At the end of Ramaswami's newsletter this month I added on the Sun salutation with mantra video I'd stumbled across, that was filmed on Ramaswami's Teacher training this year. However, Ramaswami is chanting quite quickly through that video, its a little hard to catch.
This week Ramaswami has Uploaded a much slower version of the Sun salutation mantras in his 'slideshow series'. It's a kind of tutorial.
UPDATE: Ramaswami just added the Ding namaskar, also in the video below. here's what he has to say about it.
"Late in my studies,my guru Sri Krishnamacharya taught me a charming routine called Dik (ding) namaskara or salutations to the directions.
Ding namaskara (dik+namaskara) actually is part of the daily routine in India among those who do sandhyavandana (prachyai dise namah...). For more on sandhyavandana see my article in namarupa magazine. Ding nmaskara in our daily routine is abridged mantras and vinyasas. Sri Krishnamacharya used the full mantras and vinyasas. These mantras are actually from the svadhyaya chapter of the Yajurveda.
Below is the version filmed on Ramaswami's TT that I added to his newsletter.
Krishnamacharya didn't seem to want to include sun salutations in his Mysore Palace asana class nor did he seem to have taught the separate Mysore palace Surynamaskara class that was running at the time (was this taken by the young Pattabhi Jois perhaps, or did he at least attend and was that why Jois included it in his Ashtanga practice that we are familiar with?).
CORRECTION 2018
According to TRS Sharma, one of the boys who studied with Krishnamacharya in Mysore, Krishnamacharya did indeed include Suryanamaskara
Clip from the excellent Mysore Yoga Traditions documentary
Uttanasana
"...bend the upper part of the body (that is, the part above the hip) little by little and place the palms down by the legs. The knees must not be even slightly bent. Raise the head upwards and fix the gaze on the tip of the nose. While doing this, draw in clean air through the nostril, hold the breath firmly and maintain this position. This is called sahitha kumbhaka. After remaining here for some time..."
2nd vinyasa of uttanasana.
"...exhale the breath (that was being held) out very slowly through the nostril, lower the head and place it on the knees. Do not inhale at this stage. Draw the breath in while raising the head and exhale the breath out while lowering the head — this must be practised according to one’s strength and capability. In this position, while the head is raised and while it is lowered and placed onto the knee, the palms must be firmly pressed against the ground. This sthiti is called uttanasana. Initially, when one remains in this sthiti, there might be an occurence of tremors in the arms and legs. At these times, if one holds the breath firmly and stands, these tremors will not occur".
"Afterwards, return to samasthiti".
Krishnamacharya paschimottanasana
This week Ramaswami has Uploaded a much slower version of the Sun salutation mantras in his 'slideshow series'. It's a kind of tutorial.
UPDATE: Ramaswami just added the Ding namaskar, also in the video below. here's what he has to say about it.
"Late in my studies,my guru Sri Krishnamacharya taught me a charming routine called Dik (ding) namaskara or salutations to the directions.
Ding namaskara (dik+namaskara) actually is part of the daily routine in India among those who do sandhyavandana (prachyai dise namah...). For more on sandhyavandana see my article in namarupa magazine. Ding nmaskara in our daily routine is abridged mantras and vinyasas. Sri Krishnamacharya used the full mantras and vinyasas. These mantras are actually from the svadhyaya chapter of the Yajurveda.
One view is that in the olden days when spiritual discussions by scholars and sages took place in the gangetic plain, many laymen and even the celestial beings would travel long distances through difficult terrain over a long time usually by walk to attend the gathering. So the first thing they would do would be to pay respects to the divine beings (gods)guarding the direction, east, south, west, north, the upward direction, the downward and the intermediate directions, and also thanking the guarding angels for giving them safe passage. This ding namaskara became a part of the daily routine. Here is slide show/video with the mantras, audio and text".
A video of Ramaswami's Sun Salutations with mantras (also sun salutations to directions- 'Ding namaskars') posted by Yvette who I think must have been on Ramaswami's TT this year. I'm excited about this as a couple of years ago I spent forever trying to make a version of this, practicing along to the recording of the mantras Ramaswami had made as a tutorial (listen and repeat) and that were originally included with his Complete book of Vinyasa yoga. The tutorial can still be found on Ramaswami's chant page. http://vinyasakrama.com/Chants
Yvette, this is great, just seen that you've included the chants and translations
Sun Salutation with Mantra (samantraka-suryanamaskara)
Om Hram. Uddannadya mitramahah.
(You, the One rising now and daily, are the great friend, salutations to the great friend.)
Om Hrim. Arohannuttaram divam. Ravaye namah.
(Climbing, the great one, up the sky. Oh the fast mover, salutation to you.
Om Hrum. Hrudrogam mama surya. Suryaya namah.
(My heart ailment, O the divine guide. My salutations to the divine Surya.
Om Hraim. Harimanancha nasaya. Bhanave namah.
(And the green patches (on my skin due to heart ailment) you destroy. Salutations to you, the provider of light into the world.
Om Hraum. Sukeshu mey harimanam. Khagaya namah.
(Salutations to Thee, the mover in space.
Om Hrah. Ropanakasu dadhmasi. pushne namah.
(And give to the herbs used for healing paste. Salutations to thee the great Nourisher.
Om Hram. Atho Haaridraveshu mey. Hiranyagarbhaaya namah.
(To the green trees. My salutations are to the Golden creator (womb))
Om Hrim. Harimanannidaddhmasi. Marchaye namah.
(Deposit the green patches. Salutations to the radiant one.
Om Hrum. Udagadayamadityah. Adityaya namah.
(This Sun rising in the sky. Salutations to Aditya.
(tutorial)
Then
Salutation To Directions
(Ding-Namaskara)
Om! namh prachyai diseyascha devata yetasyam prativasanti yetabhyasch namah!
(Om. I bow to the east and the guardian angels that permeate it.)
Om! namh dakshinayai diseyascha devata yetasyam prativasanti yetabhyasch namah!
(Om. I bow to the south and the guardian angels that permeate it.)
Om! namh prateechyai diseyascha devata yetasyam prativasanti yetabhyasch namah!
(Om. I bow to the west and the guardian angels that permeate it.)
Om! nama udeechyai diseyascha devata yetasyam prativasanti yetabhyasch namah!
(Om. I bow to the north and the guardian angels that permeate it.)
Om! namh urdwayai diseyascha devata yetasyam prativasanti yetabhyasch namah!
(Om. I bow to the upward diection and the guardian angels that permeate it.)
Om! Namo adharayai diseyascha devata yetasyam prativasanti yetabhyasch namah!
(Om. I bow to the downward diection and the guardian angels that permeate it.)
Om! namo avantharayai diseyascha devata yetasyam prativasanti yetabhyasch namah!
(Om. I bow to the intermediate direction and the guardian angels that permeate it.)
And a link to my own post on Ramaswami presentation of the Sun salutation mantras, which includes the practice along video as well as screenshots accompanying each mantra
*********
While on the topic of sun salutations I thought I would tack on another post from earlier in the year where I posed the question ....
What would Krishnamacharya's Sun Salutation be like?
What would Krishnamacharya's Suryanamaska be like? Krishnamacharya it seems frowned somewhat on sunsalutations especially large numbers of them performed as an 'exercise practice', he seems to have been referring here to 108 or even 1008 as was in vogue at the time,
See my earlier posts below on 'The Original Sun Salutation'
What would Krishnamacharya's Sun Salutation be like?
What would Krishnamacharya's Suryanamaska be like? Krishnamacharya it seems frowned somewhat on sunsalutations especially large numbers of them performed as an 'exercise practice', he seems to have been referring here to 108 or even 1008 as was in vogue at the time,
See my earlier posts below on 'The Original Sun Salutation'
CORRECTION 2018
According to TRS Sharma, one of the boys who studied with Krishnamacharya in Mysore, Krishnamacharya did indeed include Suryanamaskara
Clip from the excellent Mysore Yoga Traditions documentary
see...
http://grimmly2007.blogspot.com/2017/10/review-mysore-yoga-tradition.html
Krishnamacharya did however teach each stage of the sun salutation as individual asana often with long stays at each stage, we find them in his 1934 book Yoga Makaranda.
The 'full vinyasa' transition too that we're so familiar with in Ashtanga is also found in Yoga makaranda. From this then it should be possible to construct a sub routine, a sun salutation, that includes Krishnamacharya's principles.
There's also the suggestion that Krishnamacharya would on occasion teach Surynamascara with mantras, the same perhaps as he taught to Ramaswami several years later and who in turn taught us on his TT course 2010
See this post
Is attempting to construct a Krishnamacharya Sun salutation a frivolous exercise? Of course it is and yet the sun salutation isn't going away so why not take note of the instructions gave to us by the teacher's teacher as we pass through each stage.
And of course we don't have to pass through on the breath. We tend to stay five breaths in Adhomukhasvanasana anyway and David Williams supposedly takes five breaths in Urdhvamukhasvanasana as well to counter all those primary series forward bends, why not take the same in Chaturanga and/or uttanasana, five ten breaths at each stage of the Salutation with long slow inhalations and exhalations and perhaps even the appropriate kumbhakas (breath retention).
When I was having trouble with my back a few months back I would spend five long slow breaths in each stage, I found the longer stay in uttanasana (vinyasa 1) most beneficial.
**********
Here then are Krishnamacharya's instructions for each asana found in the surynamaskara, the sun salutation. All quotes are taken from the translation from the Tamil Language by Sri CMV Krishnamacharya with Sri S Ranganathadesikacharya.
See my earlier post which includes links to a free download of the text.
 |
| TRS Sharma 1941 |
Krishnamacharya did however teach each stage of the sun salutation as individual asana often with long stays at each stage, we find them in his 1934 book Yoga Makaranda.
The 'full vinyasa' transition too that we're so familiar with in Ashtanga is also found in Yoga makaranda. From this then it should be possible to construct a sub routine, a sun salutation, that includes Krishnamacharya's principles.
There's also the suggestion that Krishnamacharya would on occasion teach Surynamascara with mantras, the same perhaps as he taught to Ramaswami several years later and who in turn taught us on his TT course 2010
See this post
And of course we don't have to pass through on the breath. We tend to stay five breaths in Adhomukhasvanasana anyway and David Williams supposedly takes five breaths in Urdhvamukhasvanasana as well to counter all those primary series forward bends, why not take the same in Chaturanga and/or uttanasana, five ten breaths at each stage of the Salutation with long slow inhalations and exhalations and perhaps even the appropriate kumbhakas (breath retention).
When I was having trouble with my back a few months back I would spend five long slow breaths in each stage, I found the longer stay in uttanasana (vinyasa 1) most beneficial.
**********
Here then are Krishnamacharya's instructions for each asana found in the surynamaskara, the sun salutation. All quotes are taken from the translation from the Tamil Language by Sri CMV Krishnamacharya with Sri S Ranganathadesikacharya.
See my earlier post which includes links to a free download of the text.
Samasthithi
Tadasana
"This has 2 vinyasas. Stand as seen in the picture for fifteen minutes daily. Make this a habit. It will create new energy in the body and a vigour in the walk and will increase the digestive power. Not only that, it cleans the rudra nadi and increases the life-span. While doing this asana, follow sama svasam (equal breath).Practise this asana every day at sunrise while worshipping surya bhagavan. If one practises this daily, it will definitely increase the life- span".
Uttanasana
"...exhale the breath (that was being held) out very slowly through the nostril, lower the head and place it on the knees. Do not inhale at this stage. Draw the breath in while raising the head and exhale the breath out while lowering the head — this must be practised according to one’s strength and capability. In this position, while the head is raised and while it is lowered and placed onto the knee, the palms must be firmly pressed against the ground. This sthiti is called uttanasana. Initially, when one remains in this sthiti, there might be an occurence of tremors in the arms and legs. At these times, if one holds the breath firmly and stands, these tremors will not occur".
"...bend the upper part of the body (that is, the part above the hip) little by little and place the palms down by the legs. The knees must not be even slightly bent. Raise the head upwards and fix the gaze on the tip of the nose. While doing this, draw in clean air through the nostril, hold the breath firmly and maintain this position. This is called sahitha kumbhaka. After remaining here for some time, exhale the breath (that was being held) out very slowly through the nostril, lower the head and place it on the knees. Do not inhale at this stage. Draw the breath in while raising the head and exhale the breath out while lowering the head — this must be practised according to one’s strength and capability. In this position, while the head is raised and while it is lowered and placed onto the knee, the palms must be firmly pressed against the ground. This sthiti is called uttanasana. Initially, when one remains in this sthiti, there might be an occurence of tremors in the arms and legs. At these times, if one holds the breath firmly and stands, these tremors will not occur".
"...bend the upper part of the body (that is, the part above the hip) little by little and place the palms down by the legs. The knees must not be even slightly bent. Raise the head upwards and fix the gaze on the tip of the nose. While doing this, draw in clean air through the nostril, hold the breath firmly and maintain this position. This is called sahitha kumbhaka. After remaining here for some time, exhale the breath (that was being held) out very slowly through the nostril, lower the head and place it on the knees. Do not inhale at this stage. Draw the breath in while raising the head and exhale the breath out while lowering the head — this must be practised according to one’s strength and capability. In this position, while the head is raised and while it is lowered and placed onto the knee, the palms must be firmly pressed against the ground. This sthiti is called uttanasana. Initially, when one remains in this sthiti, there might be an occurence of tremors in the arms and legs. At these times, if one holds the breath firmly and stands, these tremors will not occur".
Caturanga Dandasana
"Press both palms down firmly while doing the 4th vinyasa from the 3rd vinyasa of uttanasana. Do only recaka and firmly hold the breath out without doing puraka. Keeping the weight balanced equally on both legs, jump backwards (keeping both legs parallel to each other) and holding the body straight like a rod, lie down facing downwards. At this time, only the palms and toes touch the ground. No other parts of the body touch the ground. That is, there must be 4 angulas of space between the body and the ground. In this position, if you keep a stick or rod on top of the body, the rod must touch the body completely. We need to keep our body this straight. But make sure to check gaps formed by the muscles and mounds of flesh to determine if all the adjustments are correct".
Urdhvamukhasvanasana
"In caturanga dandasana, there are 4 angulas of space between the body and the floor everywhere. In this asana, the palms and toes are as in caturanga dandasana. However even while keeping the lower part of the body from the toes to the thighs just as in caturanga dandasana, raise the upper part of the body. Make sure that the navel rests between the hands and do puraka kumbhaka. Try to push the chest as far forward as possible, lift the face up and keep gazing at the tip of the nose. Make the effort to practise until it becomes possible to remain in this posture for fifteen minutes".
Adhomukhasvanasana
"...from Urdhvamukhasvanasana The entire body should be pushed back into a curve. Study the picture and learn this. In this sthiti, the head should be properly bent inwards and the chin should be pressed firmly against the chest. After pulling the abdomen in and pushing it out, exhale the breath out. Holding the breath out firmly, pull in the abdomen. As a result of the strength of practice, one learns to hold this posture for fifteen minutes".
Jump or step to...
Uttanasana
"...exhale the breath (that was being held) out very slowly through the nostril, lower the head and place it on the knees. Do not inhale at this stage. Draw the breath in while raising the head and exhale the breath out while lowering the head — this must be practised according to one’s strength and capability. In this position, while the head is raised and while it is lowered and placed onto the knee, the palms must be firmly pressed against the ground. This sthiti is called uttanasana. Initially, when one remains in this sthiti, there might be an occurence of tremors in the arms and legs. At these times, if one holds the breath firmly and stands, these tremors will not occur".
*************
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| Krishnamacharya's kumbhaka options |
Krishnamacharya paschimottanasana
including transitions
"This asana has many kramas. Of these the first form has 16 vinyasas. Just doing the asana sthiti by sitting in the same spot without doing these vinyasas will not yield the complete benefits mentioned in the yoga sastras. This rule applies to all asanas.
The first three vinyasas are exactly as for uttanasana. The 4th vinyasa is caturanga dandasana, the 5th vinyasa is urdhvamukhasvanasana, the 6th vinyasa is adhomukhasvanasana. Practise these following the earlier instructions. In the 6th vinyasa, doing puraka kumbhaka, jump and arrive at the 7th vinyasa. That is, from adhomukhasvanasana sthiti, jump forward and move both legs between the arms without allowing the legs to touch the floor. Extend the legs out forward and sit down. Practise sitting like this with the rear part of the body either between the two hands or 4 angulas in front of the hands. It is better to learn the abhyasa krama from a guru. In this sthiti, push the chest forward, do puraka kumbhaka and gaze steadily at the tip of the nose. After this extend both arms out towards the feet (the legs are already extended in front). Clasp the big toes of the feet tightly with the first three fingers (thumb, index, middle) of the hands such that the left hand holds the left big toe and the right hand holds the right big toe. Do not raise the knees even slightly. Then, pull in the stomach while doing recaka, lower the head and press the face down onto the knee. The knees should not rise from the ground in this sthiti either. This is the 9th vinyasa. This is called pascimottanasana. In the beginning, everybody will find it very dicult. The nerves in the back, the thighs and the backs of the knees will feel as though they are being fiercely pulled and this will be extremely painful. The pain will remain for 8 days. After this, the pulling on the nerves will release and it will be possible to do the asana without any problem. This pascimottanasana has many forms. After first practising this asana with the face pressed onto the knee, practise it with the chin placed on the knee and then eventually with it placed 3 angulas below the knee on the calf. In the 10th vinyasa raise the head. In the 11th vinyasa, keeping the hands firmly pressed on the ground, raise the entire body o the ground and balance it in the air without touching the ground. The 11th vinyasa is called uthpluthi. The 12th vinyasa is caturanga dandasana. The 13th is urdhvamukhasvanasana. The 14th is adhomukhasvanasana. The 15th is the first vinyasa of uttanasana. The 16th vinyasa is the 2nd vinyasa of uttanasana. Afterwards, return to samasthiti. You should learn the intricacies of this vinyasa only from a guru".
UPDATE
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UPDATE
3 comments:
Avoid heat? How do you do that in India? Outside the Himalayas, I mean.
'excessive,,, heat', I guess by avoiding the hottest part of the day, same as in Spain perhaps.
'Heat' might not refer as much to the 'external' heat or weather (in fact, a 'yogi' is taught to be equanimous to heat and cold weather), which is not really in our control as much as to the Ayurvedik connotation of 'body heat' that some people have a higher propensity for than others (just as some are more prone to certain allergies than others). This tendency is exacerbated by certain foods (food that is very pungent, onion and garlic, certain spices like turmeric, etc.) Body heat might manifest as boils/ ulcers in the mouth, heartburn, stye in the eye, pimples, etc. People with excessive body heat are also believed to have a tendency to be irascible or easily irritable (who would not be if they were troubled by woes such as the foregoing or peptic ulcer or haemorrhoid or...!?)... Thus, people with a tendency for excessive body heat are advised to have foods that cool the body like buttermilk (or lassi), barley water (not fermented!) and to avoid foods (to the extent possible) that are antithetical to cooling the body... These are called 'ushna' (heat) and 'sheeta' (cool) tendencies. So, one could well be living in the Himalayas but could still have the proclivity for ushna...! For the very same reasons, one who has a 'sheeta' tendency might end up with frequent colds, phlegm in the nose/ throat, etc. and are advised to have turmeric or even garlic to help fight their cold...!
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