Surya Namaskar, The Sun Salutation

Posted Friday, August 22nd, 2008

Start your day off right with focus on your mind, body and spirit.

I’ve started performing Surya Namaskar (SN), or Sun Salutation, each morning. SN is a sequence of 12 yoga postures, or asanas, designed to increase one’s level of physical, spiritual, and mental awareness. What I like about SN is that the order of the 12 asanas alternately stretches the spine backwards and forwards, as well as stretching out your calves, chest, upper back, and glutes. In effect, you receive a full-body stretch in an extremely short period of time. One set of SN is 12 asanas performed on each side, i.e. with left foot back first, and then right foot back first. I perform just three sets of these each morning.

Here is how to do the Surya Namaskar:
Pose One: Pranamasana (Prayer Pose)

Stand straight up with your feet together. Join your palms as if you were praying in front of your chest. Closely close your eyes and breath deeply.
I like to start off SN with some silent meditation while standing. The goal is to focus on your breathing and clear your mind.

Pose Two: Hasta Uttanasana (Raised Arms pose)

Slowly raise your arms over your head and lean back slowly. For starters, you may just want to practice this pose alone by standing in front of a wall.
The first time that I attempted this pose, I lost balance and almost fell backward. But with gradual practice, you will soon learn to stretch backwards without losing balance.

Pose Three: Uttanasana (Standing Forward Bend pose)

Now slowly reverse the motion and bend forward as far down as can while keeping your legs straight. This is your typical forward bend and will stretch out your hamstrings and lower back.

Pose Four: Ashwa Sanchalansana (Equestrian Pose)

Here is when things start to get a little tough. While keeping your hands on the floor, slowly step back with your right foot.
As you extend your right foot all the way behind you, your left leg will bend forward. In essence, you are doing a deep lunge stretch.

Pose Five: Adho Mukha Svanasana (Downward Dog Pose)

In this pose, you will be simultaneously bringing the left leg back to meet with the right leg and raising your buttocks up so that you are in an upside down V position. Think the starting position of a Hindu Pushup.

Pose Six: Ashtanga Namaskara (Salute with the Eight Limbs pose)

This one is a bit difficult to describe. Bring your body towards the floor as you would in a Hindu Pushup. However, instead of extending out the other side, pause when your chest, chin and knees almost touch the ground.
In traditional yoga, your knees, chest and chin should be touching the ground. However, I like to perform this position as more of a plank. Whether you want to plank or relax is up to you.

Pose Seven: Bhujangasana (Cobra Pose)

Now continue the movement as you would in a Hindu Pushup and extend out the other side. Now relax your lower body and bring it to the floor (if not touching the floor already).
Pause in this position, slowly pressing off your arms to bring you upper body higher up off the ground. This will further stretch your lower back.

Pose Eight: Adho Mukha Svanasana (Downward Dog pose)

Once again complete the movement back into the starting position of a Hindu Pushup.

Pose Nine: Ashwa Sanchalanasa (Equestrian Pose)

Bring your left leg forward and stretch again in the deep lunge position.

Pose Ten: Uttanasana (Standing Forward Bend pose)

Bring your right foot forward now, and slowly stand up, keeping your hands close to the floor as you straighten out your lower body. Pause in this position.

Pose Eleven: Hasta Uttansana (Raised Arms pose)

Bring your arms up slowly and extend them behind you.

Pose Twelve: Pranmasana (Prayer pose)

Return to starting position. Clasp your hands in front of your chest and take a few deep breaths before repeating with the other leg.
In this next round, bring your left leg back while doing the deep lunge pose.

Surya Namaskar is a great addition or replacement to you flexibility program. It is also a great form of meditation and a daily wake-up exercise.