Surya Namaskar

Surya means the Sun and "namaskar" means salutation. Surya namaskar is an integrated and dynamic form of movement. It not only promotes physical well-being, but also promotes mental and spiritual development. Traditionally, practiced at dawn, facing the rising sun, the salutation originated as a series of prostrations to the sun. This ritual is a unique synthesis of inner and outer development.

 

A flowing routine

 

The beauty of the Surya namaskar is that each asana flows into the next, forming a graceful and continuous movement pattern. Each sequence consists of 12 asanas or postures. The number of sequences performed depends on individual goals. Emphasis is on inhaling and exhaling fully 'into' and 'out of' each posture. Breath, flow and movement are its essence.

 

The perfected art of movement

 

The sequence of asanas which form the Surya namaskar, involve vertical, horizontal, cyclical and inverted movements, which supply energy to the system by directing the blood supply to areas of the body that require it the most. Each cell is attended to, provided with a fresh supply of blood, allowing it to function efficiently. The asanas boost the metabolism, balance the respiratory, circulatory, nervous, hormonal and digestive systems perfectly.

 

Wheels of energy

 

There are seven main chakras or "wheels of energy" in the astral body which are located within the spinal column. Yogic science recognizes that mental, physical and spiritual health is activated when these channels of energy are awakened. The Surya namaskar uncoils and awakens these seven chakras.

 

Surrender of the self

 

Simplicity, humility and surrender, form the basis of all Yoga practice. The Surya namaskar begins with the Namaskarasana, or the prayer pose, signifying the joining of the individual soul with the divine soul.

 

Sequences of asanas

 

1. Namaskarasana (Prayer pose): Standing upright, exhale as you bring the palms together at the chest in the prayer position.
2. Hasta Uttasana (Hands up, spine arched pose): Inhale and stretch the arms up and over the head alongside the ears. Arch back from the waist, pushing the hips forwards and stretching the head back.
3. Hastapadasana (Head to knees pose): Exhale and bring the hands down to the floor on each side of the feet so that the tips of the fingers and toes form a straight line. Tuck your head in towards the knees as much as possible.
4. Ashwa Sanchalasana (Lunge pose): Inhale as you stretch the right leg back as far as possible, and drop the right knee to the ground. (On the next sequence you take the left leg back)
5. Parvatasana (Inverted "V" pose): Exhale and without moving hands or feet, bring the hips up as high as possible into the inverted "V" position.
6. Ashtanganamaskara (Knees, chest, chin on the floor pose): Inhale and bend the knees. Place the knees, chest and chin on the ground. Exhale and lie on the stomach in readiness for the next pose.
7. Bhujangasana (Cobra pose): Inhale and bend the elbows and arch the head and chest up into the Cobra pose.
8. Parvatasana (Inverted "V" pose): Exhale and without moving hands or feet, bring the hips up as high as possible into the inverted "V" position.
9. Ashwa Sanchalasana (Lunge pose): Inhale and bring the left foot forward between the hands. Drop the knee to the ground and look up. (Bring the right leg forward in the next sequence)
10. Hastapadasana (Head to knees pose): Exhale and bring the other foot forwards. Straighten the knees and bring the forehead close to the knees.
11. Hasta Uttasana (Hands up, spine arched pose): Inhale and stretch the arms up and over the head alongside the ears. Arch back from the waist, pushing the hips forwards and stretching the head back.
12. Namaskarasana (Prayer pose): Exhale, as you return to starting position, feet together and palms at the chest in prayer position.

 

Variations of Surya namaskar

 

Depending on individual goals the Surya namaskar can be performed in different ways:

 

*         If the goal is to increase flexibility, each position should be held for a longer duration.

*         To gain cardiovascular stamina, the number of sequences performed should be increased and a continuous flow should be maintained.

*         Varying the speed of movement challenges the body.

 

Practice norms

 

*         It is important to perform the Surya namaskar on an empty stomach.

*         A well-ventilated room or outdoors is an ideal environment to practice asanas.

 

Caution:

Anyone with hypertension, hernia, heart disease or knee pain should consult a doctor before performing these exercises. The routine could also be modified to suit individual needs.