Surya Namaskara - Sun Salutation

Surya Namaskar, or the Sun Salutation is composed of a series of twelve yoga postures performed in sequence. Last five yoga postures are basically repetition of first five yoga asanas in reverse order. Surya Namaskar was not a formal part of traditional Hatha Yoga, but it has so much value that it has been now accepted as a part of Hatha Yoga. It is generally now used as a warm-up exercise before the asana practice. If there is a shortage of time, just Surya Namaskar practice provides substantial benefit.

 

It is typically performed in the open air, facing the sun, at sunrise. For each of the postures, there is a particular breathing pattern to be followed inhalation for the backward bends and exhalation for the forward bends. For each posture a particular mantra of the sun has to be chanted.

Posture, Breath, and corresponding Mantra

1. Pranamasana (Prayer Pose) - Normal Breath - Om Mitraaya Namaha
2. Hasta Uttanasana (Raised Arms Pose) - Inhale - Om Ravaye Namaha
3. Padahastasana (Toe Touch Pose) - Exhale - Om Suryaaya Namaha
4. Ashwa Sanchalanasana (Equestrian Pose) - Inhale - Om Bhaanve Namaha
5. Parvatasana (Mountain Pose) - Exhale - Om khagaaya Namaha
6. Ashtanga Namaskara (Salute with eight limbs) - Hold breath - Om Pooshney Namaha
7. Bhujangasana (Cobra Pose)- Inhale - Om Hiranayagarbhaaye Namaha
8. Parvatasana (Mountain Pose) - Exhale - Om Mareechaye Namaha
9. Ashwa Sanchalanasana (Equestrian Pose)- Inhale - Om Adityaaya Namaha
10. Padahastasana (Toe Touch Pose) - Exhale - Om Savitre Namaha
11. Hasta Uttanasana (Raised Arms Pose)- Inhale - Om Arkaaya Namaha
12. Pranamasana (Prayer Pose) - Exhale - Om Bhaaskaraaya Namah

Minimum Rounds

One round of Sun Salutation consists of two sequences, the first leading with the right foot in positons 4 and 9, the second leading with the left. Hands must be in one place from positons 3 to 10 and movements should match with the breathing. It is good to start by practicing four rounds and gradually build up to twelve rounds.

 

Benefits of Surya Namaskara

• It activates digestion and gets rid of constipation and dyspepsia.
• Strengthens abdominal muscles.
• Thoroughly ventilates the lungs, and oxygenates the blood.
• Tones up the nervous system and improves memory.
• Promotes sleep and calms anxiety.
• Normalizes the activity of the endocrine glands - especially the thyroid gland.
• Refreshes the skin. Prevents Skin disorders.
• Improves muscle flexibility.
• Prevents loss of hair and graying.
• Helps reduce fat.
• Reduces abnormal prominence of the Adam's apple.
• Eliminates unpleasant smells from the body.
• Lends grace and ease of movements to the body.
• Revives and maintains the spirit of youthfulness.
• Broadens chest and beautifies arms.
• Makes the spine and waist flexible.
• Produces health, strength, efficiency and longevity.
• In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles. Suppresses menstrual irregularity and assists in easy childbirth.

Who should NOT do Surya Namaskara?

• Pregnant women should not practice.
• Patients of Hernia and high blood pressure.
• People suffering from back conditions.
• Women should avoid Surya Namaskara during menses.