माझा आजचा विचार वैयक्तिक विचार साधना

Well, most of my friends who picked up doing Surya Namskar (सुर्य नमस्कार) recently had one specific question. After the Sadhak (साधक – practitioner) has gained reasonable maturity in his/er posture of the Steps, naturally this question arises – “what is the duration I should hold the posture?” Is it good to hold for 2 seconds, is it dependent on streching of that position or is it at all good to hold into a postion?

These answer seeking questions are nothing but a sign of good Sadhak of Surya Namskar, who is trying to improve his/er effectiveness. And indeed its a very important question to ask and to know answer for…

Most of us know that Surya Namskar is a Yog (योग) however there is a subtle difference in Surya Namskar and other usual Yog. Surya Namskar is a Progressive Yog (प्रगत योग) meaning there are progression from one Step (आसन) to next one. This series 10 or 12 Steps are linked by transitions. It is the harmony of Sadhak’s actions and breathing during the transition contributes to the effectiveness of Surya Namskar.

There is breathing pattern for each Step. Let say first Step (नमस्कार) Namskar – Sadhak says mantra ॐ मित्राय नम: this releases your breath. Now transition into next Step – Hands streched above head – you will do – “breath in” (पुरक)  slowly till you reach final position. Feel the stretch excatly for the time you need reverse your breath (रेचक – “breath out”), in this case you will start to release breath… Thats point you move to next step. Next Step – हस्तपादासन – hands besides your legs with head touching knees… You will be slowly releasing breath to reach to this position… Hold excatly until your lungs are just about empty … Move to next postion the moment you need to start to breath in… This is breathing pattern of पुरक-रेचक breath-in & breath-out that continues… With one exception at Step 5 – अष्टांगासन. In this Step you observe your inner self by breaking your contact with outer universe. This breathing tehcnique is called कुंभक (hold your lungs steady as a Pot with lid closed) In this Step 5 its बाह्यकुंभक (Empty Pot as you breath-out in Step 4)  you hold without breathing in-out. Be in Step 5 only until you can hold breath without taking in… Move to next Step 6 only when you need to take breath again…

Thus in summary the duration of holding a posture in a Step is directly linked to Sadhak’s ability to control his/er breath and it only improves as Sadhak practices Surya Namskar to reach next level of maturity. This also modulates your breathing as you move into 6th Surya Namskar onwards, when you body is actually creating energy (Heart rate and Lungs action in full throttle)

1) नमस्कार – (अंत:कुंभक) मंत्रोच्चार (रेचक)

2) ताडासन – पुरक

3) हस्तपादासन – रेचक

4) एकपादप्रसरणासन – पुरक

5) दंडासन – रेचक

6) अष्टांगासन – बाह्यकुंभक

7) भुजंगासन – पुरक

8) अधोमुख श्वानासन – रेचक

9) एकपादप्रसरणासन – पुरक

10) हस्तपादासन – रेचक

11) नमस्कार – पुरक, अंत:कुंभक

Surya Namskar is the most simplified Yog that takes less then 15 mins and activates 95% of body muscles… And 5 chakras – depending on Maturity of Sadhak and conditions under which s/he doing it. In short this provides highest efficiency of body muscle activation.

How do I know if I am doing it right?

If you start sweating in 5th or 6th Surya Namskar… You can be sure you are doing it right… By the time you reach 10th your body will be completely wet… And heart rate above 120…

Good luck for your next set of Surya Namskar

@विभासा