In Sanskrit, Surya means Sun and Namaskara means Salutation, so Surya Namaskara directly translates to Sun Salutation. These series of asanas (poses) are some of the best known and most widely practiced poses in the world.

Surya Namaskara: Why is it so important?

It is important to mention that the Surya Namaskara was not part of the original 12 Hatha Yoga poses but was added later on based on the enlightened sages of the Vedic age. There are many theories about the origin of Surya Namaskara, but one thing that all can agree on the benefits that the practice brings to the body in mind. Additionally to creating physical strengthen the practice of Sun Salutation also brings the dynamic mediation with the mind focusing in just one point at the time and finally, the awareness of the expanding and circulating energy in the body.

Both the Sun and the moon are important components of the practice of Yoga. You find references to these astrological bodies in many manuscripts as they are directly related to the Nadis (energy centers) which carry the vital, life-giving force, prana.

Surya Namaskara as Spiritual Practice

This sequence of asanas can be considered a complete sadhana (spiritual practice) in itself because it leads to a balanced energy system at both mental and physical levels. It is a versatile practice that includes asanas, pranayama, mantras and meditation techniques. For beginners, it is easy to grasp the sequence of poses and to see physical progress very quickly, making it an encouraging practice. The mental progress happens simultaneously on the pranic body, though it may take time to tap into the level of mindfulness necessary to be able to realize the positive mental and emotional effects.

The worship of the sun

The approach to Surya Namaskara should be a holy prayer to the sun as the source of all life on earth. The fire element is cherished outside and inside the practitioner. Usually we use words and thoughts to formulate worshipping of the divine nature. In contrast, during Surya Namaskara we use the whole body for expressing the intention fully in every pose.

First of all the Manipura Chakra and the solar plexus are activated by the sun salutation, creating courage and determination in the practitioner. The navel center is the place where we receive nourishment before we are born through the umbilicus. As a result of Surya Namaskara this very center is activated in the physical as well as in the subtle layer of the body.

Traditional 12 Poses of Surya Namaskara

In Hatha Yoga, the Surya Namaskara Classic sequence is not to be altered and consists of 12 poses in a rhythmic sequence reflecting the rhythms of the universe, the twenty-four hours of the day, the twelve zodiac phases of the year and the biorhythms of the body. Here is a description of the Hatha Yoga Surya Namaskara Classic sequence:

1 – Pranamasana (prayer pose): Stand on the top of the mat, palms together at heart center.

2 – Hasta Utthanasana (raised arms pose): Raise arms above the head with a slight bend on the upper back, instigated by the shoulders pulling back and finger tips pulling up

3 – Padahastasana (hand to foot pose): Bend forward bring the hands to the feet

4 – Ashwa Sanchalanasana (equestrian pose): Step right leg back, place right knee on the ground and raise the chest keeping the left knee at 90 degrees

5 – Parvatasana (mountain pose): Step the left leg backward and raise the hips towards the sky for plank pose

6 – Ashatanga Namaskara (salute with 8 limbs parts): Lower the knee, chest and chin on the ground

7 – Bhujangasana (cobra): Lift the chest up keeping the legs and hips on the ground, pulling toes to the back wall to encourage chest to lift

8 – Parvatasana (mountain pose): Step the left leg backward and raise the hips towards the sky (Downward Facing Dog)

9 – Ashwa Sanchalanasana (equestrian pose): Step right leg to the front, place left knee on the ground and raise the chest keeping the right knee at 90 degrees

10 – Padahastasana (hand to foot pose): Step the left leg forward and raise the hips up keeping the hands to the feet

11 – Hasta Utthanasana (raised arms pose): Raise arms raised above the head with a slight

bend on the back

12 – Pranamasana (prayer pose): Stand on the top of the mat, palms together at heart Center.

Perferct preparation for any Asana practice

Certainly, Surya Namaskara is ideal to start any Yoga class because it warms up the body, creates fire and removes tiredness. Even more it refreshes the mind and is the best medicine against heaviness or lethargy as well as stiffness in the limbs. It makes the Prana, the life force, flow through the whole system and awakens the power of self-healing.

Why Many Version of Surya Namaskara

Additionally to the Surya Namaskara, the Chandra Namaskara or Moon Salutation, is a great in addition to any Hatha Practice. This Chandra Namaskara adds only one pose, Ardha Chandrasana (half-moon pose), after Ashwa Sanchalanasana (equestrian pose) making a total of 14 poses. To perform Ardha Chandrasana, from Ashwa Sanchalanasana, raise the arms up above the head towards the sky.

Along the years, many variations of Surya Namaskara have been introduced in order to give flow to the asanas. In the Ashatanga Vinyasa style alone, there are 2 versions of the practice and many others have been created to uniquely link different asanas together.

Benefits of Surya Namaskara

Surya Namaskara brings joy and creates a firm body-, mind-, and breath-connection. It strengthens the vision and ignites the digestive fire. Furthermore, it helps to focus and brings the energy to the body parts where you need it. With that it perfectly prepares you for further asana practice. While you incorporate the breath during the sequence it is crucial to observe that the body follows the flow of the breath. So, everybody moves in their own personal rhythm, their own breathing pace. As the breath deepens the poses deepen as well and the mind becomes observative to the details and the energy flow in the different asanas.

Join us on our next Yoga Teacher Training course to learn more about this practice.