Surya Namaskar, also known as Sun Salutations, is a sequence of 10 balanced poses that offer reverence to the sun, the life-giving force that energizes all living beings. This gentle yet invigorating practice
awakens the body, addressing the stiffness that often accompanies the early morning hours. By performing Surya Namaskar facing the sun, we promote improved blood circulation and release the tightness that lingers from a night’s rest.
Surya Namaskar is not only a physical practice but also a spiritual one, fostering a deep connection between the body and the mind. Each pose in the series is accompanied by specific mantras and synchronized breath movements, which enhance the overall experience. Through consistent practice, Surya Namaskar brings a sense of well-being and self-confidence, transforming not only the physical body but also the mind.
Each of the 10 poses in the series offers unique benefits for both the body and the mind. By incorporating Surya Namaskar into your routine, you can strengthen muscles, improve flexibility, and experience a holistic improvement in your overall health.
Sun Salutation A serves as a foundation pose that can be customized with variations. It serves to boost energy levels and can be seamlessly integrated into flow yoga sequences. Moreover, Sun Salutation A acts as a warm-up pose, preparing the body for more intense yoga poses or flows.
By embracing the practice of Surya Namaskar, you can enjoy the physical, mental, and spiritual benefits it offers, fostering a harmonious connection with yourself and the radiant energy of the sun.
Here is a step-by-step guide to practicing the Classic Sun Salutation Variation (Classic Surya Namaskar Variation):
- Begin by standing in Mountain Pose Namaste (Pranamasana). Take a moment to inhale and exhale, preparing your mind for the sequence. Face towards the east and stay here for a few breaths.
- Inhale and extend into Extended Mountain Pose With Backbend (Utthita Tadasana With Backbend), allowing for a deeper backbend. Open your chest and stretch the front of your neck.
- Exhale and fold forward into Standing Forward Fold Pose (Uttanasana), surrendering into the forward bend. Keep your head down and relax.
- Inhale, then exhale as you place your palms on the floor and step your left leg back. Bring your left knee to the mat and form an L shape with your right leg. Stack your right knee over your right ankle and arch your upper body into a backbend. Inhale while aligning your palms in namaskar mudra, entering Crescent Low Lunge Pose (Anjaneyasana).
- Exhale, release the backbend, and place both palms on the floor. Inhale as you step your right leg back and come into Plank Pose (Phalakasana). Inhale in this position.
- Exhale, slowly lower your body, first touching your knees, then your chest, and finally your forehead or chin to the floor. This brings you into Ashtangasana, with your body touching the ground at eight points.
- Inhale and lift your head, chest, and upper abdomen into Bhujangasana (Cobra Pose). Keep your lower legs, thighs, and lower abdomen on the floor. Extend your arms straight and allow your neck to gently arch back. Feel the intense stretch in your back.
- Exhale, release the backbend, and lift your hips, forming an inverted V shape. Engage your core and come into Adho Mukha Svanasana (Downward-Facing Dog Pose).
- Inhale and step your left leg forward between your palms, returning to Anjaneyasana.
- Exhale, bring your right foot forward and place it next to your left foot. Align your palms near your feet and return to Uttanasana. Exhale fully, surrendering your upper body and pointing your buttocks towards the ceiling.
- Inhale and rise up to Pranamasana (Mountain Pose Namaste).
Repeat the sequence on the other side of your body, beginning with Anjaneyasana after Uttanasana. Flow through the movements with awareness of your breath.
Complete the salutation on the right side, repeating the sequence as many times as you’d like or as your capacity allows. Finally, lie down on your mat and relax in Corpse Pose (Savasana).
Classic Sun Salutation Variation Benefits:
The practice of the Classic Surya Namaskar Variation is similar to Sun Salutation, hence the benefits can be referred to in the link above. However, yoga teachers should also keep in mind the main benefits derived from the practice of each of the base poses forming part of the flow. The one main difference between these two variations of the flow in the introduction of Anjaneyasana (Low Lunge Pose) which in intense. It is a combination of a backbend as well as a heart opener, that in addition also acts as a preparation for Bhujangasana in the flow.
Classic sun salutation moves the spine from a neutral position to a backbend. Then again, the students move from a forward bend to a backbend . The poses with inversions like Uttanasana and Ashtangasana enhance the brain and heart functioning. The main essence of this flow is to coordinate the breath while transiting from one pose to the other with the right alignments. Yoga teachers need to help the students master the base poses and then initiate the flow practice.
