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Sūrya namaskāra (Salute to the Sun) is a form of sun worship and self vitalization that is reputed to have been handed down from the enlightened sages of the Vedic Age. Sūrya namaskāra can be practised on varying levels of awareness ranging from that of simple physical exercise to a complete sadhana which incorporates asana, pranayama, mantra and chakra meditation.
The physical base of the practice links together twelve asanas in a dynamically performed series. These asanas are ordered so that they alternately stretch the spine backwards and forwards. When performed in the usual way, each asana is moved into with alternate inhalation and exhalation (except for the sixth asana where the breath is held in external suspension). A full round of sūrya namaskāra is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg first through the series.
The practice is considered to be deepened when the accompanying mantras and chakra awareness meditations are performed in each position.
Sūrya namaskāra is traditionally performed at sunrise which is considered the most spiritually favourable time.
Series summary
| Asana | Breath | Mantra | Chakra | ||
|---|---|---|---|---|---|
| Seed | Salutation | ||||
| 1 | Pranamasana | exhale | om hrām (ॐ ह्रां) | om mitrāya namaḥ (ॐ मित्राय नमः) | Anahata |
| 2 | Hasta uttanasana | inhale | om hrīm (ॐ ह्रीं) | om ravaye namaḥ (ॐ रवये नमः) | Vishuddi |
| 3 | Padahastasana | exhale | om hrūm (ॐ ह्रूं) | om sūryāya namaḥ (ॐ सूर्याय नमः) | Swadhisthana |
| 4 | Ashwa sanchalanasana | inhale | om hraim (ॐ ह्रैं) | om bhānave namaḥ (ॐ भानवे नमः) | Ajna |
| 5 | Parvatasana | exhale | om hraum (ॐ ह्रौं) | om khagāya namaḥ (ॐ खगाय नमः) | Vishuddi |
| 6 | Ashtanga namaskara | suspend | om hraḥ (ॐ ह्रः) | om puṣṇe namaḥ (ॐ पूष्णे नमः) | Manipura |
| 7 | Bhujangasana | inhale | om hrām (ॐ ह्रां) | om hiraṇya garbhāya namaḥ (ॐ हिरण्यगर्भाय नमः) | Swadhisthana |
| 8 | Parvatasana | exhale | om hrīm (ॐ ह्रीं) | om marīcaye namaḥ (ॐ मरीचये नमः) | Vishuddi |
| 9 | Ashwa sanchalanasana | inhale | om hrūm (ॐ ह्रूं) | om ādityāya namaḥ (ॐ आदित्याय नमः) | Ajna |
| 10 | Padahastasana | exhale | om hraim (ॐ ह्रैं) | om savitre namaḥ (ॐ सवित्रे नमः) | Swadhisthana |
| 11 | Hasta uttanasana | inhale | om hraum (ॐ ह्रौं) | om arkāya namaḥ (ॐ अर्काय नमः) | Vishuddi |
| 12 | Pranamasana | exhale | om hraḥ (ॐ ह्रः) | om bhāskarāya namaḥ (ॐ भास्कराय नमः) | Anahata |
Practice suitability and cautions
Sūrya namaskāra is a gentle practice. This makes it open to people of all ages and levels. However, teachers caution that it is also a very powerful practice and that it can be unobvious while performing the series how much effect it is having on the body. They advise that it is important to have not eaten for at least three hours before practising, to not overdo the exercise and to rest adequately afterwards. Usually practitioners rest in shavasana (the corpse pose) while their respiration and heartbeat return to normal.
As with all exercise maximal benefit is obtained by performing the practice regularly, rather than excessive performance in any one session.
References
- Sūrya Namaskāra, A Technique of Solar Vitalization, Swami Satyananda Saraswati, ISBN 81-85787-35-2.
- Sūryanamaskāra, Sri K. Pattabhi Jois, New York: Ashtanga Yoga New York, 2005.
See also
Surya – Hindu sun god
External links
- Exposition of practice from Prana Yoga Ashram
- Surya Namaskaras in Ashtanga yoga
- Salute to the sun : Surya Namaskar
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"Surya Namaskara"