Surya Namaskar, also known as Sun Salutation, is a powerful yoga sequence consisting of 12 poses (asanas) that energize the body, calm the mind, and enhance flexibility. Practiced with coordinated breathing, Surya Namaskar offers numerous physical, mental, and spiritual benefits.
Meaning of Surya Namaskara
Surya Namaskara, also known as Sun Salutation, is a Sanskrit term where:
- “Surya” means “Sun.”
- “Namaskara” means “Salutation” or “Greeting.”
So, Surya Namaskara translates to “Salutation to the Sun.”
It is a sequence of yoga postures traditionally performed in the morning to honor the sun, which is considered the source of all life and energy. In Indian culture, the sun is revered as a symbol of health, vitality, and spiritual awareness. Practicing Surya Namaskara is a way to express gratitude to the sun while also benefiting from its physical and mental wellness aspects.
The sequence helps align the body and mind, providing energy, strength, and focus for the day ahead.
How to Do 12 Poses of Surya Namaskar (Sun Salutation)
Surya Namaskar is a sequence of 12 yoga poses performed in a continuous flow, usually done facing the rising sun. It is a full-body workout that improves flexibility, strengthens muscles, and calms the mind. Here’s a step-by-step guide on how to perform Surya Namaskar:
1. Pranamasana (Prayer Pose)
- Position: Stand upright at the front of your mat with feet together. Bring your palms together in a prayer position at your chest.
- Breathing: Exhale.
- Focus: Center your mind and set an intention for your practice.
2. Hastauttanasana (Raised Arms Pose)
- Position: Inhale and raise your arms overhead. Stretch your body upward, slightly arching backward while keeping your arms straight.
- Breathing: Inhale deeply.
- Focus: Stretch your entire body from the heels to the fingertips.
3. Padahastasana (Hand to Foot Pose)
- Position: Exhale and bend forward from the hips, bringing your hands down to touch the floor beside your feet. Keep your knees slightly bent if needed.
- Breathing: Exhale fully.
- Focus: Stretch your hamstrings and lengthen your spine.
4. Ashwa Sanchalanasana (Equestrian Pose)
- Position: Inhale and step your right leg back as far as possible. Lower your left knee and lift your chest, looking forward. Your left foot stays between your hands.
- Breathing: Inhale deeply.
- Focus: Open your chest and stretch your thighs.
5. Dandasana (Stick Pose)
- Position: Exhale and step your left foot back to join your right leg, bringing your body into a straight plank position. Keep your body in a straight line from head to heels.
- Breathing: Exhale fully.
- Focus: Engage your core muscles.
6. Ashtanga Namaskara (Salute with Eight Parts Pose)
- Position: Lower your knees, chest, and chin to the floor, while keeping your hips slightly lifted. Your hands, chest, and chin should touch the floor while your hips remain raised.
- Breathing: Hold your breath.
- Focus: Strengthen your arms and chest.
7. Bhujangasana (Cobra Pose)
- Position: Inhale and slide forward, raising your chest up while keeping your elbows slightly bent and palms on the floor. Arch your back as you lift your chest.
- Breathing: Inhale deeply.
- Focus: Stretch your back and strengthen your spine.
8. Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Position: Exhale and lift your hips up, forming an inverted “V” shape with your body. Keep your hands and feet on the floor, and push your heels down while lifting your hips.
- Breathing: Exhale completely.
- Focus: Stretch your back, hamstrings, and calves.
9. Ashwa Sanchalanasana (Equestrian Pose)
- Position: Inhale and step your right foot forward between your hands, keeping your left leg extended back. Lift your chest and look forward.
- Breathing: Inhale deeply.
- Focus: Open your chest and stretch your thighs.
10. Padahastasana (Hand to Foot Pose)
- Position: Exhale and step your left foot forward to join your right foot, bending forward at the hips to bring your hands to the floor beside your feet.
- Breathing: Exhale completely.
- Focus: Stretch your hamstrings and release tension in your back.
11. Hastauttanasana (Raised Arms Pose)
- Position: Inhale and raise your arms overhead, gently arching backward.
- Breathing: Inhale deeply.
- Focus: Stretch your entire body from the heels to the fingertips.
12. Pranamasana (Prayer Pose)
- Position: Exhale and return to the standing position with your hands in prayer at your chest.
- Breathing: Exhale fully.
- Focus: Center your mind and feel the effects of the practice.
Tips for Practicing Surya Namaskar:
- Start slow and increase your pace gradually as you become comfortable.
- Perform 3-12 rounds based on your fitness level.
- Sync each movement with your breath.
- Stay focused and maintain mindfulness throughout the practice.
Health Benefits of Surya Namaskar:
- Improves flexibility and strength.
- Enhances cardiovascular health.
- Boosts digestion and metabolism.
- Reduces stress and anxiety.
- Improves mental focus and clarity.
Surya Namaskar can be practiced daily as part of your yoga routine to keep your body energized and your mind calm.
Benefits of Surya Namaskar
- Physical Benefits:
- Improves flexibility and posture.
- Strengthens muscles and joints.
- Promotes weight loss and tones the body.
- Boosts circulation and oxygen supply.
- Mental Benefits:
- Reduces stress and anxiety.
- Enhances focus and concentration.
- Promotes emotional balance.
- Spiritual Benefits:
- Increases self-awareness.
- Balances energy flow (chakras).
- Promotes mindfulness and inner peace.
Breathing Steps while Suraya Namaskar
In Surya Namaskar, every movement is synchronized with your breath
- Inhale during upward and backward movements.
- Exhale during forward bends and downward movements.
- Hold your breath during the transition to plank and stick poses.
By maintaining a steady rhythm of breath, you align your mind and body, making the practice both meditative and physically invigorating.
The best time to practice Surya Namaskar (Sun Salutation) is early in the morning, ideally at sunrise, when the air is fresh, and your mind is calm. Practicing it at this time helps to energize the body and set a positive tone for the day. The rising sun is also symbolic of new beginnings, making it a spiritually aligned time for this practice.
Key Points to Remember:
- Morning Practice: The early morning (sunrise) is considered ideal as it helps awaken your body and mind, boosting energy and flexibility for the day ahead.
- Empty Stomach: Surya Namaskar should be done on an empty stomach, preferably 4-5 hours after your last meal. This ensures better flexibility and comfort during the practice.
- Evening Practice: If morning is not possible, you can also practice it in the evening (around sunset), but your body should not feel too tired. It can help relax and stretch your body after a long day.
The time of practice ultimately depends on your routine, but it’s most beneficial when done in the morning to energize and refresh the body and mind.
When To avoid practicing Surya Namaskar (Sun Salutation)
There are certain situations when it is advisable to When To avoid practicing Surya Namaskar (Sun Salutation) to prevent injury or discomfort:
1. During Pregnancy
- Pregnant women, especially in the later stages, should avoid Surya Namaskar unless specifically advised by a yoga instructor experienced in prenatal yoga. Some poses involve forward bending and pressure on the abdomen, which may not be safe.
2. Menstruation
- Some women may prefer to avoid intense physical activities, including Surya Namaskar, during menstruation due to discomfort or fatigue. Gentle yoga or rest may be better during this time.
3. Injury or Surgery
- Avoid Surya Namaskar if you have any injury, especially to the spine, joints, or muscles. People recovering from surgery should also avoid it until fully healed and cleared by a healthcare professional.
4. Chronic Health Conditions
- Individuals with certain chronic health conditions like heart problems, high blood pressure, or back/spinal issues should consult a doctor or a trained yoga instructor before practicing Surya Namaskar.
5. Severe Illness or Fatigue
- If you are feeling unwell, extremely tired, or suffering from fever, cold, or flu, it’s best to rest and avoid physical exertion until you feel better.
6. After Meals
- Surya Namaskar should never be performed immediately after eating. Always ensure there is a gap of at least 4-5 hours after a meal before practicing.
7. Dizziness or Breathing Issues
- If you experience dizziness, shortness of breath, or discomfort during the practice, it’s better to stop immediately and avoid further strain.
In all cases, it is important to listen to your body, and if in doubt, consult a healthcare professional or certified yoga instructor before practicing.
