Surya Namaskaar – Sun Salutation
How can you describe the taste of mango to someone who has not seen the fruit? The only way to understand the taste of Mango is by eating it. This aphorism encapsulates the many questions you may have about yoga. The only way to be able to understand what yoga is and what yoga has to offer is by doing it.
So, here I introduce yoga to those who are new as also those who want to renew and to advanced practitioners of yoga using the ancient practice of Surya Namaskaar. Sun salutation as it also known comprises of a series of 24 postures (12 on each side) strung together into a flow of postures to bring amazing transformation to the body and mind. The process comprises almost all the facets of the yogic practices including asanas (postures), mudras (hand postures), pranayama (breath techniques), meditation, mantras (sacred sounds).
It is an efficient and effective way to integrate yoga into your lifestyle. It takes 9-12 minutes of practice each day. The benefits of Surya Namaskaar include but are not limited to
- revitalizing the body and mind
- eradicate disease
- weight loss
- flexibility
- cure lethargy
- sleeplessness
When properly and deliberately done Surya Namaskaar stretches, massages, tones up and simulates the muscles, vital organs and other physical parts achieved by alternately flexing the body forward and backwards. The postures enhance prana (life energy). The flow of the postures reflects the rhythms of the universe – 24 hours, 12 zodiac signs. It is this rhythmic superimposition of the form and energy that transforms the lives of those who practice this regularly.
Best Approach the Surya Namaskaar Practice
Become familiar with the postures – individually and as a whole flow.
Movements should be smooth without any jerky movements. Movements should flow into each other.
Do not strain too much while stretching. Be sensitive and mindful of the body.
While flexing the spine and head forward and backward make sure to engage the neck.
Remember to breathe. Try to synchronize the breath with the postures. Your breath naturally complements your posture, so all you must do is to become aware of it. Notice that as you bend backward, you inhale due to expansion of the chest and as you bend forward and downward you exhale due to compression of chest and abdomen.
If you tire easily take more breaths between postures – but continue working towards trying to achieve the optimal breath pattern as described in the process below.
Consider medical conditions that might impact your practice – in case of doubt consult your doctor.
Surya Namaskaar is best done facing the East – direction of rising sun. And is best done in the morning.
The Surya Namaskaar (Sun Salutation) Practice
Stand with feet together or slightly apart – arms by the side relaxed. Close eyes and become aware of the whole body – from the top of the head to the soles of the feet. Become aware of the breath. Open your eyes and begin Surya Namaskaar.
As you do the Surya Namaskaar hold each posture for 1-3 breaths.
Position 1
Pranamasana – Prayer Posture
- Bring your feet together. Bring your hands together in the namaste (prayer) position. Exhale
- Become aware of the mudra (hand position) feeling the pressure of your folded palms on your chest. This is also the location of the Anahata Chakra (heart center).
- As you become aware of the heart center think about an intention for your practice.
Position 2
Hasta-Uttanasana – Raised Arms Posture
- Split your hands and raise arms outwards and upwards, stretching them above the head.
- Bend backwards and feel the arching of your body. Keep fingers together. Arms parallel to each other. Inhale
- Become aware of the Vishuddhi Chakra (neck center).
Position 3
Pada-Hastasana –Hands to Feet Posture
- Bring the hands down and forward in a smooth slow movement. Bend forward from the hips/lower back.
- Keep knees locked and try to bring your fingers to your toes. Try to bring your head as close to the knees as possible. Exhale
- Become aware of Swadhishthana Chakra (base of the spine).
Position 4
Ashwa-Sanchalanasana – Equestrian Posture
- Bend knees and place hands on the floor on either side of feet. Extend the right leg back as far as possible.
- Drop right knee to the floor. Bend the left knee. Bring pelvis down and forward and look upwards, arching your spine. Hands remain on the floor. Inhale
- Become aware of Ajna Chakra (eyebrow center)
Position 5
Parvatanasana – Mountain Posture (also called downward dog)
- Move your left foot back and bring it next to the right foot. Raise hips to the sky. Lower your head between arms.
- Try to dig heels into the floor to stretch hamstrings. Exhale
- Become aware of the Vishuddhi Chakra (neck center).
Position 6
Ashtanga-Namaskara – Salutation with 8 limbs
- Bend your knees to the floor. Bring chest to the floor. Keep hips elevated.
- Hands, chin, chest, knees, and toes touch the floor. Retain breath in Exhale
- Become aware of the Manipurak Chakra (below navel).
Position 7
Bhujangasana – Serpent Posture
- Lower your hips and push chest forward and upward. Arms stretched and supporting your body. Elbows locked. Spine fully arched. Head facing and looking up.
- Legs and lower abdomen on the floor. Inhale
- Become aware of Swadhishthana Chakra (base of the spine).
Position 8
Parvatanasana – Mountain Posture (also called downward dog) (same as Position 5)
- Straighten out Arms and legs. Lock elbows and knees. Raise hips to the sky. Lower head between your arms.
- Try to dig your heels into the floor. Exhale
- Become aware of the Vishuddhi Chakra (neck center).
Position 9
Ashwa-Sanchalanasana – Equestrian Posture (same as Position 4)
- Bring left leg forward. Place left foot between your hands. Bend and drop your right knee to the floor. Extend the right leg back as far as possible. Bend the left knee.
- Bring pelvis down and forward and look up arching spine. Hands still on the floor. Inhale
- Become aware of Ajna Chakra (eyebrow center)
Position 10
Pada-Hastasana – Hands to Feet Posture (same as Position 3)
- Bring the right foot forwards and place next to your left foot. Straighten legs and lock your knees. Bend forward from the hips/lower back.
- Stretch your hands to touch your toes. Try to bring the head as close to the knees. Exhale
- Become aware of Swadhishthana Chakra (base of the spine).
Position 11
Hasta-Uttanasana – Raised Arms Posture (same as Position 2)
- Raise up the arms and stretch them above the head. Bend backwards and feel the arching of your body.
- Keep fingers together. Arms parallel to each other. Inhale
- Become aware of the Vishuddhi Chakra (neck center).
Position 12
Pranamasana – Prayer Posture (same as Position 1)
- Bring the hands together in the prayer position. Exhale
- Become aware of the Anahata Chakra (heart center).
- As you focus on the heart center think about all the things you are grateful for in your life.
This completes half round of Surya Namaskaar. Repeat the routine on the other side starting with taking the left leg back and continuing with the 12 positions.
Wind down with Shavasana (Corpse Posture)
Lie on the back – Feet apart (less than 1 foot apart). Hands by the side and away from the body. Palms facing upwards. Eyes gently closed.
Bring your attention to the whole body beginning from the soles of the feet to the top of the head.
Become aware of your breath.
Remain still for 3-5 minutes.