An introduction to sūryanamaskāra (sun salutation)

Since the advent of consciousness, man has always recognised the importance and role of the Sun in life.

Early man attributed all life to the energy of the sun. In fact, in India the qualities of the sun were aggregated into a deity called savitā / savitṛ. Savitā was also the deity of ṛtā or excellence in Saṁskṛtam. Interestingly, ṛtā is a cognate of asa in Persian, arête (perfection in Greek) and ariete in Latin.

Also, daily prayers are called sandhyāvandana (worship of sun’s transition) and the exercise is called sūryanamaskāra (Sun salutation). Additionally, there is a very important vedic śloka (verse) called ādityahṛdayam (heart like the sun), which was supposed to infuse valour and remove fear.

Many temples in India, such as one at Konarak and Suryanar-koil venerate the sun. There’s also one in Multan, Pakistan. Additionally, there’s a temple in Beijing, Mayan Sun temples in Palenque (South Mexico) and El Zotz (Guatemala) and multiple temples in Japan built to the Sun Goddess, Amaterasu and in Egypt, built to Ra, the Sun God.

Furthermore, in India there are two festivals associated with the sun (makar-saṅkarāṇti / Pongal) associated with uttarāyaṇa or northward movement and karka-saṅkarāṇti with dakṣiṇāyana or movement south and ratha-saptami when the Sun is supposed to turn his chariot north.

Undoubtedly, human existence and culture has been inextricably linked to the sun. Indeed, many cultures of the old world, such as Iran, India and Far East start their New Year when the Sun enters Aries.

Sūryanamaskāra (sun salutation)

Finally, the kriya associated with the Sun is called sūryanamaskāra (sun salutation). Furthermore, it is a 12-step process, comprising namaskārāsana, hastottanāsana, pādahastāsana, aśva-sañcalanāsana, caturanga-dandāsana, adho-mukha-śvanāsana, aṣṭāṅga-namaskārāsana, bhujaṃgāsana, (bālāsana), aśva-sañcalanāsana, padahastāsana, hastottanāsana and namaskārāsana.

However, School of Yoga has inserted bālāsana after bhujaṃgāsana to reverse the spinal pressure of bhujaṃgāsana and make this kriya a more effective one. This variation has been renamed as viśva-sūryanamaskāra or universal sun salutation.

What is the viśva-sūryanamaskāra technique?

A cycle of sūryanamaskāra consists of 12 independent positions.

Position 1: Namaskārāsana (namaskār pose).

• Stand upright, facing the Sun. Next, place hands together at the chest in anjali-mudra.
• Breathe evenly.
• Let dṛṣṭi (focus) be on the anāhata-cakra or centre of the chest.
• Breathe in through the nose.

Benefits: This brings balance in posture, calmness in the mind, relaxation in the spine and evenness in the breath (removes agitation in the breath).

Position 2: Hastottanāsana (hands stretching pose).

• Breathing out, straighten and stretch torso backwards with hands over the head as far as possible.
• Hold hands straight.
• Hold for 2 counts.
• Breathe in and straighten the body. Keep hands up.
• Let dṛṣṭi be at the tip of the thumb (angushtamadhye).

Benefits: This posture stretches the spine, infuses blood to the cerebro-spinal system.

Position 3: Pādahastāsana (feet to hands pose).

• Breathing out, bend torso forward at the waist so that hands rest close to the feet.
• However, in case of difficulty, bend knees slightly and bring hands to the ground.
• Push head as close to the knees as possible. Try and keep legs straight.
• Let dṛṣṭi be ūrdhva-dṛṣṭi (open space gaze).
• Hold for 2 counts.

Benefits: The movement forward presses the abdominal viscera, helping to reduce fat and assist weight reduction. Also, there is also infusion of blood to the abdominal organs, which improves their health and functioning. Lastly, forward bending also compensates for the previous reverse stretch, thus increasing blood supply to the cerebro-spinal system.

Position 4: Aśva-sañcalanāsana (horse parading pose).

• Breathe in, use hands to take the weight of the body,
• Stretch one leg back as far as possible in a sliding motion without leaving the floor. This is to ensure that balance is not lost.
• Stretch the leg so that the thigh of the other leg presses the chest.
• Breathe out as you stretch the torso and neck backwards. Hold for 3 counts
• Let dṛṣṭi be ūrdhva-dṛṣṭi (open space gaze).

Benefits: The stretching action is very good for overall health of the musculo-skeletal system. Also, this increases strength and flexibility of the hip, pelvic area, knees and shoulders.

Position 5: Adho-mukha-śvanāsana (downward facing dog pose).

• Breathe in and balancing the body on the hands, slide the forward foot backwards to join both feet. Keep legs slightly apart.
• Breathing out, shift weight of the body from hands to legs by moving buttocks up and back. Keep knees and hands straight.
• Push back until hamstrings are stretched and taut.
• Let dṛṣṭi be ūrdhva-dṛṣṭi (open space gaze).
• Hold for 3 counts.

Benefits: The movement of the body backwards helps in the maintenance of balance, strength and flexibility of the thighs, hamstrings and ankles.

Position 6: Caturanga-dandāsana (quadra-limb stick pose).

• Breathe in and balancing the body on the hands, bring torso forward, until the body is flat and straight.
• Rest entire load of the torso on the hands.
• Let dṛṣṭi be ūrdhva-dṛṣṭi (open space gaze).
• Hold for 3 counts.

Benefits: The holding of position strengthens the abdominal muscles and helps in reduction of weight. Also, the straight and stiff posture increases strength of the back and abdominal muscles.

Position 7: Aṣṭāṅga-namaskārāsana (8-point namaskar).

• Breathing out and balancing body weight equally between hands and legs, slowly sink to the floor using hands to take the weight of the torso.
• Let dṛṣṭi be at ūrdhva-dṛṣṭi (open space gaze).

Benefits: No major benefit. In fact, this is an interim āsana.

Position 8: Bhujaṃgāsana (cobra pose).

• Continue breathing out, stretch torso and head up and back smoothly.
• Let legs and hips rest on the ground together.

• Let dṛṣṭi be ūrdhva-dṛṣṭi (open space gaze).
• Hold for 3 counts.

Benefits: The stretching action is very good for overall health of the health of the back, shoulders and neck muscles.

Position 9: Bālāsana (baby pose).

• Breathing out, draw torso back and fold body like an accordion at the knees and hips.

• 

  Bring head come close to the ground and stretch hands as far forward as possible

• Let dṛṣṭi be ūrdhva-dṛṣṭi (open space gaze).
• Hold for 3 counts.

Benefits: The movement presses the abdominal viscera, helping to reduce adipose which assists weight reduction. Also, there is also infusion of blood to the abdominal organs, which improves their health and functioning.

Additionally, the forward stretching relieves the stresses of previous stretching actions, thus increasing the health of the cerebro-spinal system.

Position 10: Aśva-sañcalanāsana (horse parading pose).

• Breathe in. Using hands to take the weight of the body, slide forward the same leg that you slid back before, along the floor, and place between the hands.
• Stretch the other leg at the knee so that the folded leg presses the chest.
• Breathe out as you stretch the torso and neck backwards.
• Hold for 3 counts
• Let dṛṣṭi be at ūrdhva-dṛṣṭi (open space gaze)

Benefits: The stretching action is very good for overall health of the musculo-skeletal system.

Position 11: Pādahastāsana (foot to hand pose)

• Breathe in, slide the back leg forward to meet front leg between the hands.
• Breathing out, straighten legs while keeping hands on the floor.
• Let dṛṣṭi be at the tip of your finger (angushtamadhye).

Benefits: The movement forward presses the abdominal viscera, helping to reduce belly fat and assisting in weight reduction. There is also infusion of blood to the abdominal organs, which improves their health and functioning. Finally, the forward bending also compensates for previous stretches, thus increasing blood supply to the cerebro-spinal system.

Position 12: Hastottanāsana (hands stretching pose)

• Breathe in, straighten the body.
• Breathing out, stretch torso backwards with hand over the head as far as possible.
• Keep hands straight.
• Breathe in and straighten body.
• Come to namaskārāsana.
• Let dṛṣṭi be at the tip of the thumb (angushtamadhya).

Benefits: This posture stretches the spine, infuses blood to the cerebro-spinal system. Also, namaskārāsana brings balance in posture, calmness in the mind, relaxation in the spine and evenness in the breath (removes agitation in the breath).

 

How should we perform sūryanamaskāra?

• Each cycle of sūryanamaskāra comprises two routines, left and right.
• When you take one leg back for aśva-sañcalanāsana, bring the same leg forward at the end of the cycle.
• For people who are just starting sūryanamaskāra practice, 3 cycles should be enough.
• With experience and increase in flexibility, one could increase it to between 6-12 cycles twice a day.
• For working professionals, 6-12 cycles in the morning and 6-12 cycles in the evening, before meals, is recommended.
• There will be those that are extremely fit; for them, there is no real limit. Only, please check with your physician and if you have a heart or musculo-skeletal condition, please practise slowly and under supervision.
• Apply this refrain, “with caution, be bold” in the practice of sūrya-namaskār.

What are the benefits of sūryanamaskāra?

• First, the stretching, counter stretching and forward stretching action exercises every joint in the body through a complete range of motions energising and strengthening the muscles with increased blood supply, making them strong, supple, elastic and flexible.
• Second, the spinal cord and cartilages get rejuvenated for the same reason. So, this exercise is very good for strengthening the back, retaining the arch of the spine and preventing backache.
• Third, the flushing of the back with blood also tones up the sympathetic nervous system.
• Fourth, the compression of the abdominal viscera assists in reducing fat tissue around the abdomen. Also, the pressing action increases intra-abdominal pressure, therefore is useful in all digestive ailments.
• Finally, the breathing routine increases stamina and lung functioning.

What are the sūryanamaskāra contraindications?

• Importantly, if one experiences any back ache, stop! Remember, never push to the point where there is discomfort. Also, when pain or discomfort starts, stop immediately. Undoubtedly, over time and with practice, the back will begin to flex without pain.
• Also, even though sūryanamaskāra is good for increasing flexibility and strength of the back, people with spondylosis should consult a doctor before starting.
• Lastly, practitioners suffering from heart, kidney ailments, vertigo and other ailments or those recovering from surgery must do the sūrya-namaskār only under advice of their doctors.

What are the noteworthy points when performing sūryanamaskāra?

• Firstly, sūryanamaskāra is a kriya (aerobic action exercise), not an āsana (static pose).
• Secondly, as far as possible, this kriya should be performed in an open area at dawn or dusk to catch the morning or evening rays of the sun (vitamin D) and benefit from the oxygen rich air. However, this is not a constraint. Practitioners may practise anywhere if the above option is not available.
• Thirdly, try to practise on an empty stomach or at least 2 hours after solid and 30 minutes after liquid food to reduce resistance to movement, ensure optimum blood flow to all organs.
• Importantly, try to follow the breathing as far as possible. This will improve stamina and pulmonary function.
• The general rule is that one should breathe out when stretching or compressing the torso. If the lungs and abdomen are empty when they are being stretched or compressed, there are lower chances of reflux or stomach cramps. Also, the lowered resistance to bending or stretching motion making exercises are easier to perform.
• Dṛṣṭi means focus. Dṛṣṭi during practise of sūryanamaskāra can be difficult, but when practised, will ensure increased situational awareness