Surya Namaskar in Sivananda Yoga

The Sun Salutation, or Surya Namaskar, holds a prominent place in Sivananda Yoga as a sacred and energizing sequence that combines breath, movement and inner devotion. While often practiced as a warm-up for deeper poses, it is also revered as a complete practice in itself, harmonizing body, mind and spirit. Rooted in tradition yet universally relevant, the Sun Salutation is more than a physical exercise—it is a daily ritual that pays homage to the life-giving force of the sun, a symbol of consciousness, vitality and divine light.

The Power of the Sun

The reverence for the sun transcends geography and belief systems, highlighting a universal recognition of its role as a life-giver and spiritual metaphor. Influencing essential aspects of human life, such as religion, spirituality, art, culture, archaeology and science, this cross-cultural reverence reflects the sun’s role not only in sustaining physical life but in symbolizing the soul, consciousness and divine truth.

• 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.
• In Vedic culture, the sun is personified as Savitr or Surya, a powerful deity of light, truth and health. In fact, the Gayatri Mantra, one of the oldest and most sacred Sanskrit hymns, is a prayer to this solar deity for illumination of the intellect.

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

Origins of the Sun Salutation

The Sun Salutation is a relatively modern addition to Classical Yoga, with its origins tracing back to 1920s India. Though similar sequences were practiced in ancient times as part of Vedic rituals and Indian martial arts exercises, the codified form seen in modern yoga emerged more recently – most probably as a strategy to appeal to Western students.

This set of poses is often practiced at dawn as a symbolic offering of one’s energy and awareness to the source of light. This aligns with the yogic goal of transcending the ego and living in harmony with cosmic rhythms.

The Sun Salutation Sequence

In Sivananda Yoga, as is with classical Hatha Yoga, the Sun Salutation consists of 12 positions, each flowing into the next with rhythmic breath coordination. One round includes a right-leg and left-leg version, making a complete cycle of 24 movements. The sequence is typically performed slowly and mindfully, with an emphasis on holistic wellness and spiritual awareness.

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 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.

The Benefits of the Sun Salutation

1. Physical Vitality:
The Sun Salutation stretches and strengthens nearly every muscle group, enhances spinal flexibility, promotes cardiovascular health, improves physical strength, corrects the posture, tones the muscles, strengthens the core and reduces belly fat. From the inside, regular practice stimulates the endocrine system, purifies the blood, boosts immunity, enhances organ functions and improves digestion, circulation and immunity.

2. Mental Clarity:
The synchronization of breath and movement helps calm the nervous system and quiet the mind. Continued practice can reduce anxiety, improve focus, elevate mood, increase confidence and develop creative, mental and intuitive capabilities.

3. Energetic Awakening:
Emphasizing the awakening of prana (life force), the Sun Salutation activates key energy centres (chakras), especially the solar plexus (Manipura Chakra) which is linked to vitality and inner fire. It also balances the Ayurvedic constitutions and heightens individual vitality, radiance, energy and aura.

The Sun Salutation Mantras

Each posture in the Sun Salutation can be paired with a silent mantra or affirmation honouring different aspects of the sun. This turns the practice into a devotional moving prayer that fosters gratitude and inner light.

Practicing the Sun Salutation daily reminds us that, just as the sun rises anew each day, so too can we renew ourselves—physically, emotionally and spiritually. In this simple yet profound sequence, movement becomes meditation, and the body becomes a temple of radiant energy.

Let each bow, each breath, and each rising movement in Surya Namaskar be an invocation of your inner light.