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.
1.Ardha Garudasana Eagle Pose Half Variation
Step: Stand tall with feet together, cross the left arm above the right arm and interlace the fingers.
Breathing: Inhale
Awareness: Ajna Chakra
Benefits: Good stretch for the upper arms and the shoulders.
Mantra: Om Mitraya Namaha
2.Garudasana Eagle Pose
Step: Cross the right leg on top of the left and lock the right leg toes behind the left shin and lower the hips.
Breathing: Inhale
Awareness: Mooladhara Chakra
Benefits: Good stretch for the upper arms and the shoulders. Strengthens the thighs, calves and the ankles.
Mantra: Om Ravayae Namaha
3. Padhastha Garudasana Palms to the feet Eagle Pose
Step: Bend forward from the hips and hold the ankles and open the elbows and shoulders wider and bring the head in between the legs.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hips and the lower back. Tones up the legs.
Mantra: Om Suryaya Namaha
4. Adho Mukha Garudasana Downward Facing Eagle Pose
Step: Raise the hips up and move the hands forward and extend the arms, back and the shoulders.
Breathing: Inhale
Awareness: Vishuddhi Chakra
Benefits: Good stretch for left calve and the ankle. Strengthens the arms and the shoulders.
Mantra: Om Bhanavae Namaha
5. Cibi Janu Gomukhasana Chin to the Knee Cow Face Pose
Step: Sit on the floor, right leg crossed over the left leg and bend forward to touch the forehead to the floor. The arms outstretched to the front.
Breathing: Exhale
Awareness: Swadhisthana Chakra
Benefits: Good stretch for hips , thighs and the back muscles. Improves circulation to the lower abdominal organs.
Mantra: Om Khagaya Namaha
6. Urdhva Mukha Garudasana Upward Facing Eagle Pose
Step: Slowly move the body forward and bring the hips closer to the floor. Arch the back as much as possible.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Improves flexibility of the spine. Opens the chest and stretches the abdominal organs.
Mantra: Om Pushnayae Namaha
7. Cibi Janu Gomukhasana Chin to the Knee Cow Face Pose
Step: Move the hips back sit on the floor, cross the legs and bring the left knee on top of the right and bend forward with arms outstretched to the front.
Breathing: Exhale
Awareness: Swadhisthana Chakra
Benefits: Good stretch for hips , thighs and the back muscles. Improves circulation to the lower abdominal organs.
Mantra: Om Hiranya Garbaya Namaha
8. Adho Mukha Garudasana Downward Facing Eagle Pose
Step: Slowly raise the hips up and place the arms in the front , extend the amrs, shoulders and back up toward the hips.
Breathing: Inhale
Awareness: Vishuddhi Chakra
Benefits: Good stretch for right calve and the ankle. Strengthens the arms and the shoulders.
Mantra: Om Marichayae Namaha
9. Padhastha Garudasana Palms to the feet Eagle Pose
Step: Move the palms closer to the feet and bend forward to bring the forehead touching the knees.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the hips and the lower back. Tones up the legs.
Mantra: Om Adityaya Namaha
10. Garudasana Eagle Pose
Step: Raise the torso up, cross the right arm above the left arm and interlace the fingers.
Breathing: Inhale
Awareness: Mooladhara Chakra
Benefits: Good stretch for the upper arms and the shoulders. Strengthens the thighs, calves and the ankles.
Mantra: Om Savitre Namaha
11 .Ardha Garudasana Eagle Pose Half Variation
Step: Stand tall with feet together.
Breathing: Inhale
Awareness: Ajna Chakra
Benefits: Good stretch for the upper arms and the shoulders.
Mantra: Om Arkaya Namaha
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.
Tips
1) This month’s sun salutation sequence is targeted at the intermediate to advanced level practitioners.
2) Practice hip rotations before practicing this sequence as it involves inner rotation of the hip joints.
3) Avoid locking the foot to the shin bone if you have any acute stress in the knee joints.
4) Do not hold your breath in any posture.
5) Change the legs of the garudasana variations to the other side as you repeat the sequence.
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