Surya = Sun, Namaskar = Salutation

Surya Namaskar or Sun Salutation is an important component in the asana practice. There will be no life on the earth without the sun. These postures stimulate the sun’s energy within us. It is also a way of showing gratitude or paying respect to the sun that is the source of all forms of life on the earth.

The days you don’t have time to think about what should be your practice, simply do surya namaskar for 6 cycles. If you are a beginner, it is best that you start with three cycles, and then gradually increase the number of cycles. To practice 2 to 6 cycles, the approximate time is about 3 to 10 minutes. Always try your Sun Salutation practice in the morning and you feel energetic the whole day. You will start seeing the full benefits of the practice gradually within a few weeks. Face the east direction if you are doing Sun Salutation in the morning and the west direction if you are doing it in the evening.

There are 12 yoga steps in one round of Surya Namaskar. One cycle of Sun Salutation consists of two rounds of practice,  the first leading with the right foot in positions 4 and 9 (see the steps below), the second leading with the left. Keep your hands in one place from positions 3 to 10 and coordinate (synchronize ) your movements with your breathing.

Steps

1. Namaskar Pose (Salutation pose): Make your feet touch each other, exhale, raise your hands to prayer pose with palms joined together, your elbows are in a straight line.
2. Hasta uttanasana (Raised arms pose):  Inhale, raise both hands above your head, keep your upper arms closer to your ears, palms facing each other and bend your body back, make sure hip forward
3. Padahastasana (Hands to feet pose):  Exhale, bend forward and touch the mat, both palms in line with your feet, forehead touching your knees.
4. Ashwa Sanchalanasana (Equestrian pose):  Inhale, take your right leg away from your body, both palms touch the ground , flatten your right front of the toes, press the hip down and lift your head up.
5. Dandasana (Plank pose):  Retain your breath, move the left leg next to the right leg in parallel, keep your spine and legs in a straight line and support your weight on hands and feet.
6. Ashtanganamaskar (Salutation with eight limbs):  Exhale, lower your knees, chest and then your chin, keeping your hips up and toes curled under.
7. Bhujangasana (Cobra pose):  Inhale, flatten your front of the toes, stretch forward and bend back, keep your arms straight.
8. Adho mukha svanasana (Downward facing dog):  Exhale, curl your toes under, press down into your heels, and lift your hips. Your palms and heels are touching the ground.
9. Ashwa Sanchalanasana (Equestrian pose):  Inhale, take your right foot in between your palms, palms touch the ground, flatten your left front of the toes, press the hips down and head back. (Same as Position No. 4)
10. Padahastasana (Hands to feet pose):  Exhale, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary. Straighten the knees and if you can, try to touch your knees with your forehead. (Same as Position No. 3)
11. Hasta uttanasana (Raised arms pose): Inhale, raise your both hands above your head and upper arms closer to your ears, palms facing each other and bend your body back. (Same as Position No. 2)
12. Namaskar Pose (Salutation pose):  Exhale, bring your palms together in prayer position and relax (Same as Position No. 1)

 

If you are practicing more than three cycles, it is advisable to lie down in shavasana and give the body enough time to assimilate the effects of the stretches.

Those who would like to calm down the mind,  you can perform surya namaskar with mantra chanting on your mind. There are 12 mantras (chanting) that accompany the surya namaskar postures, which praise the different qualities of Sun or Sun God called Surya. When surya namaskar is performed with the chant of mantras with gratitude towards the sun, there is a spiritual effect providing overall well-being. One can chant them in the mind or aloud while performing surya namaskar. Below are the mantras with their meanings.

Step	Sanskrit Name	English Name	Breathing	Mantra	Mantra meaning
1	Namaskarasana	Salutation Pose	Exhale	Aum Mitraya Namah	Who is friendly to all
2	Hasta Uttanasana	Raised Arm Pose	Inhale	Aum Ravaye Namah	The shining one, the radiant one
3	Padhastasana	Hands to Feet Pose	Exhale	Aum Suryaya Namah	Who is the dispeller of darkness and responsible for bringing activity
4	Ashwa Sanchalasana	Equestrian Pose	Inhale	Aum Bhanave Namah	One who illumines, the bright one
5	Dandasana	Plank Pose	Retention	Aum Khagaya Namah	Who is all-pervading, one who moves through the sky
6	Ashtanganamaskar	Salutation with Eight Limbs	Exhale	Aum Pushne Namah	Giver of nourishment and fulfillment
7	Bhujangasana	Cobra Pose	Inhale	Aum Hiranyagarbhaya Namah	Who has golden color brilliance
8	Adho Mukha Svanasana	Downward Facing Dog Pose	Exhale	Aum Marichaye Namah	The giver of light with infinite number of rays
9	Ashwa Sanchalasana	Equestrian Pose	Inhale	Aum Adityaya Namah	The son of Aditi, the cosmic divine Mother
10	Padhastasana	Hands to Feet pose	Exhale	Aum Savitre Namah	One who is responsible for life
11	Hasta Uttanasana	Raised Arm Pose	Inhale	Aum Arkaya Namah	Worthy of praise and glory
12	Namaskarasana	Salutation Pose	Exhale	Aum Bhaskaraya Namah	Giver of wisdom and cosmic illumination

Benefits

1. Purifies the blood, boosts immunity and improves blood circulation.
2.  Massages the internal organs (liver, stomach, spleen, intestines, kidneys).
3. Tones up the nervous system and improves memory.
4.  Promotes sleep and calms anxiety.
5.  When done at a fast pace, it is a great cardiovascular workout that stretches the abdominal muscles while simultaneously helping you reduce excess weight around your stomach. The asana also results in toning your arms, abdomen  and giving great flexibility to your spine.
6.  Excellent asana for the body and mind.

Contraindications

1. People with back pain, disc prolapses, heart problems and blood pressure (high or low) should be cautious and limit the number of cycles and consult with their teachers.
2. People with hernia, during menstruation period, pregnant ladies after 4 months should avoid the practice.