Salutations to the Sun God

Surya refers to the Sun and namaskara means “salutations”. Surya Namaskara is a complete sadhana, spiritual practice, in itself for it includes asana, pranayama, mantra and meditation techniques. It is an effective way of loosening up, stretching, massaging and toning all the joints, muscles and internal organs of the body. It induces a healthy, vigorous and active life, while at the same time preparing for spiritual awakening and the resulting expansion of awareness.

The practice is composed of twelve steps; the transition from posture to posture is facilitated by either an inhalation or an exhalation, allowing the practitioner to connect to their breath as a means of cultivating concentration. Regular practice of the same, especially in the morning, leads to a balanced energy system at both mental and physical levels.

01

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Pranamasana
^{(prayer pose)}

om mitraya namaha
^{(salutations to the friend of all)}

Pranam means “life,” “soul” or “pay respect,” and asana means “seat”. This pose has a tranquil effect on mind and body, and is used to focus and deepen the breath. In pranamasana, one is honouring and connecting with the self; one’s teacher, if in a guided practice; as well as the Divine.

02

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Hasta Utthanasana
^{(raised arms pose)}

om ravaye namaha
^{(salutations to the shining one)}

Hasta refers to the hands and uttana means “turning upwards”. In this asana, arms raise in salute to the sun, opening the heart to receive its energy. This pose improves digestion and strengthens arms and shoulders.

03

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Padahastasana
^{(hand to foot pose)}

om suryaya namaha
^{(salutations to he who induces activity)}

Pada means “foot,” hasta means “hand”. This pose is believed to reduce tamas, which means heaviness or inertia in the body. It helps the practitioner to feel lighter and more energized. It is also said to slow the heartbeat, giving relief from both mental and physical exhaustion.

04

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Ashwa Sanchalanasana
^{(equestrian pose)}

om bhanave namaha
^{(salutations to he who illumines)}

Ashwa sanchalan means “horse riding” or “lunge”. Practising this pose improves stability, concentration, core awareness and balance. It works on the ajna (third eye chakra), which is responsible for clear perception, intuition and the ability to follow one’s own Truth. This pose also stimulates the sacral chakra and opens the heart chakra.

05

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Parvatasana
^{(mountain pose)}

om khagaya namaha
^{(salutations to he who moves quickly in the sky)}

Parvata means “mountain”. In this pose, the body is thought to resemble the shape of a mountain. There are many physical and mental benefits of parvatasana including improved concentration. It is also thought to stimulate the heart chakra, helping one to feel sensations of deep love and peace.

06

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Ashtanga Namaskara
^{(salute with eight parts or points)}

om pushne namaha
^{(salutations to the giver of strength)}

In this posture, the body is balanced on eight points of contact with the floor: feet, knees, chest, chin and hands. Ashta means “eight,” anga means “part” or “limb,” and namaskara means “bowing” or “greeting.” It is said that focus should be directed to the manipura chakra as the chest touches the floor in this posture.

07

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Bhujangasana
^{(cobra pose)}

om hiranya garbhaya namaha
^{(salutations to the golden, cosmic self)}

Bhujanga, meaning “serpent” or “snake”. This pose is said to arouse Kundalini (serpent) energy, which usually lies dormant at the base of the spine. In doing so, the heat of the body increases, thereby eliminating all diseases. This posture increases the mobility of the spine and strengthens spinal support muscles, thereby helping to relieve back pain.

08

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Parvatasana
^{(mountain pose)}

om marichaye namaha
^{(salutations to the Lord of the Dawn)}

Same as asana no. 5)

09

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Ashwa Sanchalanasana
^{(equestrian pose)}

om adityaya namaha
^{(salutations to the son of Aditi, the cosmic Mother)}

Same as asana no. 4) , opposite leg

10

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Padahastasana
^{(hand to foot pose)}

om savitre namaha
^{(salutations to the Lord of Creation)}

Same as asana no. 3)

11

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Hasta Utthanasana
^{(raised arms pose)}

om arkaya namaha
^{(salutations to he who is fit to be praised)}

Same as asana no. 2)

12

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Pranamasana
^{(prayer pose)}

om bhaskaraya namaha
^{(salutations to he who leads to enlightenment)}

Same as asana no. 1)