The Sun Salutation or Surya Namaskara is considered the mother of all Hatha yoga postures and was originally performed at sunrise.
The Surya Namaskara consists of 8 different postures and 12 posture changes. Usually performed facing the sun, it helps to energize the whole body. Centuries ago, it was actually a form of worship to the sun god Surya, and incorporates various breathing techniques as well as postures to stretch the spine.
Step 1: Yoga Mountain Pose (Tadasana)
Step 2: Raised Hands Pose (Urdhva Hastasana)
Step 3: Forward Fold (Uttanasana)
Step 4: Lunge
Step 5: Downward Facing Dog (Adho Mukha Svanasana)
Step 6: Plank Pose
Step 7: Four Limbed Staff Pose (Chaturanga Dandasana)
Step 8: Upward Facing Dog (Urdhva Muhka Svanasana)
Step 9: Downward Facing Dog
Step 10: Lunge (opposite leg)
Step 11: Forward Fold (Uttanasana)
Step 12: Raised Hands Pose
Finish: Tadasana with hands in Namaste
Repeat
The postures begin with step 1 or the Yoga Mountain Pose (Tadasana) with the hands in prayer pose at the heart and a deep inhale and exhale breath. Next inhale and raise your arms out to the sides and up. This is step 2, raised hands pose (Urdhva Hastasana). Make sure to stretch to your full potential in this pose, stretching out your spine, focusing on elongating your chest and reaching up and back. This pose transitions into step 3 – forward fold (Uttanasana) with a swan dive. Exhale, bending at the hips, reach for the floor till your hands (almost) touch your feet.
From forward fold, slowly inhale and step the left foot back into a lunge – step 4. From here continue to step 5 or downward facing dog (Adho Mukha Svanasana). Down face dog is performed several times in between other yoga postures, since it is a transitional or resting pose. While doing this pose, exhale keeping the elbows in line with the ears, stretching up through the top of the hamstrings with heels flat on the floor.
Inhale again as you begin step 6 or plank pose. While performing this pose, shoulders should be aligned above the wrists, back is flat, abs are engaged – one long line of energy from the top of the head to the tips of your toes.
Step 7 is the four limbed staff pose (Chaturanga Dandasana). During this pose exhale while lowering your body, as if you’re doing a push-up. Inhale again as you transition into upward facing dog (Urdhva Muhka Svanasana) which completes step 8. If you have lower back problems, move into the Cobra pose here, resting on your elbows instead of extending your arms for the full back stretch.
Step 9 and 10 moves from downward facing dog to a lunge on the opposite leg. Settle into down face dog with an exhale, inhale to change into the lunge and exhale, holding the pose for the full breath.
Moving from the lunge, step the left foot forward and bend into a forward fold (Uttanasana) for step 11. Inhale through the transition and exhale as you fold into a deeper stretch.
Flying up with a flat back to finish, inhale into raised hands pose (Urdhva Hastasana) or step 12. Exhale and bring both the hands in front and finish with Tadasana with hands in Namaste. Repeat the entire process in the same sequence with the left foot first.
The Surya Namaskara is a form of holistic exercise, which not only benefits the body but has various spiritual and mental benefits, as it strengthens the mind, increases focus and induces a sense of calm throughout the body. It also makes the spine flexible, improves posture and balance, conditions the cardiovascular system, benefits the skeletal system and even stimulates the digestive, endocrine and nervous systems.
If you start your day off with the sun salutation regularly, I promise you that your mind will be more fresh and awake throughout the day. It is an excellent way of driving away all the tension, stress, anxiety and depression from our lives.
Tags: yoga
