Surya NamaskarThe Complete Guide to Sun Salutations

Discover the ancient yoga sequence that offers profound physical, mental, and spiritual benefits. Master the 12 powerful poses of Surya Namaskar for holistic wellness, weight management, flexibility, and inner peace.

Sun Salutation
Yoga Sequence
Weight Loss
Flexibility
Cardiovascular Health
Stress Reduction
Home Benefits 12 Poses How to Practice Ayurvedic Variations Precautions Mantras FAQ
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Surya Namaskar: The Complete Guide to Sun Salutations

Introduction

Surya Namaskar, commonly known as the Sun Salutation, is a fundamental sequence in yoga, revered for its profound physical, mental, and spiritual benefits.

This dynamic series of twelve interconnected yoga poses (asanas) is performed in a continuous flow, synchronized with the breath. More than just a physical exercise, Surya Namaskar is a holistic practice that honors the sun, a vital source of energy and life on Earth.

The term "Surya Namaskar" itself is derived from Sanskrit, where "Surya" means sun and "Namaskar" means salutation or bowing down with reverence. It is a gesture of gratitude and respect towards the sun, acknowledging its role in sustaining all life forms.

While the precise origins of Surya Namaskar are debated, its practice has been deeply ingrained in Indian traditions for centuries.

It gained widespread popularity in the early 20th century and has since become a cornerstone of various yoga styles worldwide. Its significance lies in its ability to integrate the body, mind, and breath, preparing practitioners for deeper yogic practices.

Benefits of Surya Namaskar

Surya Namaskar is a comprehensive practice that offers a multitude of benefits, impacting your physical, mental, and spiritual well-being. Regular practice can lead to significant improvements in various aspects of your health.

Weight Management

Excellent full-body workout that aids in weight loss and reduces belly fat by burning calories and boosting metabolism.

Flexibility & Strength

Stretches and strengthens major muscle groups, improving flexibility, range of motion, and overall body strength.

Cardiovascular Health

Elevates heart rate, improving blood circulation and strengthening the heart for better cardiovascular health.

Respiratory Function

Deep, rhythmic breathing increases lung capacity and improves respiratory efficiency for better oxygen intake.

Stress Reduction

Rhythmic flow combined with focused breathing calms the mind, reduces stress, and promotes mental clarity.

Spiritual Connection

Fosters a deeper connection with nature and cosmic energy, cultivating gratitude and self-awareness.

Hormonal Balance

Surya Namaskar stimulates the endocrine system, This can improve metabolism, energy levels, and mood while balancing reproductive health.

Detoxification & Digestion

Surya Namaskar enhance blood circulation and lymphatic drainage, aiding in toxin removal, also Improving digestion and relieving constipation.


Benefits for Specific Groups

  • For Beginners: Excellent starting point with structured sequence and modifications for different fitness levels.
  • For Women: Helps regulate menstrual cycles, alleviate PMS symptoms, and support reproductive health.
  • For Kids: Improves physical fitness, concentration, and discipline through fun, engaging practice.
  • For Seniors: Modified versions allow seniors to enjoy benefits without excessive joint strain.

The 12 Poses/steps with picture of Surya Namaskar

Surya Namaskar is a sequence of 12 distinct yoga poses, each flowing seamlessly into the next, synchronized with your breath. Performing these steps correctly is crucial to harnessing the full benefits of this practice.

When and How to Practice

Optimal Practice Guidelines

Best Time to Practice

The ideal time to practice Surya Namaskar is early in the morning, specifically at sunrise. This is when the sun's rays are soft and beneficial, and the atmosphere is calm and serene. Practicing at this time allows you to absorb the sun's energy, which is believed to revitalize the body and mind.

Additionally, practicing on an empty stomach is highly recommended. If morning practice isn't feasible, you can perform Surya Namaskar in the evening, but ensure there's a gap of at least 3-4 hours after your last meal.

How Many Rounds/Times a Day?

The number of Surya Namaskar rounds you perform can vary based on your fitness level, time availability, and goals. For beginners, starting with 2-4 rounds is a good idea, gradually increasing as your stamina and flexibility improve.

Many practitioners aim for 12 rounds (6 sets, as each round consists of two sets) daily, which is considered a complete practice. Advanced practitioners may even perform 108 rounds as a challenge or for specific spiritual purposes.

The key is consistency; daily practice, even if for fewer rounds, is more beneficial than sporadic long sessions.

Pace: Fast vs. Slow

Surya Namaskar can be practiced at different paces, each offering unique benefits:

  • Slow Pace: Performing Surya Namaskar slowly, holding each pose for a few breaths, emphasizes flexibility, strength, and mindfulness.

    This pace allows for deeper stretches and a greater awareness of the body and breath. It's excellent for building foundational strength and improving posture.
  • Fast Pace: A faster pace, where transitions between poses are quicker, transforms Surya Namaskar into a more vigorous cardiovascular workout.

    This pace is effective for calorie burning, improving stamina, and generating heat in the body. It can be particularly beneficial for weight loss.

It's often recommended to start with a slower pace to master the alignment and breathing, gradually increasing the speed as you become more proficient.

Empty Stomach?

Yes, it is highly recommended to practice Surya Namaskar on an empty stomach. This allows for comfortable movement and prevents discomfort during the twists and bends. If you must eat before practice, opt for a light snack and allow at least 2-3 hours for digestion.

Ayurvedic Integration

Ayurveda recommends personalized Surya Namaskar practice based on your dosha constitution:

Vata Dosha

Focus on grounding poses with slower transitions. Emphasize stability in standing poses and hold positions longer to calm nervous energy.

Pitta Dosha

Moderate pace with cooling variations. Avoid excessive heat buildup and focus on heart-opening poses to release intensity.

Kapha Dosha

Energizing sequences with faster transitions. Incorporate dynamic movements and deeper backbends to stimulate metabolism.

Variations of Surya Namaskar

While the classic Surya Namaskar sequence is widely practiced, several variations exist, catering to different styles of yoga, fitness levels, and physical conditions.

Surya Namaskar A and B (Ashtanga Yoga)

In Ashtanga Vinyasa Yoga, there are two primary variations:

  • Surya Namaskar A: Simpler flow with 9 poses focusing on building heat and preparing the body.
  • Surya Namaskar B: Longer sequence with 17 poses incorporating Utkatasana and Virabhadrasana I for greater challenge.

Chair Surya Namaskar

Designed for individuals with limited mobility, injuries, or seniors. Performed while seated, this variation reduces strain on knees, hips, and back while maintaining the general flow of the traditional sequence.

Modified Surya Namaskar

Various modifications can accommodate individual needs, such as using props like blocks or blankets, or adjusting poses to reduce intensity. This makes the practice accessible to a wider range of people.

Tibetan Variation

"Nyima Chagpa" combines sun salutation with moon salutation elements, featuring circular arm movements and deeper spinal twists.

Balinese Variation

"Surya Sewana" incorporates temple dance movements with slower transitions and elaborate hand gestures (mudras).

Brazilian Variation

"Saudação ao Sol" blends capoeira movements with faster transitions and rhythmic breathing patterns.

Precautions and Contraindications

While Surya Namaskar is generally safe and beneficial, it's important to be aware of certain precautions and contraindications to ensure a safe practice.

Who Should Avoid Surya Namaskar?

  • Pregnant women, especially after the first trimester.
  • Individuals with high blood pressure or heart conditions.
  • Those suffering from a hernia or recent abdominal surgery.
  • People with severe back pain, sciatica, or a slipped disc.
  • Individuals with wrist or joint injuries.

General Guidelines for Safe Practice

  • Always listen to your body and avoid pushing yourself into painful positions.
  • If you have any medical conditions, consult your doctor before starting.
  • Learn the sequence from a qualified yoga instructor to ensure proper alignment.
  • Warm up before practice and cool down afterward.
  • Maintain a steady, rhythmic breath throughout the sequence.

Surya Namaskar Mantras

Traditionally, each of the 12 poses in Surya Namaskar is associated with a specific mantra, a sacred sound or phrase that honors the sun. Chanting these mantras can deepen the spiritual aspect of the practice, fostering a sense of reverence and connection.

1
Om Mitraya Namaha
Salutations to the friend of all
2
Om Ravaye Namaha
Salutations to the shining one
3
Om Suryaya Namaha
Salutations to the one who induces activity
4
Om Bhanave Namaha
Salutations to the one who illumines
5
Om Khagaya Namaha
Salutations to the one who moves quickly in the sky
6
Om Pooshne Namaha
Salutations to the giver of nourishment
7
Om Hiranyagarbhaya Namaha
Salutations to the golden-wombed one
8
Om Marichaye Namaha
Salutations to the lord of the dawn
9
Om Adityaya Namaha
Salutations to the son of Aditi, the cosmic mother
10
Om Savitre Namaha
Salutations to the one who stimulates
11
Om Arkaya Namaha
Salutations to the one who is worthy of praise
12
Om Bhaskaraya Namaha
Salutations to the giver of light and prosperity

Chanting these mantras with awareness can help you cultivate a deeper sense of gratitude, mindfulness, and spiritual connection during your Surya Namaskar practice.

Frequently Asked Questions [FAQ]

How many steps are there in Surya Namaskar?
There are 12 distinct poses or steps in one sequence of Surya Namaskar. A full round typically involves two such sequences, one starting with the right leg and one with the left, making it 24 steps in total for a complete round.
What are the benefits of Surya Namaskar?
Surya Namaskar offers a wide range of benefits, including improved physical strength, flexibility, and cardiovascular health; enhanced digestion and respiratory function; stress reduction, improved focus, and increased energy levels. It also has spiritual benefits, fostering a connection with nature and promoting overall well-being.
Can Surya Namaskar reduce belly fat and help in weight loss?
Yes, consistent practice of Surya Namaskar can significantly contribute to reducing belly fat and overall weight loss. The dynamic movements and continuous flow help burn calories, boost metabolism, and tone abdominal muscles.
Can Surya Namaskar increase height?
While Surya Namaskar primarily focuses on flexibility and strength, the stretching and lengthening involved in certain poses can improve posture, which might give the appearance of increased height. For growing individuals, good posture and spinal alignment can support natural growth.
Can Surya Namaskar be done during periods?
It is generally advised to avoid vigorous practices like traditional Surya Namaskar during menstruation. Gentle stretches or restorative yoga are usually preferred during this time. However, some women may choose to continue with a modified, gentler practice if they feel comfortable.
Can Surya Namaskar be done in the evening?
While the ideal time is early morning, Surya Namaskar can be practiced in the evening. However, ensure there is a gap of at least 3-4 hours after your last meal to avoid discomfort.
Does Surya Namaskar strengthen muscles?
Absolutely. Surya Namaskar engages and strengthens various muscle groups throughout the body, including the core, arms, shoulders, back, and legs. It builds both strength and endurance.
Is Surya Namaskar cardio or strength training?
Surya Namaskar is a unique practice that combines elements of both cardio and strength training. When performed at a faster pace, it elevates the heart rate, providing cardiovascular benefits. The holding of poses and transitions also builds muscular strength and endurance.
Who should not do Surya Namaskar?
Individuals with certain conditions should avoid or modify Surya Namaskar. This includes pregnant women (especially after the first trimester), people with high blood pressure or heart conditions, those with a hernia, recent surgeries, severe back or joint pain, fever, or acute inflammation. Always consult a healthcare professional or a certified yoga instructor if you have any concerns.
How many calories does Surya Namaskar burn?
The number of calories burned depends on factors like body weight, intensity, and duration of practice. On average, a single round of Surya Namaskar can burn approximately 13-15 calories. Therefore, 12 rounds could burn around 150-180 calories.
Why is Surya Namaskar called a complete exercise (Vyayam)?
Surya Namaskar is often called a complete exercise because it works on almost every part of the body. It stretches, strengthens, and tones muscles, improves flexibility, aids in weight management, stimulates internal organs, and balances the mind and body. It provides a holistic workout that addresses physical, mental, and spiritual well-being.

Conclusion


Surya Namaskar, the Sun Salutation, is far more than just a series of physical postures; it is a profound and holistic practice that nurtures the body, calms the mind, and uplifts the spirit.

From its ancient roots as a devotional offering to the sun to its modern-day recognition as a comprehensive fitness regimen, Surya Namaskar continues to enrich the lives of millions worldwide.


By consistently engaging in this powerful sequence, you can unlock a myriad of benefits, including improved physical strength, flexibility, and cardiovascular health, along with enhanced mental clarity, reduced stress, and a deeper connection to your inner self.

Whether you are a seasoned yogi or a curious beginner, incorporating Surya Namaskar into your daily routine can be a transformative experience.


Remember to practice with awareness, listen to your body, and seek guidance from qualified instructors, especially if you have any health concerns. Embrace the warmth and vitality of the sun through this timeless practice, and allow Surya Namaskar to illuminate your path towards holistic well-being.