Surya (Sun) Namaskaram (Salutation) is one of the most commonly practiced yoga sequences. 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 and Power Yoga start with Sun Salutations and modify the poses in the middle.
It is good if you can practice Sun Salutations facing the rising sun in the morning and setting sun in the evening. Although Sun Salutations are 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 intermediate to advanced level yoga practitioners.
• As this sequence involves balancing, lifting poses, practice some warm-ups focusing on the hamstring, wrist stretches and shoulder strengthening poses.
• Practice first a few rounds by holding each pose for 2 – 4 breaths and then slowly adapt the practice to one breath a movement.
• This sequence improves body balance and improve overall body alignment.One can also enjoy toning and weight loss benefits.
• Start with a few rounds of basic sun salutation before practicing this intermediate level variation.
1.Ekapada Pranamasana – Standing on One-Foot Prayer Pose
Step: Stand tall with the left foot on the floor and raise and bend the right knee. Bring the palms in Anjali mudra in front of the chest and gaze forward.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve body awareness, physical and mental balance and calms the mind.
Mantra: Om Mitraya Namaha
2. Ekapada Ardha Chandrasana – Half Moon Pose
Step: Stand tall with the left foot on the floor and raise and bend the right knee. Bring the palms in Anjali mudra in front of the chest and gaze forward.Step: Maintain the balance on the left leg and as you inhale raise the chest up, arms over the head lengthen the spine up and arch the back.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Strengthens and improves the flexibility of the spine. improves circulation and rejuvenates the whole body.
Mantra: Om Ravayae Namaha
3.Uthitha Prasarita Paddotanasana – Standing Leg Split Pose
Step: Slowly bend forward and place the palms on the floor and raise the right leg up towards the ceiling. With the left arm hold the left ankle and lengthen the spine towards the floor. Maintain your balance.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hamstrings. Improves hip flexibility and body balance.
Mantra: Om Bhanavae Namaha
4. Urdhvamukha Veerasana – Upward Facing Warrior Pose
Step: Bring the right leg back and keep the leg straight behind the right hip. Bend the left knee above the heel. Twine the arms in front of the chest and slowly look up and arch the back as much as possible.Step: Bring the right leg back and keep the leg straight behind the right hip. Bend the left knee above the heel. Twine the arms in front of the chest and slowly look up and arch the back as much as possible.
5.Janusirsa Parvatasana – Head to Knee Mountain Pose
Step: Place the palms shoulder-width apart on the floor. Keep the feet flat on the floor. Maintain the body in a mountain shape and slowly bend the right knee and hunch the back and touch the forehead with the right knee.
Breathing: Exhale.
Awareness: Manipuraha
Benefits: Strengthens the shoulders and abdominal muscles. Stretches the left calves and hamstrings.
Mantra: Om Khagaya Namaha
6. Triyanga Dandasana – Three Legged Plank Pose
Step: Slowly bend the elbows bring the whole body parallel to the floor. Maintain the shoulders and elbows same height. Raise the right leg up as high as possible.
Breathing: Inhale
Awareness: Mooladhara Chakra
Benefits: Improves upper body strength and body alignment. Tones the muscles in the body.
Mantra: Om Khagaya Namaha
7.Eka Pada Kapotasana – Pigeon Pose One Leg Variation
Step: Place the hips and thighs on the floor and slowly arch the back as much as possible. Bend the right leg and keep the left leg straight.
Breathing: Exhale
Awareness: Swadhisthana Chakra
Benefits: Strengthens and improves the flexibility of the spine. A good stretch for the abdominal organs.
Mantra: Om Pushnayae Namaha
8.Janusirsa Parvatasana – Head to Knee Mountain Pose
Step: Rise the hips up, place the palms shoulderwidth apart on the floor. Keep the feet flat on the floor. Maintain the body in a mountain shape and slowly bend the right knee and hunch the back and touch the forehead with the right knee.
Breathing: Exhale
Awareness: Manipuraha
Benefits: Strengthens the shoulders and abdominal muscles. Stretches the left calves and hamstrings.
Mantra: Om Hiranya Garbaya Namaha
9.Urdhvamukha Veerasana – Upward Facing Warrior Pose
Step: Bring the right leg back and keep the leg straight behind the right hip. Bend the left knee above the heel. Twine the arms in front of the chest and slowly look up and arch the back as much as possible.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Strengthens the legs and hips. Improves shoulders and upper back flexibility.
Mantra: Om Hiranya Garbaya Namaha
10.Uthitha Prasarita Paddotanasana – Standing Leg Split Pose
Step: Slowly bend forward and place the palms on the floor and raise the right leg up towards the ceiling. With the left arm hold the left ankle and lengthen the spine towards the floor. Maintain the balance.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hamstrings. Improves hip flexibility and body balance
Mantra: Om Pushnayae Namaha
11.Ekapada Ardha Chandrasana – Half Moon Pose
Step: Maintain the balance on the left leg and bend the right knee up towards the chest, as you inhale raise the chest up, arms over the head. Lengthen the spine up and arch the back.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Strengthens and improves the flexibility of the spine. improves circulation and rejuvenates the whole body.
Mantra: Om Bhanavae Namaha
12.Ekapada Pranamasana – Standing on One-Foot Prayer Pose
Step: Stand tall , bring the palms in Anjali mudra in front of the chest and gaze forward.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve body awareness, physical and mental balance and calms the mind.
Mantra: Om Pushnayae Namaha
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