YOGA BASICS: Surya Namaskara (Sun Salutations)

One of the most important components of a physical yoga (āsana) practice is Sūrya Namaskāra (sūrya namaskāra), more commonly known as the Sun Salutation: a series of 12 unique postures strung together for the purpose of stretching and warming up the entire body before beginning an āsana practice. Together, these 12 postures, aligned and in harmony with the breath, create a dynamic + energizing flow.

HISTORICAL + MYTHOLOGICAL CONNECTION

Sūrya: Sun Namaskāra: Salutation

In ancient Vedic mythology, the Sun, or Sūrya was one of the chief deities who represented the celestial form of Agni, or fire. Sūrya is the source of life, dispeller of darkness, able to cure dis-ease and illuminate the entire world. In the Vedas, Sūrya is said to be pulled through the sky by a chariot of 7 golden horses. Another name of Sūrya is Savitṛ, meaning brilliance, evoking the powerful rays of the sun. It is to the Sun that the well-known Gāyatrī (Sāvitrī) invocation is dedicated. Many great kings who have ruled over South Asia have claimed to be of the 'lineage of the Sun.' In fact, Rāma, the great hero of the Rāmāyana, is known as the 66th king in this lineage while Karṇa of the Mahābhārata is said to be born of the Sun by the queen Kuntī. Sūrya Namaskāra was traditionally performed at both the rising and setting of the sun to honor and please Sūrya, often for the sake of being granted a boon.

HOW-TO: Sūrya Namaskāra

Performing Sūrya Namaskāra with a pure mind and full concentration, a practitioner is graced with good health, brilliance, longevity of life and fullness of energy.

Sūrya Namaskāra is best done on an empty stomach in the morning or evening.
Please consult a medical professional if you have any injuries, illnesses, or chronic pain before attempting any physically demanding practices.

1. TĀDĀSANA / MOUNTAIN POSE

Begin by standing tall at the front of your mat with the toes parrallel and pointing forward or slightly touching. The knees are aligned with the ankles below and the hips above. The chest is open and the shoulders are relaxed back and away from the ears. The neck is long and the chin is relaxed and parallel to the ground. The breath is relaxed and easy, circulating in and out of the nose. Gaze point, or driṣṭi, is at the horizon or a point in front of you. Bring the arms into a prayer mudrā by pressing the palms firmly together at the center of the chest.

2. ŪRDHVA HASTĀSANA / UPWARD SALUTE

Inhale and gently stretch the arms up and overhead. As the sides of the body lengthen, the back begins to arch allowing the chest to lift and open. Keep the knees and ankles firmly engaged and the feet grounding down.

3. UTTĀNĀSANA / FORWARD FOLD

Exhale, stretch the upper body all the way forward and feel the entire back of the body lengthen as the palms come down in-line with the toes (if flexibility is limited, place the hands on the front of the legs). Allow the head to relax toward the earth with your body-weight distributed equally in both feet.

4. ANJANEYĀSANA / LOW LUNGE

Inhale, take the right foot all the way back into a low-lunge position with the knee down and the toes or foot pressing into the mat. Allow the chin and chest to reach up. Hands may stay grounded for support or may reach up overhead.

5. UTTHITA CATURAṄGA DAṆḌĀSANA / HIGH PLANK

Retain the breath as you take the left foot to meet the right with the heels and ankles together as you bring the body into a plank position. Shoulders, elbows, and wrists are aligned; the neck and spine, hips and ankles form a straight line. The lower abdomen is firm and lifting.

6. CATURAṄGA DAṆḌĀSANA / 4-LIMBS POSE

Exhale, release both knees down to the mat and allow the chest and chin follow. Keep the hips up and the elbows close to the sides of the body (If this is uncomfortable, place the forehead on the mat).

7. ŪRDHVA MUKHA ŚVĀNĀSANA / UPWARD-FACING DOG

Inhale, slide the chest through the arms and hands, bringing the chin up and the feet together, toes flat on the mat. Engage the legs and firm the glutes as the chest broadens to allow a slight arch in the back.

8. ADHO MUKHA ŚVĀNĀSANA / DOWNWARD-FACING DOG

Exhale, tuck the toes and press into the hands to bring your hips up and back until the body comes into an "inverted-V-shape." Keep the feet anchoring down and the chest reaching toward the thighs.

9. ANJANEYĀSANA / LOW LUNGE

Inhale, bring the right leg forward toward the top of the mat into a low lunge position with the knee and ankle in-line (as in position 4, shown in variation).

10. UTTĀNĀSANA / FORWARD FOLD

Exhale, left foot steps forward, in-line with the right foot, as you stretch down completely into a forward fold (as in position 3).

11. ŪRDHVA HASTĀSANA / UPWARD SALUTE

Inhale, press into the feet as you reach the arms up, opening the chest and gently arching back.

12. TĀDĀSANA / MOUNTAIN POSE

Exhale, release the hands down to the sides and prepare to follow the same sequence on left side to complete one round of Sūrya Namaskāra. After completing Right and Left sides, stand in Samasthiti, Equal-Standing pose, by coming into a firm and equal stance.