Surya Namaskar, also known as the Sun Salutation, is a revered yogic practice that figures prominently in the ancient Indian yoga tradition. As the name suggests, it is a series of dynamic poses that gracefully flow together, symbolizing gratitude and worship of the sun, the main source of energy and life on Earth.
Composed of a sequence of 12 interconnected poses, Surya Namaskar synchronizes breath with movement, creating a harmonious and meditative flow. Each pose stretches, flexes, and stimulates various muscle groups, promoting flexibility, strength, and balance. The series engages the entire body, from head to toe, while invigorating the mind and spirit.
Beyond its physical benefits, Surya Namaskar has deep spiritual significance. It is an expression of reverence to the sun, which represents divinity and the source of light and knowledge in Hindu mythology. Practitioners often do it at sunrise, connecting with the cosmic energies of the universe and finding inner peace.
Whether practiced as a stand-alone exercise routine or as part of a comprehensive yoga session, Surya Namaskar offers a holistic approach to health, well-being, and spiritual growth. Its simplicity, yet profound impact, has made it a widely appreciated and timeless practice, embraced by people seeking a deeper connection to themselves and the world around them.
Etymology and origins of Surya Namaskar :
The name “Surya Namaskar” comes from the Sanskrit words “Sūrya” meaning “Sun” and “Namaskāra” meaning “Greeting” or “Greeting”. It is a yoga practice that involves a sequence of postures and movements, often associated with paying homage to the Hindu demigod of the sun, Surya, who is considered the source of all life.
The origins of Surya Namaskar are unclear, but it is believed that the 17th-century saint Samarth Ramdas may have been linked to early versions of the practice. However, the modern form of Surya Namaskar was popularized and named after Bhawanrao Shriniwasrao Pant Pratinidhi, the Rajah of Aundh, in the 1920s. He described the practice in his book “The Ten-Point Way to Health: Surya Namaskars.”
The ancient and simpler forms of sun salutations, such as the Aditya Hridayam described in the Ramayana, are distinct from the modern sequence. In the 19th century, the Sun Salutation was not considered part of yoga and its postures were not considered asanas.
Renowned yoga teacher Krishnamacharya, often called “the father of modern yoga,” is believed to have based his Surya Namaskar sequence on traditional Indian wrestling exercises called dandas. Krishnamacharya’s students, K. Pattabhi Jois (creator of Ashtanga Vinyasa Yoga) and B.K.S. Iyengar (founder of Iyengar Yoga), learned the Sun Salutation from him and incorporated it into their respective styles of yoga.
In the 1960s, Vishnudevananda presented a new utilitarian conception of Surya Namaskar, promoting it as a health and wellness exercise, rather than a treatment for various illnesses as originally suggested by his guru, Sivananda.
In general, Surya Namaskar has evolved over time, influenced by various teachers and practitioners, and has become a popular and widely practiced yoga sequence that offers physical and mental benefits.
Surya Namaskar Poses :
The sequence consists of 12 main poses, which are repeated in reverse order to complete one full round. Here are the poses in the traditional Sun Salutation sequence:
- Pranamasana (Prayer Pose): Stand at the front of your mat with feet together or hip-width apart. Join your palms together in front of your chest, lengthen your spine, and take a moment to center yourself.
- Hastauttanasana (Raised Arms Pose): Inhale deeply, raise your arms upward and arch your back slightly, stretching your whole body.
- Uttanasana (Forward Bend Pose): Exhale and bend forward from the hips, bringing your hands to the mat beside your feet. If needed, bend your knees slightly to ease into the pose.
- Ashwa Sanchalanasana (Equestrian Pose): Inhale and step your right leg back into a lunge position, with the right knee on the floor and the left knee bent at a 90-degree angle. Look up and lift your chest.
- Dandasana (Stick Pose): As you exhale, step your left leg back, coming into a plank position with your body in a straight line, like a plank or stick.
- Ashtanga Namaskara (Salute with Eight Parts or Points): Slowly lower your knees, chest, and chin to the mat while keeping your hips lifted. This pose is also known as Eight-Limbed Salutation.
- Bhujangasana (Cobra Pose): Inhale, slide forward, and lift your chest into a gentle backbend, keeping your hands directly beneath your shoulders. This pose resembles a cobra raising its head.
- Parvatasana (Mountain Pose): Exhale and lift your hips, coming into an inverted V-shape or downward-facing dog pose. Straighten your legs and press your heels toward the floor.
- Ashwa Sanchalanasana (Equestrian Pose) – Repeat the equestrian pose on the other side by stepping your right foot forward.
- Uttanasana (Forward Bend Pose) – Repeat the forward bend pose as you did earlier, this time stepping your right foot forward.
- Hastauttanasana (Raised Arms Pose) – Inhale and come up, raising your arms overhead and arching your back slightly.
- Pranamasana (Prayer Pose) – Exhale, bring your palms together in front of your chest, and stand tall. This completes one round of Surya Namaskar.
You can continue the sequence by stepping your left leg back and repeating the entire cycle or simply perform an equal number of rounds on both sides. Surya Namaskar is a complete body workout that offers numerous benefits, including increased flexibility, strength, and improved mental focus. Remember to synchronize each movement with your breath for a smooth and meditative practice.
Surya Namaskar Mantras :
mantras that are commonly chanted during each step of the Surya Namaskar (Sun Salutation) sequence:
| Step | Mantra (Sanskrit) | Mantra (Transliteration) | Mantra (Translation) |
|---|---|---|---|
| 1 | ॐ मित्राय नमः | Om Mitraya Namaha | Salutations to the friendly one (the Sun) |
| 2 | ॐ रवये नमः | Om Ravaye Namaha | Salutations to the shining one (the Sun) |
| 3 | ॐ सूर्याय नमः | Om Suryaya Namaha | Salutations to the dispeller of darkness (the Sun) |
| 4 | ॐ भानवे नमः | Om Bhanave Namaha | Salutations to the radiant one (the Sun) |
| 5 | ॐ खगाय नमः | Om Khagaya Namaha | Salutations to the one who moves in the sky (the Sun) |
| 6 | ॐ पूष्णे नमः | Om Pushne Namaha | Salutations to the giver of strength (the Sun) |
| 7 | ॐ हिरण्यगर्भाय नमः | Om Hiranyagarbhaya Namaha | Salutations to the golden cosmic self (the Sun) |
| 8 | ॐ मरीचये नमः | Om Marichaye Namaha | Salutations to the lord of dawn (the Sun) |
| 9 | ॐ आदित्याय नमः | Om Adityaya Namaha | Salutations to the son of Aditi (the Sun) |
| 10 | ॐ सावित्रे नमः | Om Savitre Namaha | Salutations to the stimulator (the Sun) |
| 11 | ॐ अर्काय नमः | Om Arkaya Namaha | Salutations to the source of life (the Sun) |
| 12 | ॐ भास्कराय नमः | Om Bhaskaraya Namaha | Salutations to the illuminator (the Sun) |
During Surya Namaskar, these mantras are chanted while performing the 12 physical postures or asanas, one mantra for each posture. It’s a way to express gratitude to the Sun and invoke its energy and blessings. Different variations and traditions may have slight variations in the mantras used, but these are some of the commonly recited mantras during the practice.
Surya Namaskar Benefits :
Here are some of the benefits of practicing Surya Namaskar regularly:
- Flexibility: The various postures involved in Surya Namaskar help stretch and tone the muscles, making the body more flexible over time.
- Strengthens Muscles: It targets different muscle groups, including the arms, shoulders, legs, and core, leading to increased strength and improved muscle tone.
- Cardiovascular Health: The flow of Surya Namaskar is dynamic and involves continuous movement, which can elevate the heart rate, improve blood circulation, and promote cardiovascular health.
- Weight Management: Regular practice of Surya Namaskar can aid in burning calories and managing weight when combined with a balanced diet.
- Improved Digestion: The forward and backward bends in the sequence stimulate the digestive organs, helping to improve digestion and alleviate digestive issues.
- Stress Reduction: Surya Namaskar incorporates deep breathing and meditation-like movements, which can help reduce stress, anxiety, and promote relaxation.
- Better Posture: It promotes awareness of body alignment and can help correct posture-related issues.
- Enhanced Focus and Concentration: The synchronized movements, breathwork, and mindfulness involved in Surya Namaskar can improve mental clarity and concentration.
- Balanced Hormones: The practice of Surya Namaskar is believed to help balance the endocrine system, which is responsible for hormone regulation in the body.
- Detoxification: The sequence involves stretching and compressing various organs, aiding in the elimination of toxins from the body.
- Improved Lung Function: The deep breaths during the practice help expand lung capacity and improve respiratory function.
- Spiritual Connection: Surya Namaskar is often considered a holistic practice that connects the mind, body, and spirit, promoting a sense of inner peace and spiritual well-being.
