Effects of the three different paces of Suryanamaskar

Suryanamaskar is liked and accepted widely all over the world. It is a basic and best type of exercise in which contraction and relaxation of various parts of our body along with inhalation ( holding breath within) and exhalation (holding breath outside) is done.

In this form of exercise, reciting Suryamantra, pranayam along with the physical exercise is practised. It can be safely concluded that Suryanamaskar is the best, perfect and holistic exercise form.

In India and worldwide though Suryanamskars are performed in various patterns and pace , causing different beneficial effects over the body and mind, but the core aims are the same in all forms.

Suryanamskars are performed in three different paces

1. Slow Pace
2. Medium Pace
3. Fast Pace

1. Slow Pace:

In this pace of Suryanamskars all the poses are helf for 1 to 3 minutes. While transitioning from one pose to another we practise purak then rechak and then we breathe normally while we hold the pose.

This form of pace gives us enough time to relax and remove unwanted stretch and at the same time create the neccessary stretch, eventually leading us to acheive perfect poses. This kind of practice helps in strengthening of muscles, joints and spine. The contraction and relaxation of various parts of our body creates a very good effect externally and internall right up to the cellular level of the body.

Our body develops a tremendous capacity to bear various states of body and mind and at the same time it increases the flexibilty and strength of our body.

In every pose of Suryanamskar the blood supply is directed to the respective organs. Eg.

1. Uttanasan, Adhomukashvanasan being head low poses, blood supply to the brain is very well directed.
2. In Bhujangasan, blood supply is directed towards the thoracic region, heart and lungs.
3. In Ashtangstithi blood supply is directed towards the abdomen.
4. In Ardhabhujangasan blood supply is directed towards legs, joints and muscles.

If each pose is done with perfection, steadiness and held with comfort in body and mind and also with appropriate breathing one can attain the atate of Dharana effectively.

Brain centers which have become hyper or overactive will become stable and those brain centers that have become sluggish or dull will get activated thus helping us reach a balanced state of being. Eventually it improves our willpower and makes us more patient.

Suryanamaskar creates a good effect on our Endochrine system and indirectly helps us attain hormanal balance.

Suryanamskar is an unique remedy for various health problems.

Repetiton of slow pace Suryanamskars 2 - 3 times relieves our body from stress and makes our body and mind calm and energetic.

2. Medium Pace:

In this pace each pose is held for 2-5 seconds and repeated 12 to 14 times.

Medium pace Suryanamaskar is done easily without getting tired and be performed with ones full capacity. It increases the flexibility of our body, joints muscles, spine and lungs. It improves the blood circulation througout the body.

Practice of medium pace Suryanamaskar helps us to acheive difficult form of asanas like Kurmasan, Paschimottanasan, Chakrasan , Kapotasan etc.

3. Fast Pace:

Every pose of Suryanamaskar is held for 1 second. In this pace we can do 60 to 108 repititions of Suryanamaskar.

This pace increases your breathing rate, circulation of blood and also can elevate your Blood pressure.. There is an increase in rate of metabolism, thus  leads to burning of fats. Improved blood circulation strengthens the muscular and skeletal system. It helps in tonng the muscles also. This pace is widely accepted worldwide.

After fast pace Suryanamaskar its important to relax and rest observing the breathing movements and thus we attain a stressfree and energetic state of body and mind.

All three paces of Suryanamaskar are equally effective and beneficial.

Kshitij Centre celebrated Gurupurnima with a beautiful talk by our Guru Dr. Kshitija Jujam on Pranayam. The evening started with Omkar and prayers paying obeisance to our gurus

This was followed by a very intense and informative talk by Dr.Kshitija Jujam on Pranayama, its meaning, effects on physical and mental levels. She elaborated on the need to understand the science behind Pranayam and how to practice Pranayam in the correct manner

She later on answered queries of our students

The event concluded with some light refreshments.

Overall it was an absolutely enjoyable and educating evening. Enjoy some of the photographs of our Gurupurnima Celebrations

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Suryamantra's

Om Rhham Mitraya namah (The beloved end)

Om Rhhim Ravaye namah (Sound created through movements)

Om Rhhum Suryaya namah (Inspire movements)

Om Rhheim Bhanaveya namah (God of light)

Om Rhhaum Khagaye namah (Perceives the movement in the sky)

Om Rhhaa Pushne namah (Provides nourishment to everyone)

Om Rhham Hiranyagarbhaya namah (In the womb of whose there is brightness as Gold)

Om Rhhim Marichyaya namah (Swami of medicines)

Om Rhhum Adityaya namah (Son of Aditi)

Om Rhheim Savitreye namah (Creator of the world)

Om Rhhaum Arkaya namah (Ultimate source of energy)

Om Rhhaa Bhaskaraya namah (With its rays elightens & captures the whole world)

Suryanamaskar along with its mantra is very essential. Practice of Suryanamaskar without the Suryamantra is incomplete.

The chain of Asanas in Suryanamaskar along with Pranayam and Bandh is a study of physical and pranakit practice, while Suryamantra is a verbal practice.

Suryamantra is recited in devotion & praise of the ultimate source of energy "The Sun".

Suryanamaskar in combination with Suryamantra elevates our practice from body and mind level to the spiritual level.

Every mantra begins with Om which is a universal mantra. Chanting of Omkar creates vibrations in the body from the tip of our toes to the crown of our head. Just as the quality & properties of a plant lies in the seed of the plant so also the hidden energy and strength of any mantra resides in Omkar. Omkar is he first and the most important mantra.

In Suryamantra after "Om" we recite Rhham, Rhhim, Rhhum, Rhhaim, Rhhaum and Rhhaa. They contain the three consonants Ra, Ha and Ma.

The Ha sound activates the hidden energy at various Plexus and throws out the toxins

The Ma sound makes our mind calm and stable.

The combinationo Ra and Ha sound causes vibrations in the tongue. While the Ha sound is generated, the tongue comes in contact with inner root region of the teeth in the lower jaw & while Ra sound is generated, the tongue comes in contact with the soft palate of the upper jaw. As a result the sound of Ra & Ha causes vibrations in the tongue, affecting both the upper and lower jaw.

The Ha & Ra sound are the Mahapran of the Mantra science. Ha & Ra along with the decibels Rhham, Rhhim, Rhhum, Rhhaim, Rhhaum and Rhhaa are sounds which dont have any meaning but the vibrations caused by reciting them has a great impact on body, mind and shatchakras(plexus) located in the body.

After inhaling deeply we start reciting the Mantras in which Oxygen is taken into the lungs to its full capacity and with a loud, clear sound of the Mantras carbon dioxide and toxins are expelled from our body. This leads to the purification of blood and lungs as a result we experience the benefits of pranayam.

When we chant the Mantra clearly, loudly and with force in one breath, the effect of deep breathing is achieved.

Benefits of Suryamantra

• Reciting Suryamantra along with Suryanamaskar activates the shatchakras, which in turn awakens the hidden energy in these chakras. This helps weak people in raising their energy levels.
• It  benefits small children, paralysis patients tremendously  and is also hugely beneficial in speech theraphy.
  
• Reciting Suryamantra brings relief to people suffering from Asthama, Heart Problems, High & Low BP, Indigestion, Depression, Insomnia, Tonsils infection, Cold and Cough etc.
  
• People suffering from spinal problems are also benefitted by sitting and reciting the Suryamantra.
  

Inspite of the lockdown owing to the Covid 19 Pandemic, Kshitij Centre of Yog & Ayurved actively conducted and participated in multiple Panels, Webinars and Yog Sessions to celebrate International Yog Day on  20th & 21st June

Some of the most prominent sessions we participated in and conducted were