We at Yogify, as a team of yoga enthusiasts, have always been fascinated by the many different yoga poses and their various benefits. One of the most popular and widely practiced yoga sequences is Surya Namaskar, also known as Sun Salutation.
Surya Namaskar is a traditional yoga sequence that is practiced in many different styles of yoga. It is a series of 12 postures that are performed in a continuous flow, with each posture coordinating with the breath. The practice of Surya Namaskar dates back to ancient India and has been practiced for centuries as a way to honor the sun, considered a symbol of spiritual consciousness and enlightenment. Surya Namaskar represents the cycle of life, from birth to death, and is believed to have many physical and mental benefits.
Surya Namaskar has a long and rich history in Indian culture and spirituality. The practice is believed to have originated in the Vedic period, which was between 1500-500 BCE. The sequence was a way to honor the sun god, Surya, and was performed as a daily ritual. Over time, Surya Namaskar became more than just a ritual and was recognized as a way to improve physical and mental health. The practice was included in Hatha Yoga, a branch of yoga that focused on physical postures and was used as a way to warm up the body and prepare for more advanced yoga poses. Today, Surya Namaskar is still widely practiced in yoga studios and is said to energize the body, calm the mind, and improve overall well-being.
Understanding the Steps and Postures of Surya Namaskar
Surya Namaskar is a sequence of 12 postures, each of which is performed in coordination with the breath. The sequence begins and ends with the same posture, and each posture flows into the next in a continuous cycle.
- Pranamasana (Prayer pose): Stand at the front of your mat with your feet together and palms pressed together in front of your heart. Take a deep breath in and exhale.
- Hastauttanasana (Raised Arms pose): Inhale and raise your arms up above your head, stretching your whole body upwards. Keep your arms straight and shoulders relaxed.
- Padahastasana (Hand to Foot pose): Exhale and bend forward from your hips, keeping your spine straight. Bring your hands down to touch the floor on either side of your feet. You can bend your knees slightly if you can’t reach the floor.
- Ashwa Sanchalanasana (Equestrian pose): Inhale, step back your right foot, bringing your right knee down to the floor. Keep your left knee bent at a 90-degree angle and place your hands on the mat on either side of your left foot.
- Dandasana (Stick pose): As you exhale, step your left foot back to come into a plank position, with your body straight from head to heels. Keep your arms straight and strong.
- Ashtanga Namaskara (Salute with Eight Parts or Knees, Chest, and Chin pose): Lower your knees, chest, and chin to the floor, keeping your elbows close to your body. Your hips should stay up in the air.
- Bhujangasana (Cobra pose): Inhale and slide forward into Cobra pose, pressing your hands into the floor and lifting your chest off the ground. Keep your elbows close to your body and shoulders down.
- Adho Mukha Svanasana (Downward Facing Dog pose): Exhale and lift your hips up and back, coming into Downward Facing Dog. Keep your hands shoulder-width apart and your feet hip-width apart. Press your heels toward the floor.
- Ashwa Sanchalanasana (Equestrian pose): Inhale and move your right foot between your hands, bringing your left knee down to the floor. Keep your hands on the mat on either side of your right foot.
- Padahastasana (Hand to Foot pose): Exhale and step your left foot forward to meet your right foot. Keep your palms on the floor on either side of your feet.
- Hastauttanasana (Raised Arms pose): Inhale and raise your arms up above your head, stretching your whole body upwards. Keep your arms straight and shoulders relaxed.
- Pranamasana (Prayer pose): Exhale and bring your hands back to your heart center in the prayer position. Take a deep breath in and exhale.
Remember to breathe deeply and evenly throughout the practice, inhaling as you move into an upward-facing posture and exhaling as you move into a downward-facing posture. Each posture in the sequence has its own unique benefits and challenges, and it is important to practice each one mindfully and with proper alignment. With practice, the sequence becomes a smooth and flowing movement, connecting each posture to the next with grace and ease.
The Benefits of Surya Namaskar for the Mind and Body
From improving flexibility to reducing stress, the practice has been shown to impact overall health and well-being positively. The sequence includes many postures that work on stretching and strengthening different muscle groups in the body, from the legs to the arms and back. Surya Namaskar calms the mind, reduces stress and anxiety, and improves mental clarity and focus. Many yoga practitioners find that Surya Namaskar helps them to feel more centered and grounded throughout the day.
If you want to incorporate Surya Namaskar into your yoga practice, there are a few things to remember. First, starting slowly and gradually building up to a full sequence is essential. It is also important to practice proper alignment and to listen to your body, taking breaks when needed. One way to incorporate Surya Namaskar into your practice is to use it as a warm-up sequence before other yoga postures. You can also practice it on its own as a way to energize the body and mind.
If you feel any pain or discomfort, taking a break or modifying the posture is important.
It is also important to focus on your breath during the sequence. Each posture is coordinated with a specific breath, and it is important to breathe deeply and fully throughout the practice. Finally, it is important to warm up before practicing Surya Namaskar. This can include gentle stretches and movements to prepare the body for the sequence.
There are many different variations of Surya Namaskar. Still, the two most common are Surya Namaskar A and Surya Namaskar B. Surya Namaskar A is a basic sequence with 12 postures. At the same time, Surya Namaskar B is a more advanced sequence that includes additional postures like Warrior I and Warrior II.
Both sequences can be modified and adapted to suit your individual needs and abilities. It is important to start with the basic sequence and gradually build up to more advanced variations. One of the most common is to rush through the sequence, sacrificing proper alignment and breath control for speed. It is important to take your time and practice mindfully. Another common mistake is to push yourself too hard, especially if you are new to the practice. It is important to listen to your body and take breaks when needed.
Surya Namaskar and its Role in Traditional Indian Medicine
Surya Namaskar is not only a popular yoga sequence but also has a role in traditional Indian medicine. The sequence is believed to have many health benefits, from improving digestion to boosting the immune system. In Ayurveda, an ancient system of medicine that originated in India, Surya Namaskar is believed to balance the three doshas, or energies, in the body. It is said to have a heating effect on the body, which helps to balance the Kapha dosha while also having a calming effect on the mind, which helps to balance the Vata dosha.
Whether you are a seasoned yoga practitioner or just starting out, incorporating Surya Namaskar into your practice can greatly improve flexibility, strength, and overall well-being. With proper alignment, breath control, and mindful practice, Surya Namaskar can become a powerful tool for improving physical and mental health.
