Surya Namaskar - Sun Salutation
Surya Namaskar (Sun Salutation) is a sequence of asanas which features in most modern yoga styles.
Each yoga tradition seems to have its own variation of Surya Namaskar, but they all involve a series of postures (usually 12) practised with the breath, usually moving to the next pose with each inhalation and each exhalation. They all begin standing up, move to the ground, and reverse the sequence to finish in the same standing position. Here are some of the most common variations.
Surya Namaskar is commonly used as a warm-up towards the beginning of a yoga session. Usually several repetitions are practised. The sequence takes the body through a good range of positions to stretch and move the spine, legs, hips, shoulders, arms, neck and feet. Due to the constant movement between poses, the sequence really does ‘warm up’ the body. It also gently massages the internal organs and gets the blood pumping and the breathing apparatus moving nicely.
Standard Version
I call this the standard version because this sequence, or something very similar, is taught by most Indian teachers and the schools of yoga (mainly of the Hatha Yoga type) which follow them in the west. Before the huge popularity of Ashtanga Yoga and its offshoot ‘Power Yoga’, this type of sequence was what most practitioners knew as Surya Namaskar. It is much easier to manage for beginners, and includes Lunge Pose which stretches out the fronts of the thighs and hip flexors.
The sequence:
Repeat with left leg moving back and then forward in the lunge poses. Once to the right and once to the left constitutes one round. Try practising 2 or 3 rounds to start with or as a warm up, and maybe up to 5 or 6 rounds if you feel inclined. Although this version is mainly practised with one breath per movement as above, sometimes one or more rounds may be practised holding each position for five breaths. Sometimes the whole thing (on one side, or half a round) may be done very fast whilst holding the breath in. Mantra
All versions of Surya Namaskar are sometimes practised with mantras, either chanted out loud or silently repeated to oneself in each position. The breath may be held in or out (depending on the pose, see sequencing details) whilst silently repeating the mantra in the pose.
The mantras invoke the deity Surya, the Sun god of the Hindu pantheon, praising his various attributes. See my blog post: Are Sun Salutations religious? |
Ashtanga Yoga Version
Ashtanga Yoga places great emphasis on Surya Namaskar. A standard practice session would begin with 5 repetitions of Surya Namaskar A and 3 or 5 repetitions of Surya Namaskar B, before moving on to any other asanas.
The Ashtanga versions are more physically demanding than what I call the ‘standard version’, as they involve a lot of upper body and arm strength with repeated full ‘push-up’ positions and a prolonged stay in Adho Mukha Svanasana. Urdhva Mukha Svanasana also requires more arm strength than Bhujangasana. In the full version, there is also a jump involved to get from Ardha Uttanasana to Plank Pose and from Adho Mukha Svanasana to Ardha Uttanasana. These features make it a much more athletic, ‘high impact’ and strength-building practice than the ‘standard version’. Ashtanga Yoga Surya Namaskar A Sequence:
Ashtanga Yoga Surya Namaskar B Sequence:
Modifications
Come down to the knees and hands in Plank Pose.
Do Balasana (Child’s Pose) instead of Adho Mukha Svanasana. VinyasaIn Ashtanga yoga, half or part of the Surya Namaskar sequence is used in between certain asanas of the practice session to move from one to the next, for example to come from standing to sitting for the seated asanas. It is slightly different depending on which asanas are being joined up in this way and best learned within the Ashtanga tradition.
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