The Sun Salutation, known in Sanskrit as Surya Namaskar, is a foundational sequence of movements within the practice of yoga. It combines physical postures with conscious breathing and meditative focus. This routine serves as a dynamic warm-up, preparing the body and mind for deeper yoga practice or the day ahead. The rhythmic flow of the sequence establishes a sense of balance and centeredness.
The Literal Translation and Historical Context
The practice derives its name from the Sanskrit words Surya (“sun”) and Namaskar (“salutation” or “greeting”). Philosophically, the Sun Salutation is an act of reverence toward the sun as a symbol of consciousness and the ultimate source of energy that sustains life on Earth. This symbolic worship of the solar deity, Surya, has roots in ancient Vedic texts, where the sun was praised for health and prosperity.
While the tradition of sun worship is ancient, the modern, standardized sequence of physical postures is a more recent development. The 12-pose sequence was popularized in the early 20th century by the Rajah of Aundh, Bhawanrao Shriniwasrao Pant Pratinidhi. This practice was later adopted and integrated into the emerging schools of modern postural yoga, creating the flowing routine recognized globally today.
The Standard Sequence of Poses
The standard Sun Salutation sequence, often called Surya Namaskar A, comprises twelve linked postures that transition the body through backward and forward bends. The sequence begins and ends in Tadasana (Mountain Pose), an upright, grounding posture. From here, the arms sweep up into Urdhva Hastasana (Raised Arms Pose), stretching the front of the body.
The practitioner then folds forward into Uttanasana (Standing Forward Bend), aiming to bring the torso close to the legs. This is followed by Ardha Uttanasana (Half Standing Forward Bend), where the spine is lengthened parallel to the floor. The hands then plant to step or jump back into Plank Pose, establishing a straight line from head to heels.
The body lowers from Plank into Chaturanga Dandasana (Four-Limbed Staff Pose), where the elbows hug the ribs and bend to a 90-degree angle. The upper body then moves into a backbend, either Urdhva Mukha Svanasana (Upward-Facing Dog) or Bhujangasana (Cobra Pose). Finally, the hips press back and up into Adho Mukha Svanasana (Downward-Facing Dog). The sequence concludes by reversing the path back to the Standing Forward Bend and rising up to Mountain Pose.
Integrating Movement with Breath
The defining characteristic of the Sun Salutation is the principle of Vinyasa, which translates to the synchronization of movement with breath. This link between posture and respiration transforms the sequence into a moving meditation. The breath used is often the Ujjayi breath, a slightly constricted breathing technique that creates an audible sound and helps maintain focus and energy flow.
A general rule governs the breathing pattern: upward movements and expansions of the chest are paired with an inhalation, while downward movements and compressions of the torso correspond with an exhalation. For example, raising the arms is an inhale, and the subsequent forward fold is an exhale. This rhythmic connection is crucial, as the breath acts as the internal anchor, guiding the body through the cyclical motion.
Physical and Mental Effects
Consistent practice of the Sun Salutation yields physiological and psychological outcomes. Physically, the sequence is effective as a full-body warm-up, increasing blood circulation and preparing muscles and joints for activity. The alternation between forward and backward bends promotes spinal flexibility and mobility.
The postures engage and strengthen large muscle groups, including the core, arms, and legs, while simultaneously stretching the hamstrings and hips. On a psychological level, the coordinated movement and breathing activate the parasympathetic nervous system, which helps reduce stress hormones like cortisol. This mindful, repetitive motion cultivates mental clarity, enhances concentration, and fosters emotional balance.