Surya Namaskar, commonly known as the Sun Salutation, is a foundational practice in yoga that integrates movement, breath, and meditation into a cohesive flow. This practice involves a sequence of twelve postures, or asanas, performed in a continuous, dynamic cycle. It serves as a comprehensive warm-up or can be a complete exercise routine in itself, establishing a rhythmic connection between the body and the breath. The sequence is designed to be performed seamlessly, creating a fluid, moving meditation, and is recognized widely for its holistic approach to well-being, influencing both physical vitality and mental clarity.
Origin and Cultural Context
The term Surya Namaskar is derived from Sanskrit, where Surya translates to “Sun” and Namaskar means “Salutation” or “Greeting,” reflecting its nature as a gesture of reverence. The practice is rooted in ancient Indian traditions of sun worship, where the sun (Surya) was honored as the source of all life and energy. Though the concept of sun reverence appears in ancient texts like the Vedas, the modern physical sequence became widely recognized more recently.
The structured series of postures was largely popularized in the early 20th century by Bhawanrao Shriniwasrao Pant Pratinidhi, the Rajah of Aundh. He promoted it as a means of physical fitness and health, drawing on traditional exercises. The sequence was later incorporated into the yoga systems taught by influential figures like T. Krishnamacharya, cementing its place as a standard component of many modern yoga styles across the globe.
Breaking Down the Sequence
The Sun Salutation is a cycle of twelve postures, with the second half mirroring the first to complete one full round. The practice begins in Pranamasana (Prayer Pose), standing at the front of the mat with the palms joined at the chest for centering the mind. Inhaling initiates the flow into Hasta Uttanasana (Raised Arms Pose), where the arms sweep overhead and the spine arches gently backward, stretching the front of the body.
The movement flows into Hastapadasana (Hand-to-Foot Pose) on an exhalation, folding forward from the hips to stretch the entire back of the body. From this fold, the practitioner inhales and steps one foot back into Ashwa Sanchalanasana (Equestrian Pose), dropping the back knee and lifting the gaze. The subsequent exhalation leads to Dandasana (Staff Pose), a high plank position that engages the core.
From the plank, the body lowers to the floor into Ashtanga Namaskara (Eight-Limbed Pose) on an exhale, touching the ground with the hands, feet, knees, chest, and chin. This is followed by an inhalation into Bhujangasana (Cobra Pose), lifting the chest and arching the upper spine. Exhaling then transitions the body into Adho Mukha Svanasana (Downward-Facing Dog Pose), forming an inverted ‘V’ shape to stretch the shoulders, hamstrings, and calves.
The sequence reverses by stepping the forward leg back into Ashwa Sanchalanasana on an inhalation. An exhalation returns the body to Hastapadasana, the standing forward fold, before an inhalation lifts the torso back up into Hasta Uttanasana. The round concludes by exhaling back to Pranamasana, bringing the palms to the chest and completing the full cycle of movement and breath synchronization.
Physical and Mental Benefits
The rhythmic, dynamic nature of Surya Namaskar offers a variety of physical health outcomes. Regular practice has been shown to improve flexibility, particularly in the spine, hips, and hamstrings. The sequence also functions as a cardio tonic, with studies indicating that a faster pace of practice can improve cardiovascular and pulmonary functions, enhancing cardiorespiratory fitness.
The continuous movement stimulates the abdominal organs, which aids in digestion and helps regulate metabolic rate. The poses engage multiple muscle groups, contributing to increased muscle strength and endurance in the arms, shoulders, and legs. The practice also involves a coordination of breath and movement, which contributes significantly to mental and emotional well-being.
Performing the Sun Salutation is an effective method for stress reduction, helping to stabilize cortisol levels and reduce symptoms of anxiety and depressive states. The synchronized breathing and focus required for the flow promote sharpened attention and memory, enhancing overall cognitive function. By linking the physical action with a steady, deep breath, the practice helps calm the nervous system and fosters a sense of grounded energy.