Saturday, 20 August 2011

Sun Salutation with mantras

Got a bit behind the last couple of days. I'm still doing the 20/20/20 in the evenings. Took Tuesday off though as I'd had a late morning practice. Wednesday I focused on the 'On your feet sequence, the twists, miss out so many of those with the short ten minute version of tadasna. Thursday I did some of the Vajrasana subroutines from the meditative sequence again and then this evening I just did the badha konasana subroutine and some spread angle prep.

Came up with a new plan this morning. Had wondered how I was going to choose the asana subroutines for the evening Vk practice but now I'll pick them to support and extend my morning Ashtanga. Basically, subroutines and postures that just aren't getting covered in my morning practice. During the week when I practicing 2nd series I can work on some of the Forward bending and hip opening subroutines in VK that I don't practice that often and then on Friday when I'm practicing primary in the morning I can do some of the VK backbends. Want to bring in a lot of supine work and some more lotus vinyasas too.

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I was asked about chanting, while I'm getting some things together over the weekend, I thought I'd repost this from the other blog( march 2010 ) on the Sun salutations with mantra.


Srivatsa Ramaswami's 'Complete book of Vinyasa Krama' has a traditional version of the Sun salutation laid out with the corresponding mantras. The idea is that you would move into each pose, retain the inhale or exhale while mentally chanting the mantra.

On the Vinyasa Krama home page you can find a link to Chants and Mantras including the Sury Namaskara chants available for download. To try and learn/practice it, I edited in some pauses to allow me time to enter the postures, and have been playing it on my itouch while performing the Salutation.

It's different, a nice alternative to the usual Sury. I tried to video it this morning but made a bit of a hash of it. First my practice room is too narrow to get a good angle and second, when I played it back, I could hardly hear the audio and had to spend most of the afternoon trying to work out how to switch audio files and synch with the picture. This is as close as I got, not great but perhaps good enough to get an idea of how it works.

You have the option of chanting the full mantra (actually it's three mantras joined together) or just the quick version down below which would mean a shorter breath retention.

The book includes full translations of each of the mantras. and here's a link to an article by Ramaswami on the Sun Salutation with mantra.

*One note on the Video, the squat posture before the first Chatauranga, is like Pasasana without the bind, squatting with the heels down rather than sitting on the mat (difficult to see that from behind).


The Twelve Sury Namaskara mantras





1. Om Hram
udhyannadya mitramaha
Mitraaya Namaha








2. Om Hrim
ārohannuttarāṃ divam
Ravaye Namaha

NB. Fingers are interlaced, palms facing outwards






3. Om Hroom
hṛdroghaṃ mamsūrya
Suryaaya Namaha









4. Om Hraim
harimāṇaṃca nāśaya
Bhaanve Namaha

NB. Squatting on heels






5. Om Hraum
śukeṣume harimāṇaṃ
khagaaya Namaha

NB. I know Susan, elbows in : )







6. Om Hrah
ropaṇākāsu dadhmasi
Pooshney Namaha

NB. Arms out stretched hands together






7. Om Hram
atho hāridraveṣume
Hiranayagarbhaaya Namah








8. Om Hrim
harimāṇaṃ ni dadhmasi
Om Mareechibhyoh Namaha









9. Om Hroom
udaghādayamādityo
Adityaaya Namaha








10.Om Hraim
viśvena sahasā saha
Savitre Namaha






11. Om Hraum
viṣantaṃ mahyaṃ randhyan
Arkaaya Namaha












12. Om Hrah
mo aham dviṣate radham
Bhaaskaraaya Namah





The Above mantras have three parts,

Part 1. (Quick version) Bijakshara mantras
1. Om Hram
2. Om Hrim
3. Om Hroom
4. Om Hraim
5. Om Hraum
6. Om Hrah
7. Om Hram
8. Om Hrim
9. Om Hroom
10. Om Hraim
11. Om Hraum
12. Om Hrah


Part 2. Mantras from the veda

1. Udhyannadya mitramaha
2. Arohannuttarāṃ divam

3. Hṛdroghaṃ mamsūrya
4. Harimāṇaṃca nāśaya

5. Sukeṣume harimāṇaṃ
6. Ropaṇākāsu dadhmasi

7. Atho hāridraveṣume
8. Harimāṇaṃ ni dadhmasi

9. Udaghādayamādityo
10. Viśvena sahasā saha

11. Dviṣantaṃ mahyaṃ randhyan
12. Mo aham dviṣate radham


Part 3 Laukika Mantra



1. Om Mitraaya Namaha (Salutations to the Friend of All)

2. Om Ravaye Namaha (Salutations to the Shining One)

3. Om Suryaaya Namaha (Salutations to he who induces activity )

4. Om Bhaanve Namaha (Salutations to he who illumines)

5. Om khagaaya Namaha - Salutations to one who moves through the sky

6. Om Pooshney Namaha - Salutations to the giver of strength and nourishment

7. Om Hiranayagarbhaaya Namah - Salutations to the Golden Cosmic Self

8. Om Mareechibhyoh Namaha - Salutations to the Rays of the Sun

9. Om Adityaaya Namaha - Salutations to Sun of Aditi (the Cosmic Mother)

10. Om Savitre Namaha - Salutations to the Stimulating power of the Sun

11. Om Arkaaya Namaha - Salutations to he who is fit to be praised (arka= energy)

12. Om Bhaaskaraaya Namah - Salutations to the one who leads to enlightenment




This has been a tricky post to layout so if you come across any blinding errors that I've missed in all the editing, please let me know so I can put it right.


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