Sun Salutation Yoga Essentials

Sun Salutation Yoga is a sequence of twelve ordered asanas (postures) in Hatha Yoga.

 It is called “Surya Namaskaara” in Sanskrit, wherein “surya” means sun and “namaskaara”, the Hindi word for the Sanskrit equivalent “namaste”, means obeisance (nam in namaste means ‘to bow’).  Sun Salutation yoga uses solar vitalization to invigorate the body, replenishes the cells with prana and restores the natural rhythm to the breath.

 Sun salutation yoga has roots dating back to the Vedas which describes the procedure of paying obeisance to the Sun deity for physical and material abundance, while incorporating Vedic hymns for each asana. The asanas exemplify a graceful sequence of steps to completely surrender to God. The Puranic roots of sun salutation yoga describe Sage Agastya teaching the technique to Sri Rama, the prince of Ayodhya, before his combat with Ravana, the demon king.

 Sun salutation yoga fuses a rhythmic cycle of twelve yoga-asanas with pranayamas (means ‘control of the life force’- prana is the ‘subtle life force energy’ and ayama means ‘to lengthen or extend’) primarily to restore the vitality and endurance in the body, optimize circulation, attune breathing, and heighten the awareness levels. More benefits comprise development of the “koshas” (temporary sheaths) of the subtle body, better digestion, weight loss, agility, and longevity.

 The sun salutation yoga sequence of asanas are practiced with the eyes closed, the focus is on the breath, and the chanting of the twelve names of the Sun deity, one in each asana. The steps are enumerated in order as follows:

 Namaskaara-asana (Prayer pose) comprises facing the Sun, with feet together, and palms joined together in front of the chest. Chant the mantra Om Mitrayah Namaha and exhale.

 Inhaling, raise arms skywards with biceps touching the shoulders, for Hasta Uttan-asana (Raised Arns pose), and lean backwards stretching the abdomen. Inhale and chant Om Khagaye Namaha. This asana promotes flexibility of the spine.

 Hasta paad-asana (Standing Forward Bend pose) follows by bending only the upper body in exhalation, stretching the palms to touch the toes, and touch the knees with the forehead. Chant Om Suryaya Namaha. This asana aids the process of digestion and loosens accumulated abdominal fat.

 Aekpaad-prasarna-asana (Equestrian pose) is realized next by gently kicking the right leg back and positioning left leg in front, such that the right toes, right knee and left feet touch the ground. Rest the palms on the ground beside the left toes. Look up and inhale, chanting Om Bhanuvae Namaha. This asana restores spinal flexibility and strengthens muscles and ligaments of the right leg.

 Dand-asana (Four-Limbed Staff pose) follows by taking resting both legs backwards on the toes, and hands perpendicular to the body, palms resting on the ground. Keep the body in a straight inclination of about 30 degrees from the toes. Exhale and chant Om Ravi Namaha

 Ashtaanga Namaskara (Salutation with Eight Limbs pose) follows next. Without altering the positions of the palms and the toes, lower the knees to the ground, arch buttocks transitionally backwards, then forwards, and rest the chest on the ground between the palms (elbows bent backwards), followed by touching the forehead to the ground. Hold the breath and chant Om Pushpae Namaha. The eight limbs in contact with the ground are the toes, knees, chest, palms and forehead.

 Bhujang-asana (Cobra pose) comprises inhaling deeply while lowering the waist and raising the upper body to the navel in a spinal concave with the arms straight and knees off the ground. Looking upwards, chant Om Hiranya-Garbhaya Namaha.

 Parvat-asana (Mountain pose) comprises exhaling as one raises the buttocks, pushes the head down and forms an arch with the heels and palms touching the ground. Chant Om Marichiya Namaha.

 Ashwa Sanchalan-asana (Equestrian pose) is the equivalent of Aekpaad-prasarna-asana, practiced with the right leg forward in line with palms, and left leg at the back with toes and the left knee touching the ground. Exhale chanting Om Adityaya Namaha. This asana reinforces the flexibility of the spine and strenghtens the muscles and ligaments of the left leg.

 Uttan-asana (Standing Forward Bend pose) instructs one to exhale and repeat the Hasta paad-asana while chanting Om Savitre Namaha.

 HastaUttan-asana (Raised Arms pose) instructs one to inhale and repeat Hasta Uttan-asana, chanting Om Arkaya Namaha.

 Namaskaara-asana (Prayer pose) completes the twelfth asana as a repetitive closure performed while exhaling and chanting Om Bhaskaraya Namaha.

 Repeat the twelve asanas of sun salutation yoga above to complete one full round, this time moving the opposite leg through the sequence.

 The history of Mahabharata mentions that the entire army of the five Pandava princes in Mahabharata practiced one hundred and eight rounds of sun salutation yoga everyday and this endowed their bodies with endurance and immunity from external cold or heat in harsh climates. Their victory in the epic battle is attributed to the practice of Sun Salutation yoga among other significant reasons.