Surya Namaskar is one of the most well-known sequences in yoga – it is how many people start their day, offering a symbolic bow in the morning. Are you wondering about the benefits of the Sun Salutation? What does adding this sequence to your daily practice provide? Check out how to perform Surya Namaskar step-by-step!
Understanding the Sun Salutation: what is it and where does it come from?
Surya Namaskar (a combination of the words "sun" and "to bow") is a dynamic sequence that serves as an introduction to practice, characteristic primarily of Hatha yoga. It stimulates the mind, warms the body, and helps achieve inner calm, with the resulting energy staying with us throughout the day. Traditionally, the sequence should be performed in the morning while facing the rising sun.
Although the roots of the Surya Namaskar concept date back to ancient times, specifically the Vedic period, it only became an integral part of yoga about 150 years ago (according to K. Pattabhi Jois, guru and popularizer of Ashtanga Vinyasa yoga). Interestingly, in Hinduism, the number 108 holds special significance – it is a symbol of perfection and harmony, which is why the Sun Salutation should be repeated that many times.
What do you need for Sun Salutation practice?
To perform the Sun Salutation correctly and effectively, you primarily need a stable mat that facilitates smooth pose transitions. Surya Namaskar is characterized by dynamic movements, so freedom is important. Choose flexible and properly fitted yoga clothes that will not restrict your movement.
What else should you remember before starting the Sun Salutation? It is best to perform the sequence a few hours after your last meal to avoid discomfort. Preparing the body also plays an important role, so make sure to warm up properly. During transitions between poses, pay special attention to your breath – inhale when releasing muscles and exhale when contracting them.
Sun Salutation Sequence: step-by-step
There are many different Sun Salutation sequences, with varying degrees of difficulty. The classic version consists of 12 poses:
- Tadasana (Mountain Pose, feet together);
- Urdhva Hastasana (Raised Arms Pose);
- Uttanasana (Standing Forward Bend);
- Ardha Uttanasana (Half Forward Bend, lifting the torso and straightening elbows);
- Kumbhakasana (Plank Pose);
- Chaturanga Dandasana (Four-Limbed Staff Pose);
- Urdhva Mukha Svanasana (Upward-Facing Dog, hips and head lifted);
- Adho Mukha Svanasana (Downward-Facing Dog, palms on the floor, body in an inverted "V" shape);
- Uttanasana;
- Urdhva Hastasana;
- Pranamasana (Prayer Pose).
Many people just starting their yoga journey cannot fully perform every asana. Remember to stretch as much as you are able. The number of repetitions should be adjusted to your physical condition.
Consistency, peace of mind, and listening to the needs of your own body will help you achieve inner balance while strengthening your entire system, and regular Sun Salutation practice will improve your muscle flexibility.
