Resting both the palms and feet on the ground, support and distribute your weight equally on both the hands and feet. - Straighten your hands and knees and stretch the calves to keep your heels on the floor completely. - Slowly, while keeping palms and feet on the floor breathe out and push your hips and tailbone up towards the ceiling. - Bring your head between the arms so that your head, waist, back and elbows are in a line. - Gently drop your head and torso down through the arms towards the feet and then touch the top of your head to the floor. - Keep your arms and legs straight. Press your feet firmly against the floor. - Breathe normally and hold this posture while gazing at your feet. - Steadily holding this pose recite the below mentioned Sun incantation five to ten times. Aum ! Hraum Khagaaya namaH

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a>g(vyis 7 : ct&r>g- d>Disn

pw(t : - aFi[m&K Vinisn IAY(tmi>Y) Vis Ci[Di[ an[ tmiri b[ CiY ki[N)mi>Y) viL) tmiri Sr)rn[ jm)n trO n)c[ livi[. - b[ CY[L)ai[n[ jm)n pr t[mj Cit)n[ aDk[l) riK) tmir&> nik, Cit) an[ b[ G*>TN jm)nn[ aDkivi[. - tmiri udr t[mj (nt>bn[ jm)nY) upr Ct trO li[. b[ ki[N)ai[n[ tmiri Sr)rn) nJk riKi[. - tmi@> nik, Cit), CY[L)ai[,b[ G*>TN an[ pgn) ai>gL)ai[ jm)nn[ aDk[li> an[ bik)n&> Sr)r jm)nY) alg rC[v&> ji[ea[. - aim ai aisnmi> tmiri Sr)rni aiq a>gi[ jm)nn[ aDk[li rC[ C[. - _(OTn[ jm)n trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[. - pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii : p*ON[ nm: ii

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Position 7 : Four-Limbed Staff Pose

Steps : - From the Downward facing dog pose exhale and bend both the hands in the elbows to bring your body down towards the floor. - Keeping both the palms close to the chest touch your nose, chest and knees to the ground. - Pull your stomach in and hips upwards. Keep the elbows close to your body. - Your nose, chest, palms, knees and toes should touch the floor and the rest of the body should not touch the floor. - In this pose eight parts of your body rest on the ground. - Breathe normally and hold this posture while gazing at the floor. - Steadily holding this pose recite the below mentioned Sun incantation five to ten times. Aum ! Hrah Pushne namaH

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a>g(vyis 8 : B&j>gisn gisn

pw(t : - ct&r>g d>Disn IAY(tmi>Y) Vis li[[, tmiri siYL n)c[ jm)n srsi livi[ ,tmiri b[ CiY ki[N)mi>Y) s)Fi kri[ an[ mAtkn[ piCLn) trO le p)qn[ kmin aikir[ piCLn) trO viLi[. - tmiri b[ CiY p*N<pN[ s)Fi kri[, KBi piCLn) trO K[>c[li riKi[ an[ kmrn[ jm)n siY[ dbiv[l) riK) grdn t[mj kri[Drjj&n[ Sky a[Tli> piCLn) trO nmivi[. - tmiri b[ pg, G*>TN t[mj pgni p>jiai[n[ a[kb)ji siY[ p*N<pN[ ji[D[li riKi[. - pgn) ai>gL)ai[ s)F) an[ Tir riKi[. - _(OTn[ aikiS trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[. - pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii i (CrygBi<y nm: ii

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Position 8 : Cobra Pose

Steps : - From the Four limbed staff pose inhale and slowly lower your thighs to the floor, straighten your elbows, raise the head and bend the spine backward as far as possible. - Straighten your arms, stretch the shoulders upwards, press the waist downwards and bend the spine and neck to the maximum. - Keep the heels, legs and knees together. Keep the toes erect. - Breathe normally and hold this posture while gazing at the sky. - Steadily holding this pose recite the below mentioned Sun incantation five to ten times. Aum ! Hraam Hiranyagarbhaaya namaH

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a>g(vyis 9 : aFi[m& mK & - Vinisn

pw(t : - B&j>gisn IAY(tmi>Y) Vis li[ an[ tmiri (nt>bn[ jm)nY) upr uqiv) li[. - tmiri b[ pgni p>ji an[ CY[L)ai[ pr tmiri Sr)rn[ T[kvi[. Sr)rn&> bF&> vjn bgn[ pg an[ CY[L)ai[ pr a[ksrK&> vC[>cia[l&> riKi[. tmiri b[ pgni p>ji t[mj pg a[kb)ji siY[ p*N<pN[ ji[D[li riKi[. - CiY t[mj G*>TN Q)li pDvi d[vi n(C. G*>TNn) Qi>kN) uprn) trO K[Mc[l) riKi[. pgn) (pD)mi>Y) b[ pgni p>ji tiN[li riK) jm)n pr spiTpN[ riKi[. - tmiri mAtkn[ b[ biC&ai[n) vc[ riKi[ k[ j[Y) mAtk, p)q, kmr an[ CiYn) ki[N)ai[ smr[K rC[. - CLv[Y) tmiri mAtk an[ FDn[ b[ biC&ai[n) vc[Y) n)c[n) trO nmiv) mAtkn[ jm)n pr T[kvi[. - tmiri b[ CiY tYi pg s)Fi an[ Tir riK) pgn) pin)ai[n[ mkkmpN[ jm)n siY[ dbiv[l) riKi[. - _(OTn[ pg trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[. - pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii ) mr)cy[ nm: ii

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Position 9 : Downward Facing Dog Pose

Steps : - From the Cobra pose inhale and lift your body from the hips. - Support and distribute your weight equally on both the hands and feet. Keep your legs joined together. - Straighten your knees and stretch the calves to place your heels on the floor completely. - Bring your head between the arms so that your head, waist, back and elbows are in a line. - Gently drop your head and torso down through the arms towards the feet and then touch the top of your head to the floor. - Keep your arms and legs straight. Press your feet firmly against the floor. - Breathe normally and hold this posture while gazing at your feet. - Steadily holding this pose recite the below mentioned Sun incantation five to ten times. Aum ! Hreem Mareechaye namaH

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a>g(vyis 10 : aVcilnisn aV-s>cilnisn

pw(t : - aFi[m&K Vinisn IAY(tmi>Y) Vis li[ an[ tmiri[ Dibi[ pg piCLn) trO Sr)rY) d*r li[. - Dibi pgn) ai>gL)ai[, a>g*qi[ an[ G*>TN jm)nn[ aDkvi ji[ea[. - jmNi[ pg G*>TNmi>Y) viL[li[ riK) udr p\d[Sn[ jmN) siYL siY[ dbiv[li[ riKi[. - tmiri b[ CiY an[ pg jm)n siY[ mkkmpN[ dbiv[li riKi[. jmNi pgni[ p>ji[ b[ CiYni p>ji vc[ rC[vi[ ji[ea[. - Vis li[, p)qn[ kmin aikir[ viLi[, Cit)n[ aigLn) trO tiN)n[ KBi piCLn) trO K[>c[li riKi[. - mAtkn[ Sky a[Tl&> piCLn) trO z&kiv) _(OT aikiS trO IAYr riKi[. - AviBi(vk Visi[rK\jiis cil& riK) pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii * ai(dRyiy ai(dRyiy nm: ii

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Position 10 : Equestrian Pose

Steps : - From the Downward facing dog pose inhale and take your left leg back, away from your body. - Let the knee and toes of the left leg touch the ground. - Keep the right leg folded. Press your abdomen and belly against the right thigh. - Press the hands and feet firmly on the ground with the right foot between both the hands. - Arch your back, stretch the chest forward and push the shoulders backwards. - Inhale and raise your head as high as possible and gaze upwards. - Breathe normally and hold this posture while chanting the below mentioned Sun incantation five to ten times. Aum ! Hroom Aadityaaya namaH

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a>g(vyis 11 : u_iinisn

pw(t : - aV-s>cilnisn IAY(tmi>Y) Vis Ci[Di[ an[ tmiri[ Dibi[ pg aigLn) trO le t[n[ jmNi pg siY[ aDkiv)n[ riKi[. - kmrmi>Y) vi>ki vL)n[ tmir) b[ CY[L)ai[n[ b[ pgni p>jin) nJk p>jin[ aDkiv)n[ riKi[. - p)q spiT an[ s)F) rC[v) ji[ea[. pg G*>TNmi>Y) t[mj CiY ki[N)mi>Y) vLvi ji[ea[ n(C. - tmiri bgn[ CiYni p>ji jm)n pr mkkmpN[ dbiv[li riK) mAtk G*>TNn[ aDkivi[. - tmiri bgn[ CiY t[mj pgn) ai>gL)ai[n[ sim[n) trO tiN)n[ p*N<pN[ l>biv[l) riKi[. - CiY t[mj G*>TN Q)li pDvi d[vi n(C. G*>TNn) Qi>kN) uprn) trO K[Mc[l) riKi[. - _(OTn[ G*>TN trO IAYr riK) AviBi(vkpN[ Visi[rK\jiis li[. - pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii ] s(v#i[ nm: ii

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Position 11 : Standing Head to Knees Pose

Steps : - From the Equestrian pose exhale and bring the left foot forward next to your right foot. - Bend from the waist and bring both your palms next to respective feet. - Keep your back straight and flat, arms and legs should not bend at the joints. - Press your palms firmly on the ground and touch your forehead to the knees. - Keep the fingers and toes of both the hands stretched and pointing forward. - Keep your legs and arms straight and stretched, pull the kneecaps up. - Breathe normally and hold this posture while gazing at your knees. - Steadily holding this pose recite the below mentioned Sun incantation five to ten times. Aum ! Hraim Savitre namaH

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a>g(vyis 12 : CAtAt-u_iinisn

pw(t : - u_iinisn IAY(tmi>Y) Vis l[ti> tmiri b[ CiY p*N<pN[ l>biv[li riK) CLv[Y) kmrmi>Y) s)Fi Ye Tir uBi rC[i. - tmiri bgn[ biC& bgn[ kinn[ aDk[li an[ CY[L) sim[n) trO riK) s)Fi uBi rCi[. b[ pg a[kb)jin[ p*N<pN[ aDkiv)n[ riKvi. - Ryirbid Vis Ci[Di[ an[ Vis l[ti F)r[Y) Sr)rn[ kmrmi>Y) Sky a[Tl&> piCLn) trO z&kivi[. - tmiri b[ CiY piCLn) trO p*N<pN[ l>biv[li riK) pg jm)n siY[ mkkmpN[ dbiv[li riKi[. - tmiri Sr)rn[ piCLn) trO tiN[l&> riK) _(OT aikiS trO IAYr riKi[. - (ny(mt an[ siFirN Visi[rK\jiis jiLv) riK) pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii i] aki<y nm: ii

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Position 12 : Raised Arm Pose

Steps : - From the Standing head to knees pose inhale and rise slowly while keeping the arms extended. - Stand erect with your arms stretched upwards, palms facing forward and both the feet touching each other from the heel to the big toe. - Then exhale and while inhaling gently bend backwards as far as possible. - Stretch your arms fully with the feet pressed firmly on the ground. - Stretch the whole body backwards and gaze at the sky. - Breathing normally hold this pose and recite the below mentioned Sun incantation five to ten times. Aum ! Hraum Arkaaya namaH

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a>g(vyis 13: p\ Nimisn p\Nimisn

pw(t : - CAt-u_iinisn IAY(tmi>Y) Vis li[ an[ tmiri Sr)rn[ k[Dmi>Y) s)F&> kr) Tir UBi rCi[. tmiri b[ CiY uprn) trO l>biv[li riKi[. - Ryirbid Vis Ci[Di[ an[ CLv[Y) tmiri CiY Sr)rn) b[ bij& pr n)c[ liv) Tir UBi rCi[. - Vis l[ti tmiri b[ CiY uprn) trO Cit)n) mymi> liv) nmAkir m&Wimi> a[kb)ji siY[ ji[D) di[. - b[ CiYni a>g*qi Cit)ni my Bign[ aDkiv[li riKi[. - T+ir UBi rC) Cit) bCir an[ p[T Sky a[Tl&> a>drn) trO K[Mc[l&> riKi[. - mAtk , kmr an[ grdn s(Ct aiK&> Sr)r a[k s)F) l)T)mi> riKi[. - sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN rC[vi ji[ea[. - pi>c Y) dS vKt (nn(l(Kt s*y< m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii : BiAkriy nm: ii

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Position 13 : Prayer Pose

Steps : - From the Raised arm pose inhale and come back up into standing position with your hands extended over your head. - Breathing out, slowly bring the arms down to the sides and stand erect. - Inhaling fold your hands and join both the palms in prayer pose in the center of the chest. - Both the thumbs should touch the chest. - Stand erect expand your chest and pull the belly in as far as possible. - The head, neck and body should remain in a straight line. - Look straight ahead and maintain your balance while breathing deeply and slowly. - Steadily holding this pose recite the below mentioned Sun incantation five to ten times. Aum ! Hrah Bhaaskaraaya namaH

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a>g(vyis 14 : tiDisn

pw(t : - p\Nimisnmi>Y) Vis Ci[Di[ an[ CLv[Y) tmiri CiY Sr)rn) b[ bij& pr n)c[ liv) Tir UBi rCi[. - bgn[ pgn) pin), a>g*qi an[ G*>TN a[kb)jin[ aDk[li> riK) (AYr UBi rCi[. - G*>TNn) Qi>kN)ai[n[ uprn) trO K[Mc) G*TNn[ t>g kri[ t[mj siYLni Aniy&ai[n[ pN uprn) trO K[Mc)n[ t>g kri[. - m[r&d>D{p)q} t[mj bgn[ CiY s)Fi an[ T+ir riK) CY[L)ai[n[ siYL siY[ sC[j dbivi[. - tmiri b[ CiY, grdn an[ Sr)rn[ tiN)n[ T+ir riKi[. - pg, kmr an[ grdn a[k s)F) l)T)mi> t[mj Cit) bCir an[ p[T a>drn) trO K[Mc[l&> riKi[. - Sr)rn&> bF&> vjn bgn[ pg pr a[ksrK&> vC[>cia[l&> riKi[. - sim[n) trO IAYr _(OT riK) s>t&ln jiLv) riKi[. Visi[rK\jiis (ny(mt an[ siFirN rC[vi ji[ea[. - #iN vKt (nn(l(Kt giy#i) m>#in&> ucirN krti> ai aisnmi> IAYr rCi[[.

ii B*B&<v: Av: tRs(vt&v<r[^y> Bgi[ ci[dyit\ ii Bgi[<d[vAy F)m(C (Fyi[ yi[n: p\ p\ci[
BiviY< : d&:KniSk prmiRmi Av$p s(vtZd[vni vrN)y svi[<RkZOT t[jn&> am[ yin Fr)a[ C)a[. t[ prm t[jAv) prmiRmi amir) b&In[ sRkm<mi> p\[(rt kri[ , amn[ t[jAv) bnivi[.
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Position 14 : Mountain Pose

Steps : - From the Prayer pose exhale and bring your hands down beside the thighs. - Stand erect with both the feet touching each other from the heel to big toe. - Pulling the kneecaps up tighten the knees. Also pull up and tighten the thigh muscles. - Keep the back straight and the arms pressed slightly against the sides of your thighs with palms facing inward. - Stretch your hands, neck and all other parts of the body. - Your legs, waist and neck all should be in a straight line. - Pull your chest out and stomach in. - Your weight should be spread evenly on both the feet. - Gaze in front and maintain your balance while breathing deeply and slowly. - Recite the below mentioned Gayatri mantra thrice. Aum ! Bhoor-bhuvaH svaH tat-savitur-varenyam bhargo-devasya dheemahi dhiyo yonaH prachodayaat Aum. Purport : Aum ! We become aware of the three planes in us and meditate on the Sun god. May almighty Sun god illuminate our intellect and inspire us towards the righteous path.
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- upri[kt 14 aisni[ krviY) a[k s*y<-nmAkir p*ri[ Ya[li[ kC[viy. - ai r)t[[ aipN) xmti p\miN[ an[k vir s*y<-nmAkir kr) Skiy pr>t& a(tr[k krvi[ ji[ea[ n(C. - 25 s*y<-nmAkirni j*Yn[ a[k aivZ(_i kC[vimi> aiv[ C[. - a>t[ b[ CiY ji[D) (nn(l(Kt s*y< m>#ii[ vD[ Bgvin ~) s*y<-niriyNn[ v>dn krvi. ii jpik&s&m s>kiS kiyp[y> mCiw&(tm` i tmi[(r sv<pipn> p\Nti[IAm (dvikrm` ii1ii BiviY< : jpi-p&Op smin d[d)ymin, Bgvin kiypni p&#i, aXin$p) a>Fkirni[ niS krnir, sv< pipniSk a[vi Bgvin (dvikr s*y<n[ am[ p\Nim kr)a[ C)a[. ii ai(dRyAy nmAkirn` y[ k&v<(t (dn[ (dn[ aiy&: p\Xi blm` v)y<m` t[jAt[Sin` c jiyt[ ii2ii BiviY< : drri[j (ny(mtpN[ t[mj p(tsr s*y<-nmAkir krnir yIkt t>d&rAt, d)Gi<y&P), mjb*t, p\Xiv>t, bLvin, uRsiC) an[ t[jAv) bn[ C[. ii nmi[ Fm<(vFiniy nmAt[ kZtsi(xN[ i nm: p\Ryxd[viy BiAkriy nmi[ nm: ii3ii BiviY< : Fm< (si>ti[ {tRvi[}ni Xiti{AYipk}, sv< km<ni six), p\RyxdS)< an[ s&vN< smin t[jAv) a[vi s*y<d[v n[ amiri nmAkir C[. ii an[n s*y<nmAkiriy[n km<Ni Bgvin` ~) s(vtZs*y<niriyN: p\)ytim` n mm ii4ii BiviY< : ai r)t[ miri Yk) kria[li s*y<nmAkirY) Bgvin ~) s(vti-s*y<niriyN p\s Yiai[ an[[ miri p\(t kZpiv>t Yiai[. - (nn(l(Kt m>#i vD[ Yi[D&> piN) p)v&>. akilmZRy&CrN> sv<yi(F(vniSnm` i s*y<pidi[dk> t)Y jqr[ FiryiyCm` ii BiviY< : akiL mZRy& (nvirk t[mj bFij yi(Fai[ni[ niS krnir ~) s*y<niriyN Bgvinni crNimZtn[ C&> miri jqr{udr}mi> FirN kr&> C&>. - aiKr[ 5 Y) 10 (m(nT Svisn krv&>.

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- These 14 poses are one round of the Sun salutation. - Then repeat the full round once more. This can be repeated as many times as desired according to your capacity, but don't overexert yourself. - Such 25 rounds of the Sun salutations are called one Avritti(repetition). - Chanting the following verses bow down before Lord Sun. Aum ! Japaakusum samkaasha kaashyapeyam mahaadutim, Tamorim sarva-paapaghnam pranatoshmi divaakaram__(1) Purport : We bow down to the son of Kaashyap, glorious Sun god Who has the appearance of Japa (china rose) flower. We salute You O Lord ! You are the destroyer of the darkness of ignorance and annihilator of all our sins. Aum ! Aadityasya namaskaaram ye kurvanti dine dine AayuH prajnaa balam veeryam tejasteshaan cha jaayate.__(2) Purport : Those who perform the Sun salutation regularly attain healthy long life, intelligence, knowledge, vigour, strength and splendour. Aum ! Dharma-vidhaanaaya Namaste krit-saakshine, NamaH pratyakhsa-devaaya bhaaskaraaya namo namaH.__(3) Purport : We bow down before Lord Sun Who knows (establishes) principles and rules; Who is the witness of all our actions; Who is visible to our naked eyes and Who is as bright as gold. Anena soorya-namaskaaraakhyen karmanaa bhagvaan shree Savitru-sooryanaaraayanaH preeyataam na mama.__(4) Purport : In this manner I conclude my Sun salutation as per my knowledge and capacity. May almighty Lord Sun shower his love and blessings upon me. - Sip some water while chanting the following verse, Aum ! Akaala-mrityu-haranam sarva-vyadhi-vinaashanam, Soorya-paad-udodakam tirtham jathare dhaarayaami-aham. Purport : I intake this holy water which is the foot-nectar of the Sun god; which expels my untimely death and which is the remover of all my diseases and ailments. - Finally rest in the Corpse pose for 5-10 minutes.

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Svisn :

pw(t : - kqN an[ smtl jm)n ps>d kri[. - tmiri Sr)rn) l>bien) S[tr>J aYvi kimLi[ jm)n pr piYri[. - tmiri Sr)rn[ p*r[p*@> l>biv) n[ jm)n pr s*e jiai[. b[ CiY tmiri (nt>bY) Yi[Di d*r jm)n srsi riKi[. - b[ CiYn) ai>gL)ai[ sC[j viL[l) t[mj CY[L)ai[ c_i) riKv). - tmiri b[ pg vc[ 1 Y) 1.5 O*T a>tr riKi[ an[ pgni p>ji b[ bij& pr nmiv) di[. - tmir&> mAtk piYrNi pr T[kvi[. - tmir) ai>Ki[ F)m[Y) b>F kri[. ai>Kni Di[Li Si>t an[ (nIOk|y rC[vi ji[ea[. - tmir&> miM[ b>F riK) jDb&> sC[j Ki[l) tmiri di>t a[kb)jiY) Yi[Di d*r riKi[. - ai>K an[ cC[riY) S$ kr) pgni a>g*qi s&F) Sr)rn[ Q)l&> Ci[D) di[. - p\Si>t an[ giQ t>WivAYi p[di Yvi di[. - nik vD[ AviBi(vk Visi[rK\jiis cil& riK) ai IAY(tmi> airim kri[. - Sr)r Si>t Yti> Visi[rK\jiis m>d YS[, mn IAYr YS[ an[ (vciri[ pN n(Cvt\ Ye jS[. - p*N< p\Si>t avAYimi>> EIWyXin l&t Yiy C[ an[ mn (n(v<cir bn[ C[. - mZt Sr)rn) miOk Si>tpN[ s*e rCi[. - s>p*N< tijg) p\it n Yiy Ryi> s&F) mn an[ Sr)rn) ai (nm<L an[ ax&F avAYimi> airim kri[. - ai aisnni ni[ ki[e (nFi<r)t smy nY), t[ Yi[D) (m(nTY) len[ aDFi klik s&F) kr) Skiy C[. - ai aisnmi>Y) bCir aivvi miT[ pC[li UMDi Vis li[, Ryirbid b[ CiY an[ pgn) ai>gL)ai[ Cliv) Sr)rn[ p*N<pN[ jig\t kri[. - ai>Ki[ b>F riK) bgn[ G*>TNn[ Yi[Di Cit) trO le F)r[Y) Dib[ pDK[ Ye jiai[. Ryir bid ai>Ki[ Ki[l) b[qi Ye jiai[. - Yi[D) vir b[s) rC) Sr)r pr p*ri[ kib& m[Lyi bid CLv[ rC)n[ UBi Yiai[. - b)J ki[epN p\vZ(_i S$ krvi pC[li> aispis Yi[D&> Cln-cln krv&>.

Sun Salutation

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Corpse Pose :

Steps : - Select a firm flat ground. - Spread a mat or rug of your body's length on the ground. - Lie down full length and comfortable on the mat with the hands down and a little out from the hips. - Slightly curl your fingers while keeping the palms turned upwards. - Keep your feet 1-1.5 feet apart and let the feet fall out to either side. - Rest your head on the mat. - Gently close your eyes. The eyeballs should remain still and passive. - Slightly open your jaws; the teeth should be parted a little. Keep your mouth closed. - Relax the whole body, including the face. Let the body feel heavy. - You should be in a peaceful trance. - Breathe naturally through your nose and relax. - You will notice that as your breathing slows down your mind also stabilizes and all mental activities slowly come to a pause. - The total relaxation phase is that moment from where you'll realize nothing, feel nothing, hear nothing, sense nothing and your mind will be in a total blank state. - Just like a dead body lie down perfectly still. - Remain in this psychosomatic relaxation phase till you feel totally refreshed. - There is no fixed time for this posture. It can stretch from a few minutes to even half an hour. - To come out, first begin to deepen the breath, then move the fingers and toes, awakening the body. - Bring the knees towards the chest and roll over to your left side, keep the eyes closed. - Open the eyes slowly and gently bring yourself back up into a sitting position. - Compose yourself for a minute in the sitting position. Then stand up without any abrupt motion. - Before resuming your normal routine move around a bit.

Sun Salutation

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