The Sanskrit word for sun is Surya and Namaskara means salutation or greeting.
The traditional Surya Namaskara is composed of 12 classical Yoga poses on each side of the body. It is a complete Hatha Yoga sequence in itself, addressing different parts of the body. Therefore, it includes stretching as well as strengthening poses and should be practised with the flow of the breath. With the onset of inhalation an activating pose, “Ha”, follows, with the onset of exhalation a relaxing pose, “Tha”, follows.
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.
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.
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.
The twelve steps of Surya Namaskara
- Pranamasana – Prayer Pose
Stand up with the hands in the Namaste Mudra, the root of the thumbs touching the chest.
- Hasta-Uttanasana – Overhead arm stretch
Stretch up your arm over the head and bend back from your chest bone. Protect your lower back.
- Uttanasana – Standing forward bend
Bend forward and relax your upper body, keep the legs straight.
- Ashwa Sanchalanasana – Lunge pose
Step back with your right foot and bring your right knee to the ground. Stretch your upper body and make the spine straight above your bent left knee.
- Phalakasana – Plank Pose
Step with your left foot to the right and make your body straight like one line. Protect your elbows and keep your hands under your shoulders.
- Ashtanga Namaskar – Eight-limbed Pose
Bring your knees, chest, palms and chin or forehead onto the ground. Push your buttocks back onto your heels.
- Bhujangasana – Cobra Pose
Let you lower arms touch the ground completely and raise up your upper body off the ground. Make sure there is no pressure on the arms and the movement comes from the spine.
- Parvatasana – Mountain Pose
Press hands and feet into the ground. Lift the pelvis up and back, make your spine straight and open up your chest.
- Ashwa Sanchalanasana – Lunge Pose
Step forward with your right foot and bring your left knee to the ground. Stretch your upper body and make the spine straight above your bent right knee.
- Uttanasana – Standing forward bend
Bend forward and relax your upper body, keep the legs straight.
- Hasta-Uttanasana – Overhead arm stretch
Stretch up your arm over the head and bend back from your chest bone. Protect your lower back.
- Pranamasana – Prayer Pose
Stand up with the hands in the Namaste Mudra, the root of the thumbs touching the chest.
Repeat on the left side of your body to complete one round of Surya Namaskara.
