Sun Salutation

Sun Salutation (Sanskrit: सूर्यनमस्कार, Sūrya Namaskār) is a series of yoga postures performed in a sequence to create a flow of movement. It is traditionally practiced in the morning to greet the new day. The sequence of postures is designed to warm up the body, stretch muscles, and improve flexibility.

History

The practice of Sun Salutation has its roots in ancient India, where it was used as a form of worship to the Hindu sun god, Surya. The sequence is mentioned in various ancient texts, including the Vedas and the Upanishads. It has evolved over time and has been incorporated into modern yoga practices.

Sequence

A typical Sun Salutation sequence consists of the following postures:

1. Pranamasana (Prayer Pose): Stand at the front of your mat with feet together and palms pressed together in front of the chest.
2. Urdhva Hastasana (Upward Salute): Inhale and raise the arms overhead, arching the back slightly.
3. Uttanasana (Standing Forward Bend): Exhale and fold forward, bringing the hands to the floor beside the feet.
4. Ashwa Sanchalanasana (Equestrian Pose): Inhale and step the right foot back, lowering the right knee to the floor and looking up.
5. Dandasana (Stick Pose): Exhale and step the left foot back to come into a plank position.
6. Ashtanga Namaskara (Eight-Limbed Pose): Lower the knees, chest, and chin to the floor, keeping the hips raised.
7. Bhujangasana (Cobra Pose): Inhale and slide forward, lifting the chest into a gentle backbend.
8. Adho Mukha Svanasana (Downward-Facing Dog): Exhale and lift the hips, forming an inverted V shape with the body.
9. Ashwa Sanchalanasana (Equestrian Pose): Inhale and step the right foot forward, lowering the left knee to the floor and looking up.
10. Uttanasana (Standing Forward Bend): Exhale and step the left foot forward, folding over the legs.
11. Urdhva Hastasana (Upward Salute): Inhale and rise up, reaching the arms overhead.
12. Pranamasana (Prayer Pose): Exhale and bring the palms together in front of the chest.

Benefits

Sun Salutation offers numerous benefits, including:

• Improved flexibility and strength
• Enhanced cardiovascular health
• Better digestion
• Reduced stress and anxiety
• Increased energy levels

Variations

There are several variations of Sun Salutation, including Surya Namaskar A and Surya Namaskar B, which are commonly practiced in Ashtanga Vinyasa Yoga. Each variation may include additional postures or modifications to suit different levels of practitioners.

See Also

• Yoga
• Ashtanga Vinyasa Yoga
• Hatha Yoga
• Vinyasa
• Pranayama