Surya Namaskar (Sun Salutation)

Surya Namaskar is a dynamic sequence of yoga postures performed as a salutation to the Sun deity, Surya.

Overview

Surya Namaskar, or Sun Salutation, is a flowing sequence of twelve asanas performed in rapid succession, synchronized with the breath. It is one of the most widely practiced yoga sequences, traditionally performed at dawn facing the rising sun. Each of the twelve postures corresponds to one of the twelve solar mantras and is dedicated to a different aspect of the Sun god.

Method/Content

The sequence begins in Pranamasana (Prayer Pose) and flows through: Hasta Uttanasana (Raised Arms), Padahastasana (Standing Forward Bend), Ashwa Sanchalanasana (Equestrian), Dandasana (Plank), Ashtanga Namaskara (Eight-Limbed), Bhujangasana (Cobra), Adho Mukha Svanasana (Downward Dog), Ashwa Sanchalanasana (Equestrian), Padahastasana (Forward Bend), Hasta Uttanasana (Raised Arms), and returns to Pranamasana. Each transition is coordinated with either an inhale or exhale. Traditionally, one round consists of two complete cycles (right and left leg leading). Multiple rounds (typically 12, 24, or 108) are performed as a complete practice.

Purpose/Benefits

Surya Namaskar provides a complete physical workout that strengthens muscles, improves flexibility, and enhances cardiovascular health. It improves breathing capacity, boosts circulation, and energizes the entire body. Spiritually, it is believed to cultivate gratitude to the sun, the source of all life, and to generate inner heat (tapas) that purifies body and mind.

Verification Notes

• Traditionally performed 12 times facing the rising sun
• The twelve postures correspond to twelve solar mantras from the Vedas
• Practiced in virtually all styles of yoga as a warm-up or complete practice