Surya (Sun) Namaskaram (Salutation) is the most commonly practiced 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 its principles are closely associated with the 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 practice different variations of 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 practice 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 practice 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 variation of Sun Salutation and tips:
• This month sequence is focused towards the basic to intermediate level yoga practitioners.
• As this sequence involves chest, upper back, and shoulder opening, so it helps improve upper body flexibility.
• Practice the first few rounds by holding each pose for 3 – 5 breaths and then slowly adapt the practice to one breath a movement.
• This sequence is best suitable to improve overall body posture and alignment. It helps relieve hunch back and tight shoulders.
• Start with the few rounds of basic sun salutation sequence before practicing this intermediate variation.
1.Pranamasana – Prayer Pose
Step: Stand tall with the feet together and palms in Anjali mudra in front of the chest. Gaze forward to the eye level.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve body awareness, mental balance and calms the mind.
Mantra: Om Mitraya Namaha
2.Ardha Chandrasana – Half Moon Pose
Step: Stand tall with the feet together and palms in Anjali mudra and Inhale as you exhale slowly open the arms sideways and arch the back as much as possible.
Breathing: Inhale and as you exhale arch back
Awareness: Anahata Chakra
Benefits: Opens the chest and improve upper back strength and posture.
Mantra: Om Ravayae Namaha
3.Baddha Hasta Nindra Paschimottanasana – Bound Arms Standing Forward Bend Pose
Step: Slowly lock the finger behind the back and stretch the arms back away from the hips and bend forward from the hips and bring the face closer to the legs.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back, shoulders and the hamstring muscles. Improves overall body alignment and body balance.
Mantra: Om Bhanavae Namaha
4.Ananda Veerasana – Happy Warrior Pose
Step: Bring the right leg back and place the right knee on the floor and keep the left knee above the heel. Open the arms wider and arch the back as much as possible.
Breathing: Inhale and as you exhale arch back.
Awareness: Swadhisthana Chakra
Benefits: Opens the chest and improve upper back strength and posture. A good stretch for the hips and improves hip stability.
Mantra: Om Pushnayae Namaha
5.Adho Mukha Svanasana – Downward Facing Dog Pose
Step: Place the arms inline with the shoulders and heels in line with the hips. Extend the arms, shoulders and hips up towards the ceiling, Arch the chest and place the forehead touching the floor.
Breathing: Exhale.
Awareness: Vishuddhi Chakra
Benefits: Opens the chest and shoulders. A good stretch for the calves, hamstrings, and buttocks.
Mantra: Om Khagaya Namaha
6. Nirakunjasana – Heart Pose
Step: Place the knees, chest and the chin on the floor. Squeeze the shoulders back and raise the arms up sideways.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Improves upper back posture, Promotes circulation to the hear and the lungs. Refreshes the whole body and the mind.
Mantra: Om Khagaya Namaha
7.Bhujangasana – Cobra Pose
Step: Press the palms on the floor and slide the body forward and arch the back as much as possible.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Improves the flexibility of the spine and strengthens the back muscles. Tones the legs and arms.
Mantra: Om Pushnayae Namaha
8. Adho Mukha Svanasana – Downward Facing Dog Pose
Step: Place the arms inline with the shoulders and heels in line with the hips. Extend the arms, shoulders and hips up towards the ceiling, Arch the chest and place the forehead touching the floor.
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Opens the chest and shoulders. A good stretch for the calves, hamstrings, and buttocks.
Mantra: Om Hiranya Garbaya Namaha
9. Ananda Veerasana – Happy Warrior
Step: Bring the left leg forward and place the right knee on the floor and keep the left knee above the heel. Open the arms wider and arch the back as much as possible.
Breathing: Inhale and as you exhale arch back.
Awareness: Swadhisthana Chakra
Benefits: Opens the chest and improve upper back strength and posture. A good stretch for the hips and improves hip stability.
Mantra: Om Hiranya Garbaya Namaha
10.Baddha Hasta Nindra Paschimottanasana – Bound Arms Standing Forward Bend Pose
Step: Slowly lock the finger behind the back and stretch the arms back away from the hips and bend forward from the hips and bring the face closer to the legs.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back, shoulders and the hamstring muscles. Improves overall body alignment and body balance.
Mantra: Om Pushnayae Namaha
11.Ananda Veerasana – Happy Warrior Pose
Step: Bring the right leg back and place the right knee on the floor and keep the left knee above the heel. Open the arms wider and arch the back as much as possible.
Breathing: Inhale and as you exhale arch back.
Awareness: Swadhisthana Chakra
Benefits: Opens the chest and improve upper back strength and posture. A good stretch for the hips and improves hip stability.
Mantra: Om Bhanavae Namaha
12.Pranamasana – Prayer Pose
Step: Stand tall with the feet together and palms in Anjali mudra in front of the chest. Gaze forward to the eye level.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve body awareness, mental balance and calms the mind.
Mantra: Om Pushnayae Namaha
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