In the ancient language of Sanskrit, “surya” refers to the sun, and “namaskar” means greeting or salute. Surya Namaskar, also known as Sun Salutation, is a sequence of twelve powerful yoga poses that has been practiced for centuries. It serves as a beautiful way to express gratitude to the sun for sustaining life on our planet.
What is Surya Namaskar?
Surya Namaskar is more than just a physical exercise; it’s a holistic practice that warms up the body, generates internal heat, and prepares us for deeper yoga asanas. Each round of Sun Salutation consists of two sets, and each set comprises twelve yoga poses. Let’s explore this ancient tradition step by step:
Pranamasana (Prayer Pose)
- Stand at the edge of your mat with feet together.
- Balance your weight equally on both feet.
- Expand your chest and relax your shoulders.
- Inhale, lift both arms up from the sides, and bring your palms together in front of your chest.
Hastauttanasana (Raised Arms Pose)
- Inhale, lift your arms up and back, keeping biceps close to the ears.
- Stretch your whole body from heels to fingertips.
Hastapadasana (Standing Forward Bend)
- Exhale, bend forward from the waist, keeping the spine erect.
- Bring hands down to the floor beside your feet.
Ashwa Sanchalanasana (Equestrian Pose)
- Inhale, push your right leg back as far as possible.
- Bring the right knee to the floor and look up.
Dandasana (Stick Pose)
- Inhale, take the left leg back, aligning the whole body in a straight line.
Ashtanga Namaskara (Salute with Eight Parts)
- Gently bring your knees down to the floor and exhale.
- Slide forward, rest your chest and chin on the floor, raising your posterior slightly.
Bhujangasana (Cobra Pose)
- Slide forward and raise your chest into the Cobra pose.
- Keep your elbows bent and shoulders away from the ears.
Parvatasana (Mountain Pose)
- Lift your hips up, forming an inverted V shape with your body.
- Breathe deeply in this downward-facing dog pose.
Ashwa Sanchalanasana (Equestrian Pose) – Left Leg
- Inhale, swing your left leg forward, placing it between your hands.
- Lower your right knee and toes to the floor, looking up.
Hastapadasana (Standing Forward Bend) – Left Leg
- Exhale, step your right leg forward, bringing feet together.
- Bend forward and touch the floor with your palms or fingertips.
Hastauttanasana (Raised Arms Pose) – Left Leg
- Inhale, reach forward, lifting your torso and arms up.
- Slightly bend backward and look up.
Pranamasana (Prayer Pose)
- Exhale, bring your hands to namaskar mudra.
- Relax and breathe.
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Remember to practice Surya Namaskar early morning on an empty stomach for the best results. Express your gratitude to the sun, and let this ancient tradition infuse your day with energy and mindfulness.