Surya (Sun) Namaskaram (Salutation) is the most commonly practised yoga sequence by many Yoga traditions today. Although the sequence of Sun Salutation does not have any reference in ancient scripts, Surya Namaskaram is one of the main disciplines in the Hindu tradition and Indian System of Medicines such as Siddha and Ayurveda.
Traditionally, Hindus worship the sun every morning exposing their whole bodies to the rising sun. Later, this practice was formulated as a sequence of Yoga postures. Different traditions practise different variations in Sun Salutation. This ranges from 10, 12, 14 or even 16 steps. Although the number of poses does not matter, it can be modified according to the practitioner’s flexibility and strength. Many Yoga traditions such as Vinyasa yoga, Power Yoga start with Sun Salutation and modify the poses in the middle.
It is good if you can practise Sun Salutation facing the rising sun in the morning and setting sun in the evening. Although Sun Salutation is a good start for Yoga practitioners as a self practice, people with injuries and medical conditions must practise it under expert guidance. Kids will enjoy this practice as it is fun to move around and easy to remember.
Every month we will feature different variations of Sun Salutation and tips.
1) This month’s sun salutation sequence is focused towards the intermediate to advanced practitioners.
2) Prepare for this sequence by doing warmup practice for hips, hamstrings, and lower back.
3) Practice with patience as this sequence demands both strength and flexibility.
4) Watch out for the stretch on the hamstrings as you extend your legs in steps 5 & 10.
5) Start with a few rounds of basic sun salutation sequence before practicing such advanced variations.
1.Pranamasana Salutation pose
Step: Stand tall with the feet together and palms placed in front of the chest in anjali mudra.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body awareness and balance.
Mantra: Om Mitraya Namaha
2.Surya Namaskarasana Sun Salutation pose
Step: Inhale raise the torso up and lengthen the spine up and arch the back as much as possible.
Breathing: Inhale
Awareness:Swadhisthana Chakra
Benefits: Opens the chest, shoulders, improved body balance and strengthens the legs and back muscles.
Mantra: Om Ravayae Namaha
3.Padhasthasana Hands holding the feet pose
Step: Bend forward from the hips and hold the ankles and lengthen the spine towards the floor. Bring the abdomen, chest and the face touching the legs.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back muscles and the legs. Stimulate the abdominal organs and strengthens the arms and shoulders.
Mantra: Om Suryaya Namaha
4.Ardha Nathaiasana Snail pose half variation
Step: Bring the left leg back and keep the left knee straight. Bring the right hand under the right leg and push the hip down towards the floor. Maintain the right knee over the right heel.
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Improves hips alignment, good stretch for the buttocks muscles.
Mantra: Om Bhanavae Namaha
5.Ardha Koundinyasana Sage Koundinyasana – Half Variation
Step: Open the elbows wider and raise the right leg up with the right leg resting on the right arm. Bend the elbows sideways and bring the body parallel to the floor.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Improves the strength of the shoulders, arms and the back muscles. Opens the chest and good stretch for the hip and the hamstrings.
Mantra: Om Khagaya Namaha
6.Dhandasan Plank Pose
Step: Bring the right leg back and maintain the body in a straight line parallel to the floor.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Strengthens and tones up the arms and the shoulders. Improves core muscles strength.
Mantra: Om Pushnayae Namaha
7.Urdhva Mukha Svanasana Upward Facing Dog
Step: Move the body forward and place the palms under the shoulders and arch the back as much as possible. Keep the legs strong and active and lift the knees off the floor.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Improves the flexibility of the spine and strengthens the back muscles. Tones the legs and arms
Mantra: Om Hiranya Garbaya Namaha
8. Adhomukha Svanasana Downward facing dog
Step: Place the feet in line with the hips and arms in line with the shoulders. Arch the chest and place the forehead on the floor.
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Improves the strength of the shoulders, arms Bouncy Castle and the back muscles. Opens the chest and good stretch for the calves and the hamstrings.
Mantra: Om Marichayae Namaha
9. Ardha Nathaiasana Snail pose half variation
Step: Bring the left leg forward and keep the right knee straight. Bring the left hand under the left leg and push the hip down towards the floor. Maintain the left knee over the left heel.
Breathing: Inhale and as you exhale bend the knee
Awareness: Manipuraha Chakra
Benefits: Improves hips alignment, good stretch for the buttocks muscles.
Mantra: Om Adityaya Namaha
10.Ardha Koundinyasana Sage Koundinyasana – Half Variation
Step: Open the elbows wider and raise the left leg up and keep the right knee straight. Bend the elbows sideways and bring the body parallel to the floor.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Improves the strength of the shoulders, arms and the back muscles. Opens the chest and good stretch for the hip and the hamstrings.
Mantra: Om Savitre Namaha
11. Dhandasana Plank Pose
Step: Bring the left leg back and maintain the body in a straight line parallel to the floor. Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Strengthens and tones up the arms and the shoulders. Improves core muscles strength.
Mantra: Om Arkaya Namaha
12.Padhasthasana Hands holding the feet pose
Step: Bend forward from the hips and hold the ankles and lengthen the spine towards the floor. Bring the abdomen, chest and the face touching the legs.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back muscles and the legs. Stimulate the abdominal organs and strengthens the arms and shoulders.Mantra: Om Bhaskaraya Namaha
Mantra: Om Bhaskaraya Namaha
13.Surya Namaskarasana Sun Salutation pose
Step: Inhale raise the torso up and lengthen the spine up and arch the back as much as possible.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Opens the chest, shoulders, improved body balance and strengthens the legs and back muscles.
Mantra: Om Devarajaya Namaha
14. Pranamasana Salutation pose
Step: Stand tall with the feet together and palms placed in front of the chest in Anjali Mudra.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body awareness and balance.
Mantra: Om Sri Savitra Surya Narayanaya Namaha
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