The Complete Guide to Surya Namaskar: Steps and Benefits for Mind, Body, and Spirit
Introduction to Surya Namaskar:
Surya Namaskar, also known as Sun Salutation, holds a mystical place in the world of yoga(Ekam Yoga). It is derived from the ancient Vedic tradition and consists of twelve postures that pay homage to the Sun as it provides energy and health to all life on Earth. In this guide, we will see in detail how to do Surya Namaskar and how it affects your overall health.
Understanding Surya Namaskar
Surya Namaskar is a combination of physical postures (asanas), breath control (pranayama), and mindfulness that unites three aspects – mind, body, and spirit. The series includes each posture as well as specific breathing exercises to create a deeper bond between one's breath and inner self.
Part 2: The Twelve Steps of Surya Namaskar
Surya Namaskar Steps:
Pranamasana (Prayer Pose):
Hastauttanasana (Raised Arms Pose):
Hasta Padasana (Hand to Foot Pose):
Ashwa Sanchalanasana (Equestrian Pose):
Dandasana (Stick Pose):
Ashtanga Namaskara (Eight Limbed Pose):
Bhujangasana (Cobra Pose):
Adho Mukha Svanasana (Downward Facing Dog):
Ashwa Sanchalanasana:
Hasta Padasana:
Hastauttanasana:
Pranamasana:
Detailed Representation of Surya Namaskar Steps:
1. Pranamasana (Prayer Pose):
Pranamasana, or the Prayer Pose, marks the beginning of the Surya Namaskar sequence. Here, you stand at the front of your mat with your feet together. Your palms are pressed together in front of your heart in a prayer position, known as Anjali Mudra. This pose signifies gratitude and reverence as you prepare to embark on your practice. It's a moment to center yourself, acknowledge the present moment, and cultivate a sense of respect for the journey ahead.
Timing: Hold for 5-10 seconds, taking 2-3 deep breaths.
2. Hasta Uttanasana (Raised Arms Pose):
In Hasta Uttanasana or the Raised Arms Pose, you inhale deeply as you raise your arms above your head. As you do this, you arch slightly backward, lengthening your spine and opening your chest. This pose symbolizes embracing the energy of the sun, which represents new beginnings, vitality, and the dawning of a new day. It's a gesture of welcoming and openness to whatever lies ahead in your practice and in your life.
Timing: Hold for 5-10 seconds, breathing deeply 2-3 times.
3. Hasta Padasana (Hand to Foot Pose):
Hasta Padasana, or the Hand to Foot Pose, involves exhaling as you bend forward from your waist. The aim is to bring your hands to touch the ground beside your feet or as close as possible. This forward fold allows you to surrender to gravity, release tension in your spine and hamstrings, and establish a connection with the earth. It's a moment of letting go and grounding yourself, preparing both physically and mentally for the movements to come.
Timing: Hold for 5-10 seconds, allowing yourself 2-3 steady breaths.
4. Ashwa Sanchalanasana (Equestrian Pose):
Ashwa Sanchalanasana, or the Equestrian Pose, begins with an inhalation as you step your right leg back into a lunge position. Your left knee is bent at a 90-degree angle, and your gaze is lifted, symbolizing strength, stability, and determination. This pose represents the readiness to face challenges with grace and poise, embodying the spirit of a warrior as you move through the sequence.
Timing: Hold for 5-10 seconds, focusing on taking 2-3 calming breaths.
5. Dandasana (Stick Pose):
Dandasana, or the Stick Pose, involves holding your breath as you bring your left leg back to meet the right, forming a straight line with your body from head to heels. Engaging your core muscles, you find strength and balance in this position. It's a moment of stability and control, where you draw upon your inner strength to maintain alignment and focus.
Timing: Hold for 3-5 seconds, with 1-2 steady breaths.
6. Ashtanga Namaskara (Salute with Eight Parts or Points):
Ashtanga Namaskara is a challenging pose that translates to "salute with eight parts or points." Here, you exhale as you gently lower your knees, chest, and chin to the ground, keeping your elbows close to your body. Your body touches the ground with eight parts - forehead, chest, two hands, two knees, and two toes. This pose symbolizes surrendering ego and offering humility, as you bow down to the earth and acknowledge your interconnectedness with all beings.
Timing: Hold for 5-10 seconds, savoring 2-3 slow breaths.
7. Bhujangasana (Cobra Pose):
Bhujangasana, or the Cobra Pose, begins with an inhalation as you slide forward, untuck your toes, and lift your chest, shoulders, and head off the ground. In this backbend, you open your heart, expanding your chest and stretching the front of your body. Bhujangasana symbolizes awakening and renewal, as you rise from the earth with a sense of vitality and awareness.
Timing: Hold for 5-10 seconds and take 2-3 breaths.
8. Adho Mukha Svanasana (Downward Facing Dog Pose):
Adho Mukha Svanasana, or the Downward Facing Dog Pose, is initiated with an exhalation. Here, you tuck your toes, lift your hips high, and straighten your arms and legs, forming an inverted V-shape with your body. This pose provides a deep stretch for the back body while grounding through your palms and heels. It's a moment of surrender and release, as you let go of tension and find stability in the present moment.
Timing: Hold for 10-15 seconds and take 3-5 breaths.
9. Ashwa Sanchalanasana (Equestrian Pose - Repeat):
Ashwa Sanchalanasana is repeated in the sequence, this time with the left foot stepping forward between the hands. As you return to this lunge position, you once again embody strength and determination, acknowledging the cyclical nature of life and the opportunities for growth and transformation that each cycle brings.
Timing: Hold for 5-10 seconds and take 2-3 breaths.
10. Hasta Padasana (Hand to Foot Pose - Repeat):
Hasta Padasana is also repeated, with the right foot stepping forward to meet the left. This forward fold allows for another moment of surrender and release, as you let go of any remaining tension and find stillness in the present moment.
Timing: Hold for 5-10 seconds and take 2-3 breaths.
11. Hasta Uttanasana (Raised Arms Pose - Repeat):
Hasta Uttanasana is repeated, with another inhalation as you sweep your arms out to the sides and then up overhead. Arching slightly backward once more, you embrace the energy of the sun and celebrate the journey of self-discovery and inner strength.
Timing: Hold for 5-10 seconds and take 2-3 breaths.
12. Pranamasana (Prayer Pose - Repeat):
Finally, the sequence concludes with Pranamasana, mirroring the beginning of the practice. You exhale as you bring your palms together in front of your heart, grounding yourself once again in gratitude and reverence. This closing gesture signifies the completion of the Surya Namaskar sequence, as you bow your head in humility and honor the divine light within yourself and all beings.
Timing: Hold for 5-10 seconds and take 2-3 breaths.
Part 3: The Benefits of Surya Namaskar
1. Improves Flexibility:
The dynamic movements of Surya Namaskar stretch and tone the muscles, ligaments, and joints, enhancing overall flexibility and mobility.
2. Boosts Circulation:
The combination of forward folds, backbends, and inversions stimulates blood flow throughout the body, promoting cardiovascular health and oxygenation of tissues.
3. Strengthens Muscles:
Surya Namaskar engages multiple muscle groups, including the arms, legs, core, and back, resulting in increased strength and stamina.
4. Calms the Mind:
The rhythmic flow of breath and movement in Surya Namaskar induces a meditative state, reducing stress, and anxiety, and promoting mental clarity and relaxation.
5. Enhances Respiratory Function:
Coordinating breath with movement in Surya Namaskar improves lung capacity, respiratory efficiency, and oxygen uptake, benefiting overall respiratory health.
6. Stimulates Digestion:
The gentle compression and release of the abdomen in Surya Namaskar massage the internal organs, aiding digestion, alleviating constipation, and promoting detoxification.
7. Balances Hormones:
The practice of Surya Namaskar regulates endocrine function, balancing hormone levels and promoting reproductive health.
8. Increases Energy Levels:
Performing Surya Namaskar in the morning revitalizes the body and mind, providing a natural energy boost to kickstart the day.
9. Promotes Weight Loss:
Surya Namaskar activates the metabolism, burns calories, and tones the body, supporting weight management and fat loss.
10. Cultivates Mindfulness:
Surya Namaskar fosters mindfulness and self-awareness, enhancing the mind-body connection and promoting a deeper sense of inner peace and well-being.
Part 4: Tips for Practicing Surya Namaskar
1. Start Slow:
If you're new to Surya Namaskar or yoga in general, begin with a few rounds and gradually increase the number as you build strength and flexibility.
2. Focus on Breath:
Pay attention to your breath throughout the practice, coordinating each movement with a deep inhalation or exhalation. This helps synchronize body and mind.
3. Listen to Your Body:
Honor your body's limitations and modify the poses as needed to avoid strain or injury. It's essential to practice with awareness and respect for your body's signals.
4. Stay Hydrated:
Drink plenty of water before and after practicing Surya Namaskar to stay hydrated and support your body's natural detoxification process.
5. Practice Regularly:
Consistency is key to reaping the full benefits of Surya Namaskar. Aim to practice daily or at least several times a week to experience noticeable improvements in your health and well-being.
6. Combine with Meditation:
Consider incorporating meditation or mindfulness practices before or after Surya Namaskar to deepen your practice and cultivate inner peace.
7. Seek Guidance:
If you're unsure about proper alignment or technique, consider attending a yoga class or seeking guidance from a qualified yoga instructor to ensure safe and effective practice.
Part 5: Personal Experiences with Surya Namaskar
The incorporation of Surya Namaskar in one’s daily activities is known to cause a significant transformation at the physical and mental levels. After practicing it regularly, many practitioners have reported higher energy levels, improved flexibility, and overall well-being. There are even instances where people have been able to find a solution to long-term problems like back pains, anxiety, or depression through the consistent practice of Surya Namaskar.
A practitioner said, “In the past, I had persistent lumbar pain caused by my sedentary lifestyle. I practice Surya Namaskar daily and it helps to diminish the pain and stiffness in my back greatly. Also, there is more strength and concentration throughout time.”
Another practitioner reflects that Surya Namaskar has become an integral part of my morning routine. It's not just a physical practice for me it's a moving meditation that helps me start my day with intention and clarity. I've noticed a profound shift in my mental and emotional well-being since committing to daily practice.