Surya Namaskar (Sun Salutation): Steps and How-Tos
Surya Namaskar, or Sun Salutation, is a sequence of yoga poses that links breath with movement. It's a fundamental practice that can help you feel more energized and focused.
Important Warnings:
- Consult a doctor before starting if you have any injuries, especially to your wrists, shoulders, back, or knees.
- Avoid this practice if you have high blood pressure, are pregnant (especially beyond the first trimester), or have recently had surgery.
- Listen to your body. Modify or skip poses that cause pain.
What is Surya Namaskar?
Surya Namaskar is a flowing series of twelve connected poses. It's often done in the morning. It involves moving through standing, bending forward, back bending, and plank-like positions.
Sanskrit Name: सूर्य नमस्कार (Surya Namaskar)
Meaning: Sun Salutation
Surya Namaskar Benefits
Physical Benefits
- Builds Strength: Works your arms, shoulders, back, core, and legs.
- Increases Flexibility: Stretches muscles and tissues, especially in the spine, hamstrings, and hips.
- Supports Heart Health: The flowing movement can improve circulation.
- Aids Digestion: Abdominal movements can help your digestive system.
- Improves Breathing: Synchronizing breath with movement can increase lung capacity.
- Boosts Energy: Can help combat fatigue and make you feel more alert.
Mental and Emotional Benefits
- Reduces Stress: The rhythmic flow and focused breathing can calm your nervous system.
- Improves Focus: Coordinating breath and movement requires concentration.
- Promotes Calmness: Can help quiet a busy mind.
- Lifts Mood: Physical activity and mindful breathing can release feel-good endorphins.
How to Do Surya Namaskar: Step-by-Step
Before You Start: Warm up with a few gentle movements like arm circles and Cat-Cow pose.
Starting Position: Stand at the front of your mat with feet together or hip-width apart. Arms are by your sides. This is Mountain Pose (Tadasana).
The Sequence (One Round):
- Prayer Pose (Pranamasana):
- Inhale: Bring palms together at your heart. Relax your shoulders.
- Raised Hands Pose (Hasta Uttanasana):
- Inhale: Raise arms overhead, shoulder-width apart. Gently arch your back, lifting your chest.
- Standing Forward Bend (Uttanasana):
- Exhale: Hinge at your hips, folding your torso forward. Keep a slight bend in your knees. Let your head and neck relax.
- Halfway Lift (Ardha Uttanasana):
- Inhale: Lift your torso halfway, straightening your spine. Bring hands to shins or floor. Create a flat back.
- Plank Pose (Phalakasana):
- Exhale: Step or jump feet back to form a straight line from head to heels. Hands under shoulders. Engage your core.
- Eight-Limbed Pose (Ashtanga Namaskara):
- Hold Exhale: Lower knees to the mat, then chest and chin to the floor. Hips stay lifted. (Eight points touch the floor: hands, feet, knees, chest, chin).
- Cobra Pose (Bhujangasana):
- Inhale: Slide chest forward, lift chest and head off the floor. Keep hips on the mat. Use back muscles to lift, not arms.
- Downward-Facing Dog (Adho Mukha Svanasana):
- Exhale: Tuck toes, lift hips up and back into an inverted V. Press through hands. Let head hang.
- Halfway Lift (Ardha Uttanasana):
- Inhale: Look forward, step or jump feet between hands. Lift torso halfway, flat back.
- Standing Forward Bend (Uttanasana):
- Exhale: Fold torso forward over legs. Release head and neck.
- Raised Hands Pose (Hasta Uttanasana):
- Inhale: Engage core, rise up with arms overhead. Gently arch back, lift chest.
- Prayer Pose (Pranamasana):
- Exhale: Bring hands back to heart center. Return to Mountain Pose.
How Many Rounds: Start with 1-3 rounds. Gradually increase to 5-10 as you get stronger.
Breathing: Inhale as you lengthen or expand, exhale as you fold or contract.
After the Sequence
Do a few counter poses to relax:
- Child's Pose (Balasana)
- Seated Forward Bend (Paschimottanasana)
Alignment Tips
- Knees: Keep a slight bend in forward folds.
- Spine: Aim for a long, neutral spine in Halfway Lift.
- Hips: Lift hips high in Downward-Facing Dog. Keep hips level in Plank.
- Shoulders: Draw shoulders away from ears.
- Hands: Spread fingers wide in Plank and Downward-Facing Dog.
Common Issues and Fixes
- Can't reach the floor in forward folds?
- Fix: Keep a bend in your knees. Use yoga blocks under your hands.
- Lower back pain in Plank?
- Fix: Engage your core strongly. Don't let hips sag.
- Straining wrists?
- Fix: Place hands on yoga blocks. Spread fingers wide.
- Hamstrings too tight for Downward-Facing Dog?
- Fix: Keep a generous bend in your knees. Focus on lengthening your spine.
- Holding your breath?
- Fix: Focus on smooth, continuous breaths. Inhale as you move up, exhale as you move down.
Modifications and Variations
For Beginners
- Plank: Lower your knees to the mat.
- Cobra: Lift your chest only slightly (Baby Cobra).
- Downward-Facing Dog: Keep knees bent.
- Transitions: Step feet forward one at a time instead of jumping.
For Injuries or Limitations
- Knee Pain: Place a folded blanket under your knees. Avoid deep bends.
- Wrist Sensitivity: Use blocks or practice on forearms.
- Back Issues: Avoid deep backbends. Keep knees bent in forward folds.
More Advanced
- Surya Namaskar B: Includes Warrior I and Chair Pose for a more challenging flow.
- Jumping: Jump feet from Plank to between hands.
- Hold Poses: Stay longer in Plank or Downward-Facing Dog.