One of my favorite parts of Yoga is the practice of Surya Namaskar (Sun Salutations). Surya means ‘sun’ and Namaskar means ‘salutations’. Sun salutations in itself is a practice which has amazing results on revitalizing mind, body and soul in balance.
One way of understanding Sun Salutations is as the eternal salute to the sun. I love the variety of mix and intensity the Sun Salutations offer. They awaken our body intelligence to create energy from the sun. When practiced slowly, you can feel the energy penetrate through the crown, which I believe, comes from the sun. With each movement the sun energy moves the vital life force throughout the whole body. “It feels like roto-rooter for the clogs in the energy body”.
When pinched for time, Sun Salutations can be a complete body workout and yoga practice. It works all the areas of the body and reminds me that good things come in small packages. Doing eight to twelve rounds of Sun Salutations is as robust as doing 40 or more yoga poses and it only takes about 10 – 15 minutes! Sun Salutations are also a great way to link the warm-up to the more intense poses in Vinyasa or Hatha preactice.
I start my morning’s with a routine which includes stretching, meditation and a good round or two or more of Sun Salutations. It’s a fantastic way to ease out the tension and stiffness experienced upon waking. Sun Salutations help increase flexibility and prepare your body to stretch more during the sequencing of yoga poses.
Practicing Sun Salutations regularly offers many benefits for every part of your body. The powerful rewards of Sun Salutation poses are good for your heart, intestines, liver, stomach, chest, throat, legs, and arms.; it works the body as a whole bottom to top. It improves blood circulation and supports good health of the nerve centers and digestive system.
In addition to the health benefits of the physical body regular practice of Sun Salutation will lift your spiritual practice and a good way to show gratitude to the Sun and all of nature. I extend this gratitude in my practice to include all the wonderful things, which flow into my life. Sun Salutation is a wonderful way to exercise the entire body while feeling grateful to our life force leading the way to a relaxed mind and improved health.
The poses in the Sun Salutations, when performed together with the mantras and correct breathing, becomes a robust meditation technique in itself. Surya Namaskar is a complete spiritual practice.
A mantra is a composition of syllables, words, and phrases that when repeated with awareness has a very powerful and penetrating influence on the mind. Here is the Surya Namaskar Mantra.
• Om Hram mitraya namaha (Salutations to the Friend of all)
• Om Hrim ravaye namaha (Salutations to the Shining One)
• Om hroom suryaya namaha (Salutations to One who induces activity)
• Om hraim bhanave namaha (Salutations to the One who illumines)
• Om hraum khagaya namaha (Salutations to the One who moves swiftly)
• Om hraha pushne namaha (Salutations to the Giver of Strength)
• Om Hram hiranya garbhaya namaha (Salutations to the Golden Cosmic Self)
• Om Hrim mareechaya namaha (Salutations to the Lord of Dawn)
• Om hroom adityaya namaha (Salutations to Son of Aditi, the Infinite Cosmic Mother)
• Om hraim savitre namaha (Salutations to the Benevolent Mother)
• Om hraum arkaya namaha (Salutations to the One who is Praiseworthy)
• Om hraha bhaskaraya namaha (Salutations to the One who leads to Enlightenment)
A Classical Surya Namaskara Sequence
• Samasthihi (Standing Pose) – Welcome, set your intention
• Tadasana (Mountain)– Exhale
• Urdhva Hastasana (Raised Hands Pose) – Inhaling sweep your arms out and up overhead
• Uttanansana (Standing Forward Bend/Fold Pose) – Exhaling slowly swan dive forward and down
• Ardha Uttanasana (Half Forward Bend/Fold Pose) – Inhaling lift the heart toward the horizon
• Anjaneyasana Prep (Low Lunge Pose/hand to knee) – Exhaling step the right foot back knee down, toes down
• Anjaneyasana (Low Lunge Pose) – Inhaling sweep the arms out and up overhead
• Anjaneyasana Prep (Low Lunge Pose/hand to knee) – Exhaling, release the hands back to the floor
• Phalakasana (Plank Pose) – Inhaling step to back in plank pose
• Ashtanga Pranam or Namaskara (Eight Limbed Pose or Knees/Chest/Chin) – Exhaling, release the knees, chest, and chin to the floor
• Bhujangasana (Cobra Pose) – Inhaling root the hands while lifting the chest raise your forehead, look upwards and press your palms into the floor.
• Adho Mukha Svanasana (Downward Facing Dog Pose) – Exhaling press to all fours directly into Downward Facing Dog
• Anjaneysana Prep (Low Lunge Pose/hand to knee) – Empty of breath step the right foot forward
• Anjaneyasana (Low Lunge Pose) – Inhaling sweep the arms out and up overhead
• Anjaneyasana Prep (Low Lunge Pose/hand to knee) – Exhaling release the fingertips to the floor
• Ardha Uttanasana (Half Forward Bend/Fold Pose) – Inhaling lift and lengthen the heart toward the horizon
• Uttanasana (Standing Forward Bend/Fold Pose)– Exhaling fold down – forward fold.
• Urdhva Hastasana (Upward Salute Hand Pose)– Inhaling swan dive up sweeping the arms out and overhead
• Samasthihi (Standing Pose) – Exhaling release the palms to the heart.
Welcome the new day and make Sun-Salutations a part of your morning ritual. Let it create a flow of gratitude and show you the beauty of your life.
Enjoy, enjoy, enjoy! Have fun practicing and saluting the sun!
