Sun Salutation
Surya means sun and Namaskar means salutation or worship.
Sun Salutation is made up of a beautiful set of asanas that massage, detoxify, and stimulate almost every organ in the human body and provide flexibility to the spine. Sun Salutation is a wonderful way to warm up and stretch at the same time.
10-Minute Full Workout
Surya Namaskar is a panacea for those who live in cities and are very pressed for time, as well as an opportunity to exercise adequately. In just ten minutes, your body receives a complete and systematic workout. No other routine exercises can surpass this yoga complex.
Sun Salutation makes the body strong, elastic, and flexible and tones every part of it.
Benefits of Sun Salutation
It stretches the spine, calves, and the backs of the legs; strengthens the legs, arms, back, and stomach muscles.
The back bends and straightens, the abdomen pulls in and stretches, it relaxes all the joints, makes the muscles flexible, massages the internal organs, and activates all systems of the body.
Five Main Aspects of Surya Namaskar
Physical Poses
There are twelve physical poses (asanas), which correspond to the twelve zodiac signs. During the sun’s apparent journey through the sky, it passes through each of the zodiac signs and is believed to triumph in each sign as it enters its domain.
Breathing
Each pose in Surya Namaskar is associated with inhalation, exhalation, or breath retention.
Breathing happens naturally, without being forced. The breath matches the pattern typically followed in physical movement.
Mantras
Each of the twelve positions of Surya Namaskar is associated with a special mantra.A mantra is a combination of syllables, sounds, or phrases, discovered by ancient sages, which have been widely known in India for thousands of years.They are emotional sounds and through the power of their vibration have a subtle but powerful and penetrating effect on the mind and body.Mantras may or may not have specific meanings, but the vibrations they create reach every particle of human essence.
Awareness
This is an essential element of Surya Namaskar.
Awareness is important for the best results.
Rest
This is not exactly part of Surya Namaskar.However, it is an additional practice that should be done without skipping at the end of the rounds — ideally in Shavasana — Corpse Pose.
The Twelve Positions of Surya Namaskar
One full round consists of twenty-four positions.
To complete the second half of Surya Namaskar, the same twelve positions are repeated with the opposite leg.
Pranam Asana (Prayer Pose)
Stand straight with feet together. Bring the palms together in Prayer Pose.
Hasta Uttan Asana (Raised Arms Pose)
While inhaling, raise the arms upward, stretching as high as possible.
Gently arch the back, moving the arms backward and the pelvis forward.
Elbows and knees are straight, the head is between the arms, the chin points to the ceiling.
Hasta Padasana (Hands to Feet Pose)
While exhaling, bend forward.
Place the hands on the floor. Bend the knees. With hands on the floor, straighten the knees.
Ashwa Sanchalanasana (Equestrian Pose)
Stretch the right leg as far back as possible, right knee on the floor, feet turned toward the ceiling.
Look up.
Danda Asana (Plank Pose)
Holding the breath, stretch the left leg back.
The body is in a straight line, keeping the knees straight.
Shishu Asana (Child’s Pose)
While exhaling, push back.
Place the thighs on the heels, the forehead toward the knees, and the hands on the ground in front of you. Stretch.
Ashtanga Namaskar (Salute with Eight Parts or Points)
Move forward, keeping the chin close to the ground.
The chin, chest, palms (on both sides of the chest), knees, and toes touch the floor.Lift the rear part of the body.
Bhujang Asana (Cobra Pose)
While inhaling, assume Cobra Pose.
Hands under the shoulders, elbows close to the body, heels together.
Press the pelvis to the ground and lift yourself up.
Try to make the arch in the upper part of the back.
Parvat Asana (Mountain Pose)
While exhaling, go on hands and feet in an inverted "V" position.
Push back with the hands and hips, trying to place the heels on the ground.
Ashwa Sanchalan Asana (Equestrian Pose)
While inhaling, bring the right leg forward.
Looking up, keep the left knee on the ground, left foot turned toward the ceiling.
Hasta Padasana (Hands to Feet Pose)
While exhaling, place the left foot next to the right.
Hasta Uttan Asana (Raised Arms Pose)
While inhaling, lift back up to a standing position, stretching the arms up and back, pushing the pelvis forward.
Tadasana
While exhaling, relax the arms back down to the body.
Feel the difference between the two sides of the body.
You have completed half a round of Sun Salutation.
To complete the round, repeat from the beginning, moving the left leg instead of the right in positions (steps 4 and 9).
Surya Namaskar at Different Speeds Offers Different Benefits
You can repeat this sequence at different speeds:
Fast – to warm up the body and exercise the heart (as a cardiovascular toner)
Slow – to strengthen and tone the muscles and improve the function of the internal organs
Add an Attitude of Gratitude
Surya Namaskar also offers you the opportunity to add gratitude to the practice of asanas.
Without the sun, life on this planet would be nearly impossible.
With your gratitude toward the sun and your awareness while doing Surya Namaskar — acknowledging that there are higher forces responsible for life — you can make your practice sacred.
Did You Know?
You can also perform Surya Namaskar with the different mantras (names of the sun) to add a deep spiritual and meditative aspect:
Om Namah Mitraya
Om Namah Ravaye
Om Namah Suryaya
Om Namah Bhanave
Om Namah Khagaya
Om Namah Pushnehe
Om Namah Hiranyagarbhaya
Om Namah Marichaye
Om Namah Adityaya
Om Namah Savitre
Om Namah Arkaya
Om Namah Bhaskaraya
The Best of Sun Salutation
Surya Namaskar has a subtle effect on you that may be more important than the physical benefits.
It depends on your attitude.
If you are aware and fully conscious of the intonation of the mantras, the breathing, and the movement, the practice will make you very calm and completely relaxed.
Doing Surya Namaskar is like meditation.
It also helps to reduce emotional conflicts and cope with stress, depression, anger, and hatred.
Surya Namaskar is a great way to start the day and helps you prepare in every way — to face new challenges with physical, mental strength, and confidence.
