SURYA NAMASKAR

What is it?

Surya means, “Sun” in Sanskrit. Surya is the Hindu god and the source of all life.

The Sanskrit word “Namaskar” stems from namas, which means “to bow” and “kar” which has been derived from the verb “kri” means “to do.” As such, “namaskar” means, “I do the act of saluting or bowing with respect.”

Together, Surya Namaskar means by practicing “I am bowing with respect to the sun, the source of all life, that resides within me”.

The traditional Surya Namaskara(Sun Salutation), is practiced at the beginning of an asana session to warm up the body, and to acknowledge the inner sun and its profound role in regulating the body. According to yogic science, there are devas or divine impulses that rule the different parts of our human body. The 12 Sun Salutation movements are based on the 12 zodiac signs and can help us to be in sync with our physical and mental cycles.

Though the Sun Salutation comes in many forms, the classical version described below involves linking twelve asanas. Every movement is accompanied with long, deep breaths, performed continuously without a break, without variations or pauses.

Benefits of practising Surya Namaskara:

Every round is made up of 12 different positions giving various vertebral movements to the spinal column. This 10-minute practice can be a very good workout for the cardiovascular system when practiced at a faster pace. On the other hand, it can be very relaxing and reflective when practiced at a slower pace. As a result, vitality, confidence, ingenuity, instinctive and mental abilities increase.

Each posture has a specific mantra meant to be verbally or silently repeated along with it. Advanced yogis may focus on each asana’s corresponding chakra in addition to repeating the mantra. Practiced with awareness of the physical body and the chakras, the series turns from a moving meditation into a deep spiritual experience. Sun Salutation is the perfect embodiment of a yoga practice. It incorporates all of yoga’s core elements, weaving together asana, pranayama, mantra, and meditation to make a complete sadhana.

Each round is comprising 12 movements – once with the right leg leading and once with the left, and one should practice this sequence at least twelve rounds by repeating twelve names of the Lord Sun along with the Beeja mantras(HRAAM HREEM HROOM HRAIM HRAUM HRAHA).

How to perform Surya Namsakar

Steps:

Start in Standing Pose – Tadasana (Mountain Pose)

Stand at the front edge of your mat. Keep your feet hip-distance wide, tailbone lengthening toward the earth. Let the arms relax next to the body. Bring awareness to the soles of the feet. Feel that gravity is anchoring the feet to the earth, pulling any tension in the body down and out the soles of the feet. 

Step 1: Pranamasana (Prayer Pose)
Mantra: Om Hraam Mitraya Namaha

Concentration on:  Anahata Chakra – Heart Center

Stand at the front edge of your mat. Keep your feet together, and make sure your weight is equally balanced on both the feet. Expand your chest and relax your shoulders.
Inhale. Lift both arms up from the sides, and as you Exhale, bring your palms together in front of the chest in prayer position.

Step 2: Hasta Uttanasana (Raised Arms Pose)
Mantra: Om Hreem Ravaye Namaha

Concentration on: Vishuddhi Chakra – Throat Center

Inhale. Lift your arms up and back, keeping the biceps close to the ears. The palms are either facing front or each other.

Arch back and push the hips forward. Bring awareness to the stretch in the abdominal organs.

Step 3: Padahastasana(Standing Forward Bend)
Mantra: Om Hroom Suryaya Namaha

Concentration on: Swadhisthana Chakra – Pelvic Center

Exhale. Bend forward from your waist, keeping the arms alongside the ears. As you exhale completely, bring the palms or fingers to touch the floor beside the feet, or as far as possible. The knees remain straight.

Step 4: Ashwa Sanchalanasana(Low Lunge/ Equestrian pose)
Mantra: Om Hraim Bhanave Namaha

Concentration on:  Ajna Chakra – Eyebrow Center

Inhale. Take a long step backwards with your right leg as far as possible. Lower your right knee to the floor and the toes stretch backward.

The left foot remains between the hands with the sole of the foot flat on the floor. Gently look up.

Step 5: Kumbhakasana (Plank)
Mantra: Om Hraum Khagaya Namaha

Concentration on: Vishuddhi Chakra – Throat Center

Hold the breath and take your left leg back in line with the right and bring the whole body into a straight line. Gaze diagonally downward, keeping your head in line with your spine.

Step 6: Ashtanga Namaskara (Salute with Eight Parts)
Mantra: Om Hraha Pushne Namaha

Concentration on: Manipura Chakra – Navel Center

Exhale. Gently lower your knees, chin and chest to the floor.

The toes are tucked under and hips are lifted from the floor. Concentrate on the whole body. Arms are bent with elbows tucked in and hands under the shoulders.

Step 7: Bhujangasana (Cobra pose)
Mantra: Om Hraam Hiranya Garbhaya Namaha

Concentration on: Swadhisthana Chakra – Pelvic Center

Inhale. Press your hips to the floor and slide your body forward and up, rising your chest up. Look upwards.

Your elbows should be bent keeping them close to the body and roll the shoulders down and back away from the ears. Keep the legs on the ground. Focus on relaxing the spine.

Step 8: Parvatasana (Mountain Pose)
Mantra: Om Hreem Marichaye Namaha

Concentration on: Vishuddhi Chakra – Throat Center

Exhale. Tuck the toes under and push the hips and the tailbone up to bring the body into an inverted ‘V’ pose. Align the head in between the arms. Bring awareness to the length of the spine and back of the legs.

Step 9: Ashwa Sanchalanasana (Low Lunge / Equestrian pose)
Mantra: Om Hroom Adityaya Namaha

Concentration On: Ajna Chakra – Eyebrow Center

Inhale. Bring your right foot forward with a large step in between the two hands. Lower the left knee to the floor and the toes stretching backward.

The right foot remains between the hands and the sole of the foot is flat on the floor. Look up.

Step 10: Padahastasana (Standing Forward Bend)
Mantra: Om Hraim Savitre Namaha

Concentration on: Swadhisthana Chakra – Pelvic Center

Exhale. Bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.

Step 11: Hasta Uttanasana (Raised Arms Pose)
Mantra: Om Hraum Arkaya Namaha

Concentration on: Vishuddhi Chakra – Throat Center

Inhale. Reach the arms forward and up. Align the arms with the ears and lift the torso.

Reach the arms toward the sky, arch the back, and push the hips forward. Bring awareness to the stretch in the abdomen.

Step 12: Pranamasana (Prayer Pose)
Mantra: Om Hraha Bhaskaraya Namaha

Concentration on: Anahata Chakra – Heart Center

Exhale. Bring the hands in to prayer position in front of the chest and return to the starting position. Bring awareness to the heart.

Ending the practice

To end this practice, lie down and relax your entire body in Savasana (Corpse pose) for two to three minutes. Your body needs sufficient time to adjust to the effects of the stretches of your Sun Salutations. Breathe and allow the heart rate to return to normal before moving on to other asanas.
Beginners can start with four to six slow rounds of Sun Salutations, adding one more each week. If they’re breathing heavily, they should pause in between each round and take several breaths. Intermediate students can practice up to 12 rounds of Sun Salutations at a moderate pace.

Precautions

Avoid practicing Surya Namaskaram if you have high blood pressure, coronary artery disease, hernia, intestinal tuberculosis, during the onset of menstruation or if you had a stroke.

Note: Surya namaskar can also be practiced with the above conditions but with the help of a Guru with slight modifications in the positions.