Suryanamaskar or Sun salutation is a well-known and vital technique within yogic practice. Its versatility and application make it one of the most useful methods to induce a healthy, vigorous, active life and at the same time it prepares one for spiritual awakening and the resultant expansion of awareness.
It has been handed down from the sages of Vedic times. Surya means ‘Sun’ and Namaskar means ‘Salutation’. In ancient times the sun was worshipped as a daily ritual because it is a powerful symbol of spiritual consciousness.
Suryanamaskar is composed of the three elements of form, energy and rhythm. The 12 postures create the physical matrix around which the form of the practice is designed. These postures generate prana, the subtle energy, which activates the psychic body. Their performance in a steady, rhythmic superimposition of this form and energy on our present body-mind complex is the transforming force which generates the basis of a fuller and more active life and a greater appreciation of the richness of the world we live in.
Chanting of Mantras in Suryanamaskar
The practice of Suryanamaskar also involves chanting of 12 bija mantras along with each cycle of practice. Chanting mantras alongside makes the practice more powerful. It is subtle, yet has penetrating effects on both, the mind and body. The mind is focused on the chanting of the mantras rather than on any discomfort in the body.
Traditionally every set/cycle/round is performed by chanting Omkara with Bija Mantra and a Name of the Sun.
The Bija Mantras following the Omkara are combinations of two sounds Ra and Ha with variations caused by six vowels: Viz: ā, ī, ū, ai, ou, ha, stimulates all the vital internal organs of the body, especially the brain, heart and stomach.
Include these 12 Sun Salutations Mantras in your daily Surya Namaskar practice. It will give you a sense of power and oneness with the primary energy source. Your body and mind will feel charged up and shine with radiance – just like the sun!
The 12 Bija Mantras along with 12 Names of Sun are as follows
- ॐ ह्रां मित्राय नमः । Oṃ hrāṃ mitrāya namaḥ - one who is friendly to all
- ॐ ह्रीं रवये नमः । Oṃ hrīṁ ravaye namaḥ - the shining or the radiant one
- ॐ ह्रूं सूर्याय नमः । Oṃ hrūṁ sūryaya namaḥ - the dispeller of darkness, responsible for generating activity
- ॐ ह्रैं भानवे नमः । Oṃ hraiṁ bhānave namaḥ - one who illuminates or the bright one
- ॐ ह्रौं खगाय नमः । Oṃ hrauṁ khagāya namaḥ - one, who is all-pervading, one who moves through the sky
- ॐ ह्रः पूष्णे नमः । Oṃ hraḥ pūṣṇe namaḥ - giver of nourishment and fulfilment
- ॐ ह्रां हिरण्यगर्भाय नमः । Oṃ hrāṃ hiraṇyagarbhāya namaḥ - one who has a golden colored brilliance
- ॐ ह्रीं मरीचये नमः । Oṃ hrīṁ marīcaye namaḥ - giver of light with infinite rays
- ॐ ह्रूं आदित्याय नमः । Oṃ hrūṁ ādityāya namaḥ - the son of Aditi, the cosmic divine mother
- ॐ ह्रैं सवित्रे नमः । Oṃ hraiṁ savitre namaḥ - one who is responsible for life
- ॐ ह्रौं अर्काय नमः । Oṃ hrauṁ arkāya namaḥ - one who is worthy of praise and glory
- ॐ ह्रः भास्कराय नमः । Oṃ hraḥ bhāskarāya namaḥ - giver of wisdom and cosmic illumination
Practice Sequence Instructions:
Count 1: Pranamasana (Salutation pose) - Slowly bend both the arms at elbow joint and place the palms together in front of the chest in Namaskar mudra. Bring your awareness on the mudra and at the centre of the chest. Imagining the beautiful view of the Sun in the mind offer your salutation towards him
Count 2: Urdhvasana (Raised arm pose) – Inhale gently raise both arms and stretch above the head, with palms facing upwards. Taking a good stretch from your lower back, slightly bends back, (bending the neck back)
Focus your awareness at arch of your back
Count 3: Padahastasana (Hand to feet pose) – Exhale, bend forward from the hips placing both the palms on the floor on either side of the feet. Ensure to keep your both the knees straight and try to touch your forehead to the knees.
Focus your awareness at the pelvis, stretch of the back and leg muscles
Count 4: Ashwa Sanchalanasana (Equestrian pose) – Inhale, bend both the knees, placing both the palms on either side of the feet and stretch your right leg at the back, (ensure that right knee touches the floor and toes are tucked under the floor) bring the pelvis forward, arch the spine and look up.
Focus your awareness at the eye brow centre, feel the stretch at thighs and lower back
Count 5: Parvatasana (Mountain pose) – Exhale, raise the buttocks up, lower the head between the arms, so that the body forms a triangle with floor. Ensure that legs and arms should be straight in the final position. Aim to press the heels down to the floor.
Focus your awareness at area of stretch which you experience (especially at back, neck and calf muscles).
Count 6: Sashtanga Namaskar (Prostrate with eight parts) – Inhale, lower the knees to the floor and while exhaling touch the chest and chin to the floor, raising buttocks up. Ensure that hands, chin, chest, knees and toes touch the floor and spine is arched.
Note: Hands should remain by the side of the chest.
Focus your awareness at the centre of the body or on the back muscles.
Count 7: Bhujangasana (Cobra pose) – Inhale, push the chest towards front and with support of both the arms raise upwards. Straightening the elbows, arch the back keeping chest expand and broadening the shoulders. Ensure that you raise up to the naval (lower abdomen should remain on the floor) with legs in contact with floor.
Note: Unless the spine is very flexible the arms will remain slightly bent.
Focus your awareness at eye brow centre, feel the stretch at thighs and lower back
Count 8: Parvatasana (Mountain pose) – Exhale, raise the buttocks up, lower the head between the arms, so that the body forms a triangle with floor. Ensure that legs and arms should be straight in the final position. Aim to press the heels down to the floor. Note also known as Adho Mukha Svanasana (Downward facing dog pose).
Focus your awareness at area of stretch which you experience (especially at back, neck and calf muscles).
Count 9: Ashwa Sanchalanasana (Equestrian pose) –Inhale, bring the right leg front by, placing both the palms on either side of the feet and stretch your left leg at the back, (ensure that left knee touch’s the floor and toes are tucked under the floor) bring the pelvis forward, arch the spine and look up.
Focus your awareness at eye brow centre, feel the stretch at thighs and lower back
Count 10: Padahastasana (Hand to feet pose) – Exhale, bring the left leg front by side of right feet, placing both hands on either side of the feet. Ensure to keep both the knees straight and possible touch your forehead to the knees.
Focus your awareness at the pelvis, stretch of the back and leg muscles
Count 11: Hasta Utthanasana (Raised arm pose) –Inhale, stretch your both arms towards the front and raise upwards and bend back, taking a good stretch from your lower back.
Focus your awareness at arch of your back
Count 12: Pranamasana (Salutation pose) –Exhale, come back to the normal standing pose and be in relax state for a while by observing the normal breathing pattern.
Focus your awareness on the whole body.
Practice note:
- After completing the practice of Sun salutation relax in Shavasana (Corpse pose) for minimum 5 minutes.
- Perform the Sun salutation (Suryanamaskar) for 6-12 rounds in your daily practice or according to your speed and body capacity.
- After completion of each round of practice pause for a while and reorient your awareness towards breathing and posture. (Ask yourself, how do I feel?)
- Place the palms / feet pointing to the side where body has to face. The active palm and feet direction guides the body movement and helps to perform posture in proper manner.
- As beginner initially you may find it bit difficult to remember the entire 12 sequence of practice or you may difficulty in bringing your legs in front especially count 3 & 9 Here one can take a support of hands and legs to adjust according to body flexibility.
Few Important Hints & Guidelines:
- The most important point is to avoid strain.
- Every movement should be performed with a minimum of effort, using only those muscles required to assume and maintain the posture. The rest of the body should remain as relaxed as possible. (This will mainly help you to improve your stretching movements as well as conserve your energy.)
- There is no set rule as to how many times or cycles one should practice the Surayanamaskar. But what is most important is not to exert to the point where you lose your balance and get exhaust. Find you rhythm of the practice and do as per your body flexibility and capacity.
- The ideal time to practice is during sunrise and sunset time, the most peaceful time of the day. (At this time the atmosphere is filled with the sun’s ultraviolet rays, which are so important to the body.)
- Practice can be done at any convenient time, provided the stomach is empty or ensure that after food you leave a gap of minimum 2-3 hours. And maintain a gap of minimum 15-30 minutes before /after taking shower.
- Breathing Pattern: Every sequence is combined with combination of inhalation and exhalation pattern. (Ensure that you don’t hold the breath and always maintain normal breath.
- While practicing Suryanamaskar one should wear clothes which facilitate free movements of limbs and body. Ideally a loose shorts & Banian, track pant &T-shirts or kurta & pyjamas.
Medical Guidelines/Precautions:
- Women should avoid Suryanamaskar practice during the menstrual cycle periods and during Pregnancy. Post pregnancy they can practice after taking medical guidance.
- People suffering from aliments like Hernia, Spinal disorders, High Blood Pressure, and who have undergone any major or minor surgery should consult a Yoga therapist and Medical expert before undertaking the practice.
Key Benefits:
- It helps to rebalance the energies of body and mind.
- It improves the heart function without straining the cardiac muscles, unlike body building or gymnastic exercises.
- It stimulates and balances all the systems of the body, including the endocrine, circulatory, respiratory and digestive systems.
- It is a bridge between Asana (Posture) and Pranayama (Yogic breathing) techniques. It gives good flexibility to the whole body and prepares to further level of Yogic practices. (Especially in Asana practice).
- Count 7 & 8 pose (Cobra & Mountain pose) helps in improving the blood circulation in the back region by toning the spinal nerves. It has got many therapeutic benefits. (It tones the reproductive organs, relieves constipation and also tones the liver, massages the kidneys and adrenal glands.)
- Chanting with Prayer and Bija Mantras will surely benefit in enhancing the practice and have a very positive effect on the mind.
- Finally it’s an ideal practice to increase awareness and bestow good health and wellbeing.
Note: This Information is intended for all beginners who are interested in self-improvement and also stepping forward to begin the practice of Suryanamaskar. You may find certain changes in our presentation and teaching techniques when you compare from various schools and organizations but ultimately the basic concept are universal.
Join for the digitally guided Suryanamaskar Practice:
Do join the Suryathon (Suryanamaskar for Life) a special initiative by Indica Yoga in partnership with
Lifecykul along with Center for Soft Power and ICCR New Delhi.
For More Details: https://cykul.com/suryathon/
Reference Guide & Acknowledgment:
- “Suryanamaskara (A technique of Solar Vitalization)”by Swami Satyananda Saraswati, Bihar School of Yoga, Yoga Publications Trust, Munger, Bihar
- “Suryanamaskar (An Instruction Booklet)” of Vivekananda Kendra, Kanyakumari, Vivekananda Kendra Prakashan Trust, Chennai
- Suryanamaskar by Shri Balasaheb Pant Pratinidhi, the Raja Saheb of Aundh, (Dist.Satara) Maharashtra, published in the year 1940
- “IAYT for Positive Health” by Dr. R. Nagarathna & Dr. H. R. Nagendra, SVYSA Bangalore, Swami Vivekananda Yoga Prakashana, Bangalore
- Compiled by Datta Prasad (Yoga Practioner), Indica Yoga
- Edited by Smt Aparna M Sridhar, Senior Journalist, Editor, Center for Soft Power
