Surya Namaskar in Sivananda Yoga

The Sun Salutation, or Surya Namaskar in Sivananda Yoga is a flowing repetition of postures that follows the traditional Hatha Yoga method. Originally performed at dawn as prostrations to the sun god, it evolved to represent the all-encompassing and powerful divinity of the sun. It is, quite literally, a ritual that awakens and salutes each and every part of the body, mind and spirit.

The Sun

From the time of the earliest civilizations, our Sun has been a symbol of life, power and energy:

• In Greek mythology, Helios was the God who rode the chariot of the sun across the sky each day.
• The ancient Egyptians worshiped Ra, the sun deity who was believed to have created all living beings.
• The Aztecs offered sacrifices to their Sun God, Huitzilopochtli, for victory, domination and wealth.
• The Roman civilization recognized Apollo as a God of the Sun who propagated light and knowledge to the world.
• And in both Hindu and Buddhist traditions, rituals such as Surya Namaskar paid hommage to Savitr or Surya for enlightenment, radiant health and immortality.

So it’s clear to see how greatly our Sun has influenced essential aspects of human life, such as religion, spirituality, art, culture, archaeology and science.

“His herald rays are seen afar refulgent o’er the world of men,
Like flames of fire that burn and blaze.
Swift and all-beautiful art thou, O Sūrya, maker of the light,
Illuming all the radiant realm.”
— Rig Veda

Benefits of the Sun Salutation

The Sun Salutation is a complete full-body practice in Yoga. In addition to effective cardiovascular and aerobic conditioning, regular practice improves physical strength, corrects the posture,Surya Namaskar is the complete total body workout for which no other cardio is required. tones the muscles, strengthens the core, reduces belly fat, enhances organ functions, purifies the blood, boosts immunity and improves blood circulation.

With regards to the long-term mental and spiritual health benefits, the Sun Salutation increases confidence, optimism and awareness. It is known to enlarge the solar plexus, hence developing creative, mental and intuitive capabilities. It also balances the Ayurvedic constitutions and heightens individual vitality, radiance, energy, aura and poise.

The Sun Salutation Sequence

The traditional Surya Namaskar consists of up to twelve rounds of a sequence of twelve postures. The continuous and harmonious progression of these postures, each counteracting the one before, opens the joints, loosens stiff muscles, stretches the spine and lengthens the entire body in preparation for the practice of asanas.

1. Pranamasana or Prayer Pose
2. Hasta Uttanasana or Raised Arms Pose
3. Uttanasana or Standing Forward Bend
4. Ashwa Sanchalanasana or Equestrian pose
5. Phalakasana or Plank Pose
6. Ashtanga Namaskar or Eight-Limbed Pose
7. Bhujangasana or Cobra Pose
8. Parvatasana or Inverted V Pose
9. Ashwa Sanchalanasana or Equestrian Pose
10. Uttanasana or Standing Forward Bend
11. Hasta Uttanasana or Raised Arms Pose
12. Tadasana or Mountain Pose

The Sun Salutation Mantras

Every posture corresponds to a specific mantra. Mentally or audibly reciting these mantras during each pose completely absorbs the Sun Salutation’s benefits, meaning and power.

The sun is a precious, unparalleled source of energy and without it, life on Earth would no longer exist. This is precisely why Surya Namaskar in Sivananda Yoga should always be practiced in humility and while meditating on the Sun’s marvelous gifts of glorious health and radiant energy.