The Sun is the center of our solar system, the planet’s primary source of heat and light, and plays a crucial role in timekeeping.
Since ancient times, it has been revered for its symbolic significance and worshiped by many civilizations.
There have been mentions of many solar deities throughout history, and they are still worshiped to this day. A solar deity is a god or goddess that represents the sun. A few of them are:
Surya – The Sun God in the Vedic period of India
Ra – The Egyptian Sun God
Shamash/Utu – Ancient Mesopotamian Sun God
Tonatiuh – Aztec God of the Sun
Helios – The Sun God in Greek mythology
Mithras – The Persian Sun God
What is Surya namaskar?
The Sanskrit word Surya means ‘Sun,’ and Namaskar means ‘salutation’ or ‘worship.’
Surya Namaskar, also known as Sun salutation, is a form of prayer to the Sun, it is not a part of traditional yoga but a dynamic exercise involving a series of twelve physical postures that correspond to the signs of the zodiac.
This practice exercises the whole body, removes sleeplessness, prepares the body for other practices and meditations, and removes tension and stress.
Once perfected, the movements flow effortlessly, resembling a graceful dance, and you get the most out of the practice whilst retaining your energy.
Basic Features of Surya Namaskar
Four basic features of Surya namaskar should be followed to make the most out of this practice.
- Physical postures: 12 different postures corresponding to the zodiac signs.
- Breathing: Every position is synchronized with either inhalation, exhalation, or retention of breath.
- Mantras: Associated with each of the 12 positions, either say it out loud or silently to the corresponding position.
- Chakra focus: Every position has an impact on a certain chakra center, by visualizing the color and focusing on the corresponding chakra helps to stimulate and open that chakra.
Word Of Advice
- If you have any problem with memorizing or following the sequences, it’s best to practice each pose separately, once you get comfortable with them, simply join them to follow the whole sequence.
- The next step is to follow the breath according to the sequence. After getting comfortable with these two elements, you may go ahead and add mantra and chakra.
- For mantra, just as you did with poses, practice chanting with each pose until you memorize them.
- For chakras, familiarize yourself with each chakra location, practice focusing on each location, then focus on each location with individual poses and mantras, and lastly, join it all.
- It’s optional to add chakra focus or mantra to your practice. You can either add any of them or none, but breathing with sequence is crucial, it’s just adding mantra and chakra focus that makes the practice much more powerful.
Surya Namaskar Sequence (Traditional Style)
1 Pranamasana (Prayer Pose)
Breathing: Inhale and exhale normally
Mantra: Om Hram Mitraya Namah
Chakra: Anahata/Heart
- Stand straight, with your feet slightly apart, and close your eyes.
- Place both palms together in front of the chest (namaskar mudra).
- Bring awareness to the body and relax.
2 Hasta Uttanasana (Raised Arms Pose)
Breathing: Inhale while raising arms.
Mantra: Om Hrim Ravaye Namah
Chakra: Vishuddhi/Throat
- Raise and stretch both arms above the head.
- You can either join the palms(namaskar mudra) or keep them shoulder-width apart.
- Arch the back and stretch the whole body.
- Stretch the head as far as it’s comfortable.
- Do not strain the body.
3 Padahastasana (Hand-to-Foot Pose)
Breathing: Exhale as you bend forward.
Mantra: Om Hrum Suryaya Namah
Chakra: Swadhisthana/Sacral
- Bend forward, bringing hands to the floor on the side of the feet.
- Keep your legs straight if you can.
- Try to touch the knees with the forehead; do not strain.
4 Ashwa Sanchalanasana (Equestrian Pose)
Breathing: Inhale while bringing the chest forward.
Mantra: Om Hraim Bhanave Namah
Chakra: Ajna/Third eye
- Keeping both hands by the side of the feet, bend the left knee.
- Simultaneously extend the right leg backward.
- Bring the pelvis forward, arch the spine, and look up.
5 Parvatasana (Mountain Pose)
Breathing: Exhale while taking your left leg backward.
Mantra: Om Hraum Khagaya Namah
Chakra: Vishuddhi/Throat
- Bring the palms to the floor.
- Move the left foot backward and place it beside the right foot.
- Simultaneously raise the buttocks and lower the head, such that eyes look at the knees.
- Keep the arms and legs straight.
- Do not strain.
6 Ashtanga Namaskara (Eight-Limbed Pose)
Breathing: Hold your breath.
Mantra: Om Hrah Pushne Namah
Chakra: Manipura/Solar Plexus
- Lower the knees to the floor, bring the chest and chin to the floor.
- Hands, knees, chest, chin, and toes touch the floor.
- Arch the spine.
7 Bhujangasana (Cobra Pose)
Breathing: Inhale as you lift your body.
Mantra: Om Hram Hiranyagarbhaya Namah
Chakra: Swadhisthana/Sacral
- Lower the hips, and push the chest forward and upwards.
- Arch the back while pushing the chest forward.
- Legs and lower abdomen remain on the floor while the arms support the torso.
8 Parvatasana (Mountain Pose)
Breathing: Exhale while taking your right leg backward.
Mantra: Om Hrim Marichaye Namah
Chakra: Vishuddhi/Throat
Same as 5
9 Ashwa Sanchalanasana (Equestrian Pose)
Breathing: Inhale while bringing the chest forward.
Mantra: Om Hrum Adityaya Namah
Chakra: Ajna/Third eye
Same as 4
10 Padahastasana (Hand-to-Foot Pose)
Breathing: Exhale as you bend forward.
Mantra: Om Hraim Savitre Namah
Chakra: Swadhisthana/Sacral
Same as 3
11 Hasta Uttanasana (Raised Arms Pose)
Breathing: Inhale while raising arms.
Mantra: Om Hraum Arkaya Namah
Chakra: Vishuddhi/Throat
Same as 2
12 Pranamasana (Prayer Pose)
Breathing: Exhale and inhale normally
Mantra: Om Hrah Bhaskaraya Namah
Chakra: Anahata/Heart
Same as 1
Shavasana
- After completing the practice, lie down in Shavasana (corpse pose).
- Relax completely.
- Bring awareness to your feet, if you feel any tension there, release it, move your awareness up to your ankles, and then your lower legs continue moving upwards in order until you reach your head.
- Finally, become aware of your whole body, there should be no moment, no tension, just complete awareness and relaxation.
- You can repeat this practice as many times as you want until you reach the stage of total relaxation; stay there as long as you want.
One Complete Round
One full round of surya namaskar has 24 positions, performing 12 positions on one side of the body and the other 12 positions on the other side.
When To Do It
The best time to practice Surya namaskar is at sunrise. This is the time when sun rays are not harsh, try to practice outside in fresh air, ideally facing the sun, and wear loose clothing, allowing the skin to absorb the sun’s energy.
If it is not possible to do it early in the morning, then it can be practiced any time of the day. Make sure your stomach is empty, and avoid eating anything 3-4 hours before the practice.
Number Of Rounds
There is no set number of rounds you have to do in Surya Namaskar; do as long as you are comfortable and don’t get exhausted.
It is advisable to do as many rounds as you can comfortably initially and then gradually increase the number of rounds.
Complete beginners can start from 2-3 rounds, working up their way to 6-12 rounds once they improve, advanced practitioners can practice up to 24 rounds daily, and to purify disease, one can perform 108 rounds daily, required that they are very used to this practice.
Some Tips
- Avoid strain during the practice, flexibility and strength will develop over time, so be patient with yourself.
- Each posture should be performed with minimum effort, such that your body remains as relaxed as possible.
- Relax into each position, making the movements flow loosely like a dance, that way, you’ll retain more energy, and stretching will be much more efficient and enjoyable.
- Initially, if following a sequence and performing a pose is difficult, practice each pose and sequence individually, once you become comfortable, connect the whole.
- For beginners, adding mantras and chakra focus is not easy, so simply perform the sequence and add those elements once you have gotten very comfortable with sequences to the point that focusing on the chakra point doesn’t hinder the practice.
- The practitioner should become aware of their body, know their limits, and must be patient with themselves.
- Overdoing and overstraining the practice can result in unpleasant side effects like body aches, pain, exhaustion, etc. These symptoms can quickly subside with rest.
- It is necessary to perform Shavasana after completing the required number of rounds to rest the body and absorb the effects of the practice.
Limitations
- Do not practice it if you have high blood pressure, heart disease, weak heart, stroke, or artery disease.
- Be very cautious if you have any spine-related problems, as it can worsen them.
- It can be practiced during menstruation, but avoid practicing it during heavy or painful periods.
Benefits of Surya Namaskar
There are many benefits of doing Surya Namaskar regularly, here are some of them:
- Loosens up all the joints
- Flexes all the muscles of the body
- Exercises the whole body
- Massages the internal organs
- Activates the respiratory and circulatory systems
- Helps to tone all the other systems of the body
- Harmonizes the whole body-mind complex
- Helps with anger and depression
- Helps to deal with emotional disturbances
- Strengthens digestive and excretory system
- Improves posture
- Improves flexibility
- Helps with weight loss
- Strengthens the body
- Boosts immunity
- Improves sleep quality
- Energy booster
- Improves concentration
Conclusion
Surya namaskar, or sun salutation, is a powerful exercise with many benefits. It helps to strengthen the mind and body-soul connection, is all in one powerful workout, affects the whole body, gives you the benefit of sun worship, helps to stimulate chakra points, and strengthens the body.
It’s a must-try practice.
