Surya Namaskar (The Perfect Yoga Workout)
Postures
Surya Namaskara (IPA: [su:rjɐ nɐmɐskɐ:rɐ]; Sanskrit: सूर्य नमस्कार; IAST: Sūrya Namaskāra), known in English as Sun Salutation (lit. "salute to the sun"), is a common sequence of Hatha yoga asanas. Its origins lie in a worship of Surya, the Hindu solar deity. This sequence of movements and poses can be practised on varying levels of awareness, ranging from that of physical exercise in various styles, to a complete sadhana which incorporates asana, pranayama, mantra and chakra meditation. It is often the beginning vinyasa within a longer yoga series. Sūrya Namaskāra may also refer to other styles of "Salutations to the Sun".
Sun Salutation is said to be the complete body workout. Yoga experts say that doing 12 sets of Sun Salutation translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes! Sun Salutation is another example of how good things come in small (read quick) packages.
Procedure
Step #1: Pranamasana (Prayer pose)
Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.
Expand your chest and relax your shoulders.
As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.
Step #2: Hastauttanasana (Raised arms pose)
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers
How to deepen this yoga stretch?
You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backwards.
Step #3: Hasta Padasana (Hand to foot pose)
Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet.
How to deepen this yoga stretch?
You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees.
It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.
Step #4: Ashwa Sanchalanasana (Equestrian pose)
Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
How to deepen this yoga stretch?
Ensure that the left foot is exactly in between the palms.
Step #5: Dandasana (Stick pose)
As you breathe in, take the left leg back and bring the whole body in a straight line.
How to deepen this yoga stretch?
Keep your arms perpendicular to the floor.
Step #6: Ashtanga Namaskara (Salute with eight parts or points)
Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit.
The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).
Step #7: Bhujangasana (Cobra pose)
Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up.
How to deepen this yoga stretch?
As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can; do not force.
Step #8: Parvatasana (Mountain pose)
Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/\) posture.
How to deepen this yoga stretch?
If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
Step #9: Ashwa Sanchalanasana (Equestrian pose)
Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up.
How to deepen this yoga stretch?
Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
Step #10: Hasta Padasana (Hand to foot pose)
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
How to deepen this yoga stretch?
Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing .
Step #11: Hastauttanasana (Raised arms pose)
Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward.
How to deepen this yoga stretch?
Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.
Step #12: Tadasana
As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.
Surya Namaskar Mantras
| Sun Salutation Pose | Sun Salutation Mantra | Meaning |
|---|---|---|
| Pranamasana (Prayer pose) | Om Mitraaya Namaha | Who is friendly to all |
| Hastauttanasana (Raised arms pose) | Om Ravaye Namaha | The shining one, the radiant one |
| Hasta Padasana (Hand to foot pose) | Om Suryaya Namaha | Who is the dispeller of darkness and responsible for bringing activity |
| Ashwa Sanchalanasana (Equestrian pose) | Om Bhaanave Namaha | One who illumines, the bright one |
| Dandasana (Stick pose) | Om Khagaya Namaha | Who is all-pervading, one who moves through the sky |
| Ashtanga Namaskara (Salute with eight parts or points) | Om Pooshne Namaha | Giver of nourishment and fulfillment |
| Bhujangasana (Cobra pose) | Om Hiranyagarbhaaya Namaha | Who has golden color brilliance |
| Parvatasana (Mountain pose) | Om Mareechaye Namaha | The giver of light with infinite number of rays |
| Ashwa Sanchalanasana (Equestrian pose) | Om Aadityaaya Namaha | The son of Aditi – the cosmic divine Mother |
| Hasta Padasana (Hand to foot pose) | Om Savitre Namaha | One who is responsible for life |
| Hastauttanasana (Raised arms pose) | Om Aarkaaya Namaha | Worthy of praise and glory |
| Tadasana | Om Bhaaskaraya Namaha | Giver of wisdom and cosmic illumination |
It is a good idea to chant the sun salutation mantras with the proper intonations. You could learn the correct mantra chanting along with the video. The only rule to remember is to chant them with gratefulness. Each sun salutation mantra has a specific meaning, but it is not important to delve into what each mantra means.
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