Surya-Namaskar - Sun Salutation

Alternatives
Yoga

Surya Namaskara (Sun Salutation) literally means paying respect to the Sun God. In Hindu mythology Sun is respected as the source of energy, life and vitality. This is why traditionally Surya Namaskar is done at sunrise.

The asana is actually a combination of asanas in a sequence that alternately stretches the spine backwards and forwards. When practiced with breath awareness, each asana is performed with alternate inhalation and exhalation (except for the sixth step in which the breath is held in an external suspension).

1. Pranamasana (Prayer Pose)

2. Hasta Uttanasana (Raised Arms Pose)

3. Uttanasana (Standing Forward Bend Pose)

4. Ashwa Sanchalanasana (Equestrian Pose)

5. Adho Mukha Svanasana (Downward Dog Pose)

6. Ashtanga Namaskara (Salute With The Eight Limbs Pose)

7. Bujangasana (Cobra Pose)

8. Adho Mukha Svanasana (Downward Dog Pose)

9. Ashwa Sanchalanasana (Equestrian Pose)

10. Uttanasana (Standing Forward Bend Pose)

11. Hasta Uttanasana (Raised Arms Pose)

12. Pranamasana (Prayer Pose)

Instructions:

1. Pranamasana (Prayer pose)

o Stand (preferably facing the rising sun) with both feet together.

o Clasp both palms together (as in a prayer).

2. Hasta Uttanasana (Raised Arms pose)

o Inhale and raise the arms upward.

o Gently bend backward, stretching your arms above your head.

3. Uttanasana (Standing Forward Bend pose)

o Exhaling, slowly bend forward and try to touch the ground before your feet.

o Try to touch your head on the knees.

4. Ashwa Sanchalanasana (Equestrian pose)

o Place the hands next to the feet.

o Inhaling, move the right leg back, away from the body in a wide backward step.

o Keep the left foot between the hands.

o Raise the head.

5. Adho Mukha Svanasana (Downward Dog pose)

o Exhaling, move the left foot back and place it next to the right foot.

o Straighten the arms and raise your hips.

o Align the head with the arms, forming an upward arch. (for detailed instructions, see Adho Mukha Svanasana)

6. Ashtanga Namaskara (Salute with the Eight Limbs pose)

o Holding the breath outside, lower the body to the floor until the toes, knees, hands, chest and forehead touch the ground.

7. Bujangasana (Cobra Pose)

o Inhaling, gently raise the head and bend backward as much as possible.

o Without over straining, bend the spine to the maximum.

8. Adho Mukha Svanasana (Downward Dog Pose)

o Exhaling, lift your body.

o Straighten the arms and raise your hips.

o Align the head with the arms, forming an upward arch. (for detailed instructions, see Adho Mukha Svanasana)

9. Ashwa Sanchalanasana (Equestrian Pose)

o Inhaling, lower your body and move the right leg in front.

o Place the right foot in between the hands.

o Raise the head.

10. Uttanasana (Standing Forward Bend pose)

o Exhaling, bring your left foot in front right next to your right foot.

o Try to touch the head on the knees.

11. Hasta Uttanasana (Raised Arms pose)

o Inhale and raise the arms upward.

o Gently bend backward, stretching your arms above your head.

12. Pranamasana (Prayer pose)

o Stand (preferably facing the rising sun) with both feet together.

o Clasp both palms together (as in a prayer).

Beginners: Practice Surya Namaskara without over straining or over stretching. Do not make any jerky, sudden movement. In the beginning, practice without breath awareness.

Advance: Practice with breath awareness. Slowly increase the duration. Try retaining each pose for one minute.

Benefits:

o Rejuvenate the skin, prevents skin disorders and, cures blemishes and acne problems.

o Prevents hair loss and greying.

o Promotes wellbeing, health, strength and longevity.

o Strengthens abdominal muscles.

o Tones up the digestive system.

o Cures constipation, dyspepsia and flatulence.

o Ventilates and exercises the lungs

o Oxygenates the blood by removing unwanted carbon dioxide and other toxic gases.

o Tones up the nervous system.

o Improves memory.

o Cures insomnia and calms anxiety.

o Normalises the activity of the endocrine glands – especially the thyroid gland.

o Improves muscle flexibility.

o Firms women’s breasts.

o Regulates menstrual cycle and alleviates related symptoms, pains and discomfort.

o Alleviates menopause related symptoms such as hot flushes.

o Helps weight management. It is beneficial for reducing as well as gaining weight.

o Broadens men’s chest.

o Firms up arm muscles.

o Adds flexibility to the spine and the waist.

o Cures low blood pressure.

Contraindications/Cautions:

o Hernia.

o High blood pressure.

o Women should avoid Surya Namaskar after second trimester and during menstrual periods.