Namaskar Kriya Resources
Three major namaskar sequences are taught in the Tantras corresponding respectively to the three junctures of the day, dawn, noon, dusk, and sometimes midnight, these junctures are called sandhyās.
- Namaskāra Sādhana: Dawn Sandhyā. The Standard Twelve Part (‘Classic’) Sequence – Classical sun salutation
- Namaskāra Sādhana: Noon Sandhyā. Sixteen Poses Following the Syllables of a Vedic or Tantric Verse – Vinyasa based ashtanga sun salutation
- Namaskāra Sādhana: Dusk or Midnight Sandhyās. The Aṅga-Pradakṣiṇa-Krama Sequence (modern Chandra Namaskāra)
Classical Surya Namaskar (SN)
The first Namaskāra prostration sequence has twelve poses, and is performed at each of the eight directions facing the central mūrti or liṅgam while the yogin circumambulates the maṇḍala clockwise (savya), beginning and ending at the eastern direction, with his hands before his heart in añjali mudrā.
During this rite of circumambulation (pradakṣiṇa), he is to recite a single verse of devotional poetry chosen from either the Vedas or Tantras.
This first category of Namaskāra is known today as ‘Classic Sūrya Namaskāra.’ Each of its twelve consecutive poses are known as daṇḍas, or bending postures, while the series itself, as well as the one engaging it, is referred to as a daṇḍavat, ‘composed of bending postures.’
Sun symbolizes spiritual consciousness and in ancient times was worshipped on a daily basis.
The sun is represented by pingala or surya nadi (right nerve channel), the pranic channel which carries the vital, life giving force.
Ancient but simpler sun salutations such as Aditya Hridayam, described in the "Yuddha Kaanda" Canto 107 of the Ramayana, are not related to the modern sequence.
The twelve poses are broken down into four categories (caturvidhaḥ)
Numerous variations are detailed by Nīlakaṇṭha for each of the four categories, although the total number of postures in this case remains twelve and follows the sequence (vinyāsa) of solar seed mantras (hrāṃ, hrīṃ, hrūṃ, hraiṃ, hrauṃ, hraḥ) or six consecutive syllables repeated twice, with the venerated ‘eight-body part’ posture (aṣṭaṅga-praṇāma) as the pivotal sixth pose in the sequence.
During this rite of circumambulation (pradakṣiṇa), he is to recite a single verse of devotional poetry chosen from either the Vedas or Tantras.
This first category of Namaskāra is known today as ‘Classic Sūrya Namaskāra.’ Each of its twelve consecutive poses are known as daṇḍas, or bending postures, while the series itself, as well as the one engaging it, is referred to as a daṇḍavat, ‘composed of bending postures.’
Sun symbolizes spiritual consciousness and in ancient times was worshipped on a daily basis.
The sun is represented by pingala or surya nadi (right nerve channel), the pranic channel which carries the vital, life giving force.
Ancient but simpler sun salutations such as Aditya Hridayam, described in the "Yuddha Kaanda" Canto 107 of the Ramayana, are not related to the modern sequence.
The twelve poses are broken down into four categories (caturvidhaḥ)
- those comprised of ‘eight body parts (aṣṭāṅgaḥ),’
- ‘five body parts’ (pañcāṅgaḥ),
- ‘three body parts’ (tryaṅgaḥ), or
- ‘one body-part’ (ekāṅgaḥ).
Numerous variations are detailed by Nīlakaṇṭha for each of the four categories, although the total number of postures in this case remains twelve and follows the sequence (vinyāsa) of solar seed mantras (hrāṃ, hrīṃ, hrūṃ, hraiṃ, hrauṃ, hraḥ) or six consecutive syllables repeated twice, with the venerated ‘eight-body part’ posture (aṣṭaṅga-praṇāma) as the pivotal sixth pose in the sequence.
The Sanskrit name surya = 'Sun' and namaskara = 'salutaion'.
It is a dynamic group of asanas in a series of twelve physical postures or asanas. These alternating backward and forward bending asanas flex and stretch the spinal column and limb through their maximum range of motion (ROM). This series provides such a profound stretch to the whole body and engaging the major muscle group of the whole body that few other forms of exercise can be compared with it. It is an effective way of loosening up, stretching, messaging and toning all the joints, muscles and internal organs of the body.
Its versatility and application make it one of the most useful methods of inducing a healthy, vigorous and active life, while at the same time preparing for spiritual awakening.
It is a dynamic group of asanas in a series of twelve physical postures or asanas. These alternating backward and forward bending asanas flex and stretch the spinal column and limb through their maximum range of motion (ROM). This series provides such a profound stretch to the whole body and engaging the major muscle group of the whole body that few other forms of exercise can be compared with it. It is an effective way of loosening up, stretching, messaging and toning all the joints, muscles and internal organs of the body.
Its versatility and application make it one of the most useful methods of inducing a healthy, vigorous and active life, while at the same time preparing for spiritual awakening.
… let me repeat that no asana practice is complete without sun worship. Without its focusing of mental energies, yoga practice amounts to little more than gymnastics and, as such, loses meaning fruitless. Indeed the Surya Namaskara should never be mistaken for mere physical exercise –for something incidental, that is, that simply precedes the asanas of yoga. Therefore, it is necessary, before beginning the sun salutations, to pray to Surya and proves a […] to bestow upon us the good fortune of having only good thoughts, of hearing and speaking only good words, and of attaining a sound and strong body, so that we may have a long life and, one day, achieve oneness with God.” -Sri K. Pattabhi Jois, “Suryanamskara”
Sun Salutation should be practiced ideally in the morning before breakfast or in the evening before supper. The space should be open, facing the rising the run, if it is possible. I recommend to do start with at least six rounds of sun salutations for absolute beginners every day and adding one round after a week. Most beginners will find stiffness in their bodies from muscular tension, tightness in the tendons and toxic deposit in the joints. These symptoms will slowly disappear with the regular practice of sun salutation.
We recommend to practice 10-12 rounds of sun salutations before starting your work day.
One round of Sun Salutation consists of two sequences, the first leading with the right foot in positons 4 and 9, the second leading with the left. Keep your hands in one place from positons 3 to 10 and try to co-ordinate your movements with your breathing. Start by practicing four rounds and gradually build up to twelve rounds.
Sun Salutation should be practiced ideally in the morning before breakfast or in the evening before supper. The space should be open, facing the rising the run, if it is possible. I recommend to do start with at least six rounds of sun salutations for absolute beginners every day and adding one round after a week. Most beginners will find stiffness in their bodies from muscular tension, tightness in the tendons and toxic deposit in the joints. These symptoms will slowly disappear with the regular practice of sun salutation.
We recommend to practice 10-12 rounds of sun salutations before starting your work day.
One round of Sun Salutation consists of two sequences, the first leading with the right foot in positons 4 and 9, the second leading with the left. Keep your hands in one place from positons 3 to 10 and try to co-ordinate your movements with your breathing. Start by practicing four rounds and gradually build up to twelve rounds.
Surya Namaskar is a set of 12 postures, preferably to be done at the time of sunrise.
Why only 12 poses?
There can be two explanation of why there are 12 poses in half round of suryna namaskar:
1. There are 12 houses in sun astrology.
2. The sun has been visualized as a Deity … and had many names, depending on the qualities which one wished to evoke.
There said to be 108 names of Sun but mostly 12 are used as a mantra in the practice.
The 12 names of ‘The Sun’ in the order of their usage are:
Why only 12 poses?
There can be two explanation of why there are 12 poses in half round of suryna namaskar:
1. There are 12 houses in sun astrology.
2. The sun has been visualized as a Deity … and had many names, depending on the qualities which one wished to evoke.
There said to be 108 names of Sun but mostly 12 are used as a mantra in the practice.
The 12 names of ‘The Sun’ in the order of their usage are:
- Mitra – the friends of all
- Ravi – praise by all
- Surya – the guide of all
- Bhanu – bestower of beauty
- Khaga - Stimulator of the senses)
- Pushane - The nourisher of all
- Hiranyagarbha - The creator
- Marichiman -Destroyer of disease
- Aditya - The inspirer
- Savitr - The purifier
- Arka - The radiant
- Bhaskara - The illuminator
Sun Salutation = 12 steps
1 Round of Sun Salutation = 12 steps right side + 12 steps left side = 24 steps
- Pranamasana (Prayer Pose): Stand erect with feet together and hands in the prayer position in front of your chest. Make sure your weight is evenly distributed. Exhale.
- Hasta Utthanasana (Raised Arm Pose): Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.
- Padahastasana (Hand to Foot Pose): Exhaling, fold forward, and press your palms down, fingertips in line with toes - bend your knees if necessary.
- Ashwa Sanchaanasana (Equestrian Pose): Inhaling, bring the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin.
- Parvatasana (High Plank Pose): Retaining the breath, bring the other leg back and support your weight on hands and toes.
- Ashtanga Namaskara (Salute with eight parts or points): Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under.
- Bhujangasana (Cobra Pose): Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back.
- Parvatasana (Mountain or inverted V Pose or Downward facing dog): Exhaling, curl your toes under, raise your hips and pivot into an inverted "V"shape. Try to push your heels and head down and keep your shoulders back.
- Ashwa Sanchaanasana (Equestrian Pose): Inhaling, step forward and place the left (or right) foot between your hands. Rest the other knee on the floor and look up, as in position 4.
- Padahastasana (Hand to Foot Pose): Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3.
- Padahastasana (Hand to Foot Pose): Inhaling, streach your arms forward, then up and back over your head and bend back slowly from the waist, as in position 1.
- Pranamasana (Prayer Pose): Exhaling, gently come back to an upright position and bring your arms down by your sides.
- Pranamasana (Prayer Pose): Stand erect with feet together and hands in the prayer position in front of your chest. Make sure your weight is evenly distributed. Exhale.
- Hasta Utthanasana (Raised Arm Pose): Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.
- Padahastasana (Hand to Foot Pose): Exhaling, fold forward, and press your palms down, fingertips in line with toes - bend your knees if necessary.
- Ashwa Sanchaanasana (Equestrian Pose): Inhaling, bring the left (or right) leg back and place the knee on the floor. Arch back and look up, lifting your chin.
- Parvatasana (High Plank Pose): Retaining the breath, bring the other leg back and support your weight on hands and toes.
- Ashtanga Namaskara (Salute with eight parts or points): Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under.
- Bhujangasana (Cobra Pose): Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back.
- Parvatasana (Mountain or inverted V Pose or Downward facing dog): Exhaling, curl your toes under, raise your hips and pivot into an inverted "V"shape. Try to push your heels and head down and keep your shoulders back.
- Ashwa Sanchaanasana (Equestrian Pose): Inhaling, step forward and place the left (or right) foot between your hands. Rest the other knee on the floor and look up, as in position 4.
- Padahastasana (Hand to Foot Pose): Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3.
- Padahastasana (Hand to Foot Pose): Inhaling, streach your arms forward, then up and back over your head and bend back slowly from the waist, as in position 1.
- Pranamasana (Prayer Pose): Exhaling, gently come back to an upright position and bring your arms down by your sides.
Yogathon
What is Yogathon Challenge?
The Yogathon Challenge allows you to participate to the best of your ability and upon completion of 54 sets (108 rounds) of Surya Namaskar continuously.
If you are looking to participate in this challenge, we provide training sessions in our studio. We have 4 week and 8 week training program. Depending on your time availability you can choose either option.
What is Yogathon Challenge?
The Yogathon Challenge allows you to participate to the best of your ability and upon completion of 54 sets (108 rounds) of Surya Namaskar continuously.
If you are looking to participate in this challenge, we provide training sessions in our studio. We have 4 week and 8 week training program. Depending on your time availability you can choose either option.
WHY 108?
It has become something of a tradition in some yoga circles to perform 108 sun salutations at the change of each season and on the longest and shortest day of the year (the winter and summer solstice). Completing 108 sun salutations is challenging enough to sound compelling but not completely daunting.
Yogathon, 108 Sun Salutation, offers the perfect opportunity to experience the energy created by participating in this challenging but easily accomplished practice.
But 108 is a lot of Sun Salutations. It begs the question, why would you do 108 of them?
108 has been a sacred number for a long time, and this number is explained in many different ways. The number 108 has a variety of historical, spiritual, scientific, mathematical, and symbolic meanings. Here are a few:
CULTURAL AND SPIRITUAL SIGNIFICANCE
CHINESE
The Chinese Buddhists and Taoists use a 108 bead mala, which is called su-chu, and has three dividing beads, so the mala is divided into three parts of 36 each.
In Chinese astrology, the Tao philosophy holds that there are 108 sacred stars.
HINDUISM
A mala is an eastern rosary with 108 beads. The mala is used both in Hinduism and Buddhism for counting mantras, chants or prayers.
There are 108 forms of dance in the Indian traditions.
There are 12 zodiac signs and 9 planets. As the 9 planets move through the 12 signs, their positions affect us either negatively or positively. Chanting the Om Namah Shivaya 108 times (12 x 9 = 108 duh!), nullifies any negative effects and enhances positive effects of the planets on us!
BUDDHISM
In the Theravada Buddha Footprint tradition, there are considered to have been 108 marks on Buddha’s left foot when his body was discovered.
There are 108 names for Buddha.
ISLAM
The number 108 is used in Islam to refer to God.
MATHEMATICAL SIGNIFICANCE
The angle formed by two adjacent lines in a pentagon equals 108 degrees.
108 is the product of the Powers of 1, 2 and 3, which was thought to have special numerological significance:
1 to 1st power=1;
2 to 2nd power=4 (2×2);
3 to 3rd power=27 (3x3x3).
1 x 4 x 27 = 108
The diameter of the sun is 108 times the diameter of the Earth.
It has become something of a tradition in some yoga circles to perform 108 sun salutations at the change of each season and on the longest and shortest day of the year (the winter and summer solstice). Completing 108 sun salutations is challenging enough to sound compelling but not completely daunting.
Yogathon, 108 Sun Salutation, offers the perfect opportunity to experience the energy created by participating in this challenging but easily accomplished practice.
But 108 is a lot of Sun Salutations. It begs the question, why would you do 108 of them?
108 has been a sacred number for a long time, and this number is explained in many different ways. The number 108 has a variety of historical, spiritual, scientific, mathematical, and symbolic meanings. Here are a few:
CULTURAL AND SPIRITUAL SIGNIFICANCE
CHINESE
The Chinese Buddhists and Taoists use a 108 bead mala, which is called su-chu, and has three dividing beads, so the mala is divided into three parts of 36 each.
In Chinese astrology, the Tao philosophy holds that there are 108 sacred stars.
HINDUISM
A mala is an eastern rosary with 108 beads. The mala is used both in Hinduism and Buddhism for counting mantras, chants or prayers.
There are 108 forms of dance in the Indian traditions.
There are 12 zodiac signs and 9 planets. As the 9 planets move through the 12 signs, their positions affect us either negatively or positively. Chanting the Om Namah Shivaya 108 times (12 x 9 = 108 duh!), nullifies any negative effects and enhances positive effects of the planets on us!
BUDDHISM
In the Theravada Buddha Footprint tradition, there are considered to have been 108 marks on Buddha’s left foot when his body was discovered.
There are 108 names for Buddha.
ISLAM
The number 108 is used in Islam to refer to God.
MATHEMATICAL SIGNIFICANCE
The angle formed by two adjacent lines in a pentagon equals 108 degrees.
108 is the product of the Powers of 1, 2 and 3, which was thought to have special numerological significance:
1 to 1st power=1;
2 to 2nd power=4 (2×2);
3 to 3rd power=27 (3x3x3).
1 x 4 x 27 = 108
The diameter of the sun is 108 times the diameter of the Earth.
Training Schedule
4 weeks training schedule
4 weeks training schedule
8 Weeks Training Schedule
Namaskar Kriya 2 - Chandra Namaskar
The Moon Salutation, known in Sanskrit as “Chandra Namaskara” (SHAHN-drah nah-muh-SKAR-uh), is a series of poses performed in a particular sequence to create a cooling flow of movement.
Like the popular Sun Salutations (Surya Namaskara), each pose in a Moon Salutation is coordinated with your breathing: Inhale to extend, and exhale to bend.
But unlike Sun Salutations, which are heating and stimulating, Moon Salutations are cooling and quieting.
They are used to calm the mind and draw your awareness inward.
The lunar energy flows within ida nadi. It has cool, relaxing and creative qualities. Ida is the negative, introverted, feminine or mental force which is responsible for consciousness.
Moon Salutations are useful when energy or temperatures are high and a tranquil, quiet presence is required.
Like the popular Sun Salutations (Surya Namaskara), each pose in a Moon Salutation is coordinated with your breathing: Inhale to extend, and exhale to bend.
But unlike Sun Salutations, which are heating and stimulating, Moon Salutations are cooling and quieting.
They are used to calm the mind and draw your awareness inward.
The lunar energy flows within ida nadi. It has cool, relaxing and creative qualities. Ida is the negative, introverted, feminine or mental force which is responsible for consciousness.
Moon Salutations are useful when energy or temperatures are high and a tranquil, quiet presence is required.
Origin of Chandra Namaskar
In delineating this practice, Nīlakaṇtha draws from Vīraśaiva Tantras such as the Aṃśu and Ajita Tantras, which tell us that this particular sequence is the third of three total posture-based Namaskāra practices, respectively engaged at the junctures of dawn, mid-day, and at dusk and/or midnight.
Nīlakaṇṭha in his Kriyāsāra calls the daily pan-Tantric Namaskāra practice the 'Praṇāma Vidhi' (‘Ritual Sequence of Prostration’).
In his Tantric sources, it forms the final part of the yogin’s prescribed daily retinue of sixteen upacāra rites, a list which begins with ritual bathing (snāna) at a river.
This list is referenced in the 19th century commentary on the Haṭhapradīpikā.
In delineating this practice, Nīlakaṇtha draws from Vīraśaiva Tantras such as the Aṃśu and Ajita Tantras, which tell us that this particular sequence is the third of three total posture-based Namaskāra practices, respectively engaged at the junctures of dawn, mid-day, and at dusk and/or midnight.
Nīlakaṇṭha in his Kriyāsāra calls the daily pan-Tantric Namaskāra practice the 'Praṇāma Vidhi' (‘Ritual Sequence of Prostration’).
In his Tantric sources, it forms the final part of the yogin’s prescribed daily retinue of sixteen upacāra rites, a list which begins with ritual bathing (snāna) at a river.
This list is referenced in the 19th century commentary on the Haṭhapradīpikā.
Difference between SN and CN
- During the Sun Salutation practice, you must move from one pose to another quickly, while in the Moon Salutation, the poses are done slowly.
- Surya Namaskar is older than the Chandra Namaskar.
- The Moon Salutation came into practice in the late 20th century.
- Chandra Namaskar is performed fewer times than Suryanamaskar.
- In Moon Salutation, Ardha Chandrasana is practiced after Ashwa Sanchalanasana whereas in the Sun Salutation, it is not performed.
- The 12 steps of the Surya Namaskara refer to the 12 zodiac signs whereas the 14 poses of the Chandra Namaskara represent the 14 lunar phases.
Chandra Namaskar Sequence
Original chandra namaskar has only 14 steps in half round. However there are many variations (or rather distorted) available now claiming more than 14 steps. Those are mere modern adaption of Chandra Namaskar.
