Table of Contents

Surya Namaskar A

Surya Namaskar B

Spiritual Benefits

A Continual Evolution

Surya Namaskar has been included in more classes. It is also known by the Sun Salutation. These are transitional poses, which are typically used to warm up before starting a vinyasa routine. Its importance has fallen as new ideas and trends emerge within yoga. Although many people are familiar with Surya Namaskar’s practice, very few consider it an integral part of their yoga sequence. It’s important to recall how and why the Sun Salutation evolved and is still an essential part of our practice.

Surya Namaskar’s origin is still a matter of debate. Some claim that the sequence is Vedic and dates back at least 2,500 years. Chris Tompkins studied the matter and discovered that it originated in Vedic times. He also found evidence of a Pasupat sect, who used linked poses to perform a sacred dance for a devotional ritual. Other sources claim that the sequence was first developed by Raja of Aundh in the early 20th Century. This was despite the fact that the Raja was a former state in India, now part Maharashtra.

“Surya”, Sanskrit, refers to “sun” while “Namaskar”, derives its name from “nama”, meaning “to bow”. Sun Salutation is also commonly used to describe it in English. However, an even better expression would have been “to bow with reverence toward the sun”.

Physical benefits

Suryanamaskar is generally understood to be Sun Salutation A and B in the Ashtanga Primary Series. Below are the benefits of each sequence’s asanas. Each inhale/exhale is specific to each pose to allow for greater extension and deeper stretching.

Surya Namaskar ATadasana (“Mountain Pose”): Helps to maintain a good posture while standing.

Urdva Hastasana, or Upward Salute Pose, is a toning exercise that tone legs and lengthens the abdomen. It also tones shoulders, arms, and stomach.

Uttanasana: (Standing Forwardfold Pose): Stretches back, hips, and hamstrings.

Ardha Uttanasana: Strengthens lower back and hips. This pose lengthens the spine, tones the thighs and glutes, as well as tone your calves.

Adho Mukha Dandasana (Plank Pose): Lengthens spine. Engages all parts of the body, including hips, legs, and arms. This is a great way to strengthen your core.

Chaturanga Dadana (Four-Limbed Pose): Complete body strengthening, particularly arms, shoulders and core.

Urdva Mukha Svanasana is an upward facing dog pose. It strengthens the whole body, particularly the arms, shoulders and upperback. This promotes spinal extension, chest expansion and back strengthening.

Adho Mukha Svanasana: This pose helps to strengthen the arms and upper body. It opens the chest and encourages stretching along the back. Tone the thighs while stretching the hamstrings, calves and calf muscles.

Suryanamaskar BA with the additions of these two positions.

Utkatasana (“Fierce Pose”): Strengthens quadriceps, quadriceps, hips, hamstrings, and groin. Opens chest, shoulders and arms. Engages and tone core, upperback and arms.

Virabhadrasana II (Warrior I Pose): Tones and strengthens hips, core, and legs. This pose promotes lengthening the spine and stretching the chest, shoulders, and neck.

Surya Namaskar’s greatest feature is its wide range of movement. It engages in flexion to extension, concentric, eccentric, isometric and isometric muscles contractions. Every pose has its counter to maintain balance. It improves physical awareness and encourages and supports the distribution of oxygen and energy throughout.

Although Surya Namaskar can be used to warm up, the West tends to see warm-ups as being gentle. A practitioner can modify the sequence in order to alter its physical benefits. This includes increasing cardiovascular engagement and increasing time for each position. It also activates the isometric muscles by speeding up or slowing down the transitions.

Spiritual Benefits. Surya Namaskar, in Ashtanga tradition is usually practiced at dawn when the sun rises. However, it is common and well-accepted to be done at any hour of the day. It’s important that you remember the purpose of Surya Namaskar – to honour and give life and light to a new year. Surya Namaskar’s first stage was marked by the “Anjali”, an evocative hand gesture that helps to guide energy flow. The simple act of joining hands in prayer at the heart creates an emotional shift that instantly affects emotions. This brings about a feeling of respect and contemplation.

Many of the following poses are similar to this one: Anjali Mudra extends the arms skywards for Urdva Hastasana. This invokes a feeling of surrender. Uttanasana follows, a forward bend that is similar to bowing and brings you feelings of humility. Surya Namaskar is considered a moving meditation by many. To execute this sequence well, you must be fully mindful and connected to your body, breath, and spirit.

Surya Namaskar: A Continuous Evolution Sun Salutation’s uniqueness lies not in the creation of a new sequence, but its flexibility. Surya Namaskar is available in around 24 different formats, so the sequence’s interpretation is possible. Sun Salutation A or B can be used as the foundation for the sequence. Practitioners can build upon them by adding more poses such as Virabhadrasana II, warrior II Pose, and Uttitha Trikonasana, extended triangle pose. Surya Namaskar, which allows you to connect new and more asanas in order to create a smooth vinyasa series, is essential for any practice.

dylanwest

Dylan West is a 33-year-old education blogger and traveler. He has a degree in education from the University of Texas and has been blogging about education since 2009.