Yoga postures – surya namaskar (sun salutation)

The sun salutation (surya namaskar) consists of yoga postures that flow smoothly into each other. The exercise can be performed quickly or slowly. Do surya namaskar in the morning. It’s an excellent stretch that brings body and mind into harmony, leaving you ready to take on the day. Many yogis feel that it is better to skip breakfast once than the usual ten rounds of surya namaskar. The sun salutation is therefore a sound and very complete exercise with numerous health benefits. This originally religious morning ritual was and is dedicated to the sun god Surya and is not considered by many as a mere exercise to stretch the muscles, but as a spiritual routine.

Contents

• Origin of surya namaskar (sun salutation)
• Technology
• Points of attention
• Elaboration
• Health benefits of surya namaskar (sun salutation)

• Therapy

Origin of surya namaskar (sun salutation)

The original Sanskrit name of the sun salutation is Sashtàngga Sùrya Namaskàr , or ‘obedience to the sun’. Loosely translated it means ‘sun prayer’ or ‘sun salutation’. The ritual, this prostration before the sun, was already mentioned in the Rig-Veda . Sun worship was an important aspect of early Hinduism, which also applied to ancient Greek, Egyptian and Roman culture.

Surrender
The physical and mental surrender to the sun takes place through twelve yoga postures that flow into each other with flowing movements. Surya namaskar has many health benefits that are also described in detail in the Vedas and many yoga manuals. There are now about ten variations on the classic surya namaskar. The sun salutation is suitable for everyone. Also for the elderly and other people who have become stiff. This series of yoga exercises will quickly improve the flexibility of the body.

Sun Salutation (surya namaskar) / Source: Nsanjay.yadav, Wikimedia Commons (CC BY-SA-4.0)

Technology

The classic surya namaskar consists of twelve postures, a combination of seven separate yoga exercises.

1. Stand upright, palms together in namaste , feet closed and knees straight. This yoga pose is called tadasana (mountain pose). Exhale.
2. Take a deep breath. Raise your arms above your head while bending back as far as possible. Bend from the back, keep the knees straight and the hands in namaste .
3. Exhale. Bend forward, knees straight. Try to touch your head to your knees, hands behind your feet, fingers pointing forward. This is a variation on the padangusthasana (big toe grip) yoga pose.
4. Inhale and place the hands next to the feet, fingers pointing forward, and take a deep breath as you extend the left leg back. The left knee and toes of the left foot rest on the floor. Place the head as far back as possible on the neck. The right thigh presses into the abdomen. Bend backwards as far as possible from the back.
5. Exhale and now also bring the right leg back. The body weight rests on the hands and toes.
6. Inhale, slowly lower the body to the floor, after which eight points of the body touch the floor: hands, feet (toes), knees, chest and chin. Draw in the abdomen.
7. Hold your breath and bend your upper body as far back as possible, with your head tilted back. The arms and legs are now extended, the insteps of the feet rest on the floor. This yoga pose is called bhujangasana (cobra pose).
8. Exhale, lift the buttocks up. The head rests on the floor, chin on the chest. Try to keep your feet flat on the ground. Keep your legs straight and your back straight. This yoga pose is called adho mukha svanasana (stretching dog).
9. Inhale and lower the upper body, bringing your left leg forward, the thigh of which presses into your abdomen. Place the head back.
10. Exhale and extend the right leg. Straighten the legs, head on the knees and hands behind the feet (fingers pointing forward).
11. Inhale, stand straight and bend your back as far as possible. Raise your arms straight above your head, palms facing forward.
12. Exhale. The starting position is identical to the starting position (tadasana). Bring the arms down in a flowing movement, hands in namaste . Repeat the sun salutation several times.

Points of attention

Posture six is also called the ‘eight-limbed salute’. It is the actual worship of the sun, with eight points of the body touching the floor: forehead, two palms, toes of the two feet, two knees and the chest. Perform the exercise in smooth movements and never rush.

Harmony
Early morning is the perfect time for surya namaskar. The exercise stretches and stretches the entire body, harmonizes the mind and imparts vitality. It’s the best way to wake up ready for the day. The sun salutation may be performed slowly, but also faster. As mentioned, there are now many variations on the classic sun salutation.

Elaboration

The sun salutation can be used as a warm-up before the actual yoga session in the morning and evening. You may also do chandra namaskar (moon salutation) in the evening . In combination with surya namaskar, it is the ideal, complete exercise for those who have little time to do yoga. The seven basic yoga poses provide an excellent workout. The beneficial effects of surya namaskar include a range of health benefits, from improved blood circulation to a thorough workout of almost all muscles.

OM symbol / Source: Brenkee, Pixabay

Health benefits of surya namaskar (sun salutation)

Surya namaskar, like chandra namaskar (moon salutation), is a yoga sequence from hatha yoga. A round or cycle takes about half a minute to a minute. The accelerated execution places more emphasis on the physical aspects, the very slow method has a more intense effect on the mental aspects. In the latter case, the cycle becomes meditative in combination with certain pranayamas and mantras. There are yoga manuals that call surya namaskar the best antidepressant one could wish for.

Therapy

Surya namaskar (sun salutation) has a therapeutic and supportive effect on the following complaints, ailments and conditions:

• Flabby abdominal muscles.
• Digestive problems, including constipation.
• Inadequate ability to concentrate.
• Obesity (fatness).
• Lack of self confidence.
• Stress.
• Surya namaskar (sun salutation) improves blood circulation, metabolism…
• …trains the muscles and is good for the figure.

read more

• Yoga (asanas) for beginners and advanced
• Breathing exercises (pranayama) for beginners and advanced students
• History of yoga – the concepts of yoga and yogi
• Yoga poses – chaturanga dandasana (four-limbed staff)
• Yoga poses – tadasana (mountain pose)