Sun Salutation Pose

Surya Namaskarasana



Modification: palms facing up

 

Pose Type: standing, backbend


Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)




Surya Namaskar

Surya Namaskar, also known as Sun Salutation, is a series of yoga postures that has been practiced for thousands of years in India. This ancient exercise is not only physical, but also spiritual and emotional, connecting the body, mind, and soul with the divine power of the sun. In this blog, we will explore the history, benefits, and steps of Surya Namaskar, as well as tips and modifications for beginners and advanced practitioners.


History of Surya Namaskar


The origins of Surya Namaskar are rooted in Hindu mythology and Hinduism, where the sun is revered as a symbol of life, energy, and enlightenment. According to Hindu mythology, the sun god Surya travels across the sky every day, bringing light and warmth to the world. By practicing Surya Namaskar, the yogi shows gratitude and homage to the sun, and receives its blessings in return.


Surya Namaskar was first mentioned in ancient scriptures, such as the Rig Veda and the Bhagavad Gita, as a way to pay homage to the sun and purify the body and mind. In the 20th century, the yoga master Sri K. Pattabhi Jois popularized Surya Namaskar as part of the Ashtanga Vinyasa Yoga tradition, and made it an integral part of modern yoga practice. Today, Surya Namaskar is widely practiced in India and around the world, and has been embraced by many cultures and religions as a universal form of exercise and meditation.


Benefits of Surya Namaskar


Surya Namaskar is a full-body workout that provides numerous physical, mental, and spiritual benefits. Some of the most notable benefits of Surya Namaskar include:


Physical Benefits:

1.

Strengthening the muscles: Surya Namaskar strengthens the muscles of the arms, legs, back, and core, improving overall flexibility and posture.

2.

Improving cardiovascular health: Surya Namaskar is a low-impact exercise that helps to increase circulation and heart rate, improving cardiovascular health and reducing the risk of heart disease.

3.

Increasing stamina and endurance: Surya Namaskar is a dynamic exercise that requires the body to move continuously, building stamina and endurance over time.

4.

Stimulating the digestive system: Surya Namaskar stimulates the digestive system, improving digestion and reducing the risk of digestive problems.

5.

Stretching and toning the muscles: Surya Namaskar involves a series of stretches and postures that tone and stretch the muscles, reducing the risk of injury and improving overall flexibility.


Mental Benefits:


Reducing stress and anxiety: Surya Namaskar helps to reduce stress and anxiety by promoting relaxation and mindfulness, and releasing endorphins, the body's natural stress-relievers.


Improving concentration and focus: Surya Namaskar requires concentration and focus, helping to improve cognitive function and mental clarity.


Boosting self-confidence and self-esteem: Surya Namaskar helps to improve body image and self-esteem by promoting physical health and well-being.



Spiritual Benefits:


Connecting with nature: Surya Namaskar connects the practitioner with the natural world, helping to deepen the connection with nature and the environment.


Improving mindfulness and self-awareness: Surya Namaskar requires focus and mindfulness, helping to improve self-awareness and emotional well-being.


Promoting inner peace and harmony: Surya Namaskar helps to quiet the mind and promote inner peace and harmony"



Steps of Surya Namaskar


Surya Namaskar consists of 12 postures, each flowing into the next, creating a continuous movement that is both graceful and meditative. Here are the steps of Surya Namaskar:


1 . Pranamasana (Prayer Pose): 

Stand at the front of your mat with your feet together and your hands together in front of your chest in prayer pose.


2 . Hasta Uttanasana (Raised Arms Pose): 

Inhale and raise your arms above your head, reaching towards the sky.


3.Hastapadasana (Hand to Foot Pose): 

 and bend forward from the waist, bringing your hands towards your feet.


3.Ashwa Sanchalanasana (Equestrian Pose):

 Inhale and step your right foot back, coming into a low lunge position with your left knee bent and your right knee straight.


4.Parvatasana (Mountain Pose): 

Exhale and bring your right foot back to meet your left foot, coming into a high plank position with your arms and legs straight.


5.Ashtanga Namaskara (Eight Limb Pose):

 Lower your body to the floor, keeping your elbows close to your sides, and come into a low cobra pose with your chest and head lifted.


6.Bhujangasana (Cobra Pose):

 Inhale and lift your chest and head off the floor, coming into a full cobra pose.


7.Adho Mukha Svanasana (Downward Facing Dog Pose): Exhale and push your hips back and up, coming into a downward facing dog position with your hands and feet on the ground.


8.Ashwa Sanchalanasana (Equestrian Pose):

 Inhale and step your right foot forward, coming into a low lunge position.


9.Hastapadasana (Hand to Foot Pose): 

Exhale and bring your left foot forward, coming into a forward bend.


10.Hasta Uttanasana (Raised Arms Pose):
 Inhale and raise your arms above your head, reaching towards the sky.


11.Pranamasana (Prayer Pose): 

Exhale and return to the starting position, bringing your hands together in front of your chest in prayer pose.


Tips for Beginners


 Surya Namaskar is a dynamic and flowing exercise, but it's important to start slow and ease into the movements to prevent injury.


Focus on your breath:

 Surya Namaskar is a meditative exercise, so it's important to focus on your breath and let it guide your movements.


Use props:

 If you have trouble reaching your feet or maintaining balance, consider using props such as blocks or a wall for support.


Modify the postures:

 If you have any physical limitations or injuries, modify the postures to make them safer and more accessible for you.


Tips for Advanced Practitioners

Incorporate variations:

For a more challenging practice, incorporate variations of the postures, such as jumping forward or backward, or adding in arm balances.


Practice with speed: 

To build endurance and strength, try practicing Surya Namaskar at a faster pace, flowing from one posture to the next without pausing.


Integrate mindfulness and meditation:

 To deepen the spiritual and mental benefits of Surya Namaskar, incorporate mindfulness and meditation into your practice, focusing on the sensations in your body"