Surya Namaskara (Sun Salutation)

Introduction

Surya Namaskara - pronounced as "soorya namaskAra" - is a collection of a sequence of 'Yoga' postures. The postures are ordered in such a way that the transition from one posture to the next is very systematic and methodical. There is no hard and fast rule about what postures comprise the sequence, and about the sequence itself. In simple words, it is a 'template', which different yoga practitioners build upon and perhaps give them different names. However, the root is the same.

Why is it named 'Surya Namaskara'?
Answer is left to one's imagination and one's interpretation. One good explanation would be: 'As the Sun rays reach each and every corner of the universe, practicing Surya Namaskara makes the PRANA ('prANa') - the vital energy - reach each and every corner of the body.

Another beautiful explanation would be: 'Just like the Sun raises in the east and sets in the west, without taking break from the routine, Surya Namaskara reminds the practitioner about the regularity and persistence of the practice'.

Here, I am writing about the method I have been taught. The method I follow comprises a total 10 postures. These have been explained below to the best of my knowledge, with the help few pictures of the postures involved.

Note: Before going any further, I would like to clarify that this write-up can not serve as an independent guide for practicing 'Surya Namaskara'. The scope of the article is limited to explaining the method. The article also suggests how to practice, and this is purely based on my experience. As a word of caution, it may not be possible for everybody to follow the method as detailed below. Perfecting the procedure needs lots of preparation. One can understand subtleties of the postures only when one practices it. It is always recommended to start practice under the guidance of an able instructor, at least till one gets to understand his/her body.

Things required for the practice: Comfortable clothing. A blanket or a mat to protect your knee when pressed against the floor.

1. Namaskarasana - 'namaskArAsana' - ನಮಸ್ಕಾರಾಸನ - नमस्कारासन
Fig (1)

This is the initial posture.

• Palms are pressed against each other, with the forearms held parallel to the floor.
• Feet joined together.
• Chest held up.
• Knee caps and the thigh muscles tightened and lifted up.
• Hips squeezed in and the tail bone (coccyx) pushed inwards.

2. Urdhvasana - 'oordhvAsana' - ಊರ್ಧ್ವಾಸನ - ऊर्ध्वासन

Fig (2A)

From 'Namaskarasana', stretch both the palms straight up inhaling the breath. Stretch should be generated from the waist, all along the trunk, the shoulder joints, to the tip of the fingers (Fig.2A)
















As you exhale, take the arms back with the spine bending back (Fig.2B)

• Legs held firm and straight.
• Arms should not bend at the elbows.
• Hips squeezed in and the tail bone (coccyx) pushed inwards.
  

No need to bend too much to the back. This is not a back-bending posture.

Fig (2B)

3. Uttanasana - 'uttAnAsana' - ಉತ್ತಾನಾಸನ - उत्तानासन

From 'Urdhvasana', inhale and come up (Fig. 2A above). As you exhale, bend forward.

• Forward bend should be generated from the waist.
• Do not hunch the back.
• Thrust the chest up as you bend forward.
• Keep both palms by the side of the feet.

Fig (3)









4. Eka-pada Prasaranasana - 'Eka-pAda prasaraNAsana' - ಏಕಪಾದ ಪ್ರಸರಣಾಸನ - ऎकपाद प्रसरणासन

Fig (4)

As you inhale the breath from 'Uttanasana', without taking the palms away, take out the right leg. As you exhale, stretch it back on the floor, with the right knee rested on the floor and toes pointed backwards. Keep a blanket or a mat under the knee.

• Push the waist downwards, in an attempt to reduce the angle between the left calf and the thigh.
• Press the palms firmly on the floor and look forward thrusting the chest up.
• The left foot should be completely pressed onto the floor.

5. Dvi-pada Prasaranasana - 'dvi-pAda prasaraNAsana' - ದ್ವಿಪಾದ ಪ್ರಸರಣಾಸನ - द्विपाद प्रसरणासन

Fig (5)

From 'Eka-pada Prasaranasana', curl the right toes in, and as you inhale take the left leg up. Exhale and place the left foot by the side of the right.

• Arms should run perpendicular to the floor. Elbows should be held tight.
• Foot should be held 'almost' perpendicular to the floor. Legs should be tightened at the knee cap and the thighs.
  
• Trunk should run 'almost' parallel to the floor. In other words, hips should be held in level with the shoulders.

6. Chaduranga Dandasana - 'chaduranga danDAsana' - ಚದುರಂಗ ದಂಡಾಸನ - चदुरंग दंडासन

Fig (6)

Inhale in 'Dvi-pada Prasaranasana', and as you exhale, fold the elbows taking the trunk closer to the floor. The posture is named so as only the four limbs are in contact with the floor.

• The entire body should be held like a club, running parallel to the floor.
• Pull up the knee cap and tighten the thigh muscles in this position.

7. Bhujangasana - 'bhujangAsana' - ಭುಜಂಗಾಸನ - भुजंगासन
From 'Chaduranga Dandasana', inhale as you straighten the arms. Exhale and bend back.

• Push the tail bone into the hips.
• Move the shoulders back.
• Lift the chest and the neck up.
• Palms should be firmly pressed against the floor.
• Toes stretched out.

Fig (7A)

Fig (7B)

• From the side, chest should appear predominantly ahead than the shoulders (Fig.7B)
  
• Rest the knees on the mat.

8. Adho-mukha Shvanasana - 'adhO-mukha shvAnAsana' - ಅಧೋಮುಖ ಶ್ವಾನಾಸನ - अधॊमुख श्वानासन

Fig (8)

As you inhale, curl the toes in and from 'Bhujangasana', raise the hips high up. As you exhale, straighten the legs, pressing the heels to the floor.

• Take the head closer to the floor, thrusting the chest towards the knees.
• Apply force from the palms lifting the scapulae (shoulder blades) up.
• Lift the hips as high as possible in this position.

9. Eka-pada Prasaranasana - 'Eka-pAda prasaraNAsana' - ಏಕಪಾದ ಪ್ರಸರಣಾಸನ - ऎकपाद प्रसरणासन

Fig (9)

From 'Adho-mukha Shvanasana', inhale and lift the right leg off the floor. As you exhale, keep the right foot by the side of the palms.

This posture is same as the one explained in step(4) above.

Note that, the leg that was taken back in step(4) , should be moved forward in this step.

10. Uttanasana - 'uttAnAsana' - ಉತ್ತಾನಾಸನ - उत्तानासन

This step is same as step (3) above. From 'Eka-pada Prasaranasana', lift the left leg as you inhale. Keep it by the side of the right foot as you exhale.

Fig (10)

11. Namaskarasana - 'namaskArAsana' - ನಮಸ್ಕಾರಾಸನ - नमस्कारासन








Raise up from 'Uttanasana' as you inhale and come back to the initial position 'Namaskarasana'.



Fig (11)








These 10 steps form one cycle of 'Surya Namaskara'. In every cycle, the leg that is first moved back during the 'Eka-pada Prasaranasana' is alternated. It is important to breathe properly as you move from one posture to the next. Good breathing helps in practicing it for a longer time without getting exhausted. It has a tremendous effect on calming the mind.

How to practice 'Surya Namaskara', and how many cycles should one practice at a time?

With my teacher, I practice a total of 120 cycles of 'Surya Namaskara' everyday. We practice at the pace of approximately 20 seconds per cycle, taking totally 40 to 45 minutes to complete 120 cycles.

A healthy individual, not having any history of back pains, knee problems, or history of any orthopaedic conditions can start with a count of 12 cycles in the beginning. The count can be increased over a period of time, based on how the individual responds. More than the count, in the beginning, it is important for the practitioner to perfect and fine tune various postures. Therefore, a beginner should do this slower than the pace mentioned above.

It is a good idea to practice each of these postures individually, with the help of various props, giving importance to body alignment. I will attempt to write more about different postures that would prepare one in performing the above postures in the future articles.

Benefits of practicing 'Surya Namaskara':

1. It helps in regulating the body metabolism.
2. Each posture mentioned above engage different muscle groups, toning them up and there by keeping them healthy.
3. Regular practice over a long period of a time, improves the stamina and endurance.
4. Proper breathing helps in improving the depth of respiration, thereby improving the lung capacity. Good breathing has a positive effect on the mind.