View source for User:Xenja/Surya Namaskar

[[File:Surya_Namaskar_sculpture_at_IGIA_T3_(cropped).jpg|thumb|350px|Surya Namaskar, Sculpture at New Delhi Airport]]
[[File:Stamp_of_India_-_2016_-_Colnect_627074_-_Surya_Namaskar.jpeg|thumb|Indian stamp, Surya Namaskar]]

'''Surya namaskar''', known in English as the '''the sun salutation''' or '''the sun prayer''', is a sequence of usually twelve individual postures that flow into one another to form a complete cycle. In yoga practice, it is performed at the start of a sequence of exercises and, with its twelve dynamic movements, serves to warm up the body rhythmically, so that it is balanced and toned for the subsequent exercises, which often involve stretching.<ref name=":0">Heinz Grill (27 August 2020): [https://heinz-grill.de/en/sun-prayer-surya-namaskar-2/ ''The Sun Prayer – Surya Namaskar.'' '] In: ''Contributions to a new Yoga Will.'' Retrieved 5 May 2026.<ref/>It is an essential warm-up exercise for every yoga session and optimally prepares the body for the practice of asanas.</ref>

== Name ==

[[Datei:Surya%2C_Indian_Museum.jpg|thumb|Surya (Hindu sun god), 10th-century basalt statue]]

Surya namaskara (Sanskrit सूर्यनमस्कार, IAST ''sūryanamaskāra'') or surya namaskar (Hindi, IAST ''sūryanamaskār'') is derived from the words surya (Sanskrit सूर्य, IAST ''sūrya'', "sun")<ref>''[https://www.learnsanskrit.cc/translate?search=sUrya&dir=se Search terms for “sUrya”.]'' In: ''learnsanskrit.cc.'' Retrieved 5 May 2026.</ref> and namaskara (Sanskrit नमस्कार, IAST ''namaskāra'', which is a form of greeting. It literally means "Hello, good morning, good afternoon,...").<ref>''[https://www.learnsanskrit.cc/translate?search=namaskAra&dir=se Search terms for “namaskAra”.]'' In: ''learnsanskrit.cc.'' Retrieved 5 May 2026.</ref> 

In English, surya namaskar is known as the "The sun salutation" or "The sun prayer". It bears/has/goes by this name because it was practised as a meditative physical exercise in the early morning, facing east towards the rising sun.

== History and origins ==

There are differing views on the origins of the sun salutation. There is debate as to whether it stems from ancient spiritual practices, other traditions, or sporting disciplines. According to anthropological research, the sun salutation is not mentioned in any hatha yoga text prior to the 19th century.<ref>Joseph S. Alter:[https://archive.org/details/yoga-in-modern-india-joseph-s-alter/page/22/mode/2up ''Yoga in modern India: the body between science and philosophy.''] New Age Press, 2009. P. 23. ISBN 978-81-7822-324-7.</ref>

According to the Sivananda Yoga Centre, in Hindu mythology the sun god is worshipped as a symbol of health and immortal life. The [[w:Rigveda|Rig Veda]] states: "Surya is the soul, both of the moving and unmoving beings." The sun salutation is said to have developed as a series of prostrations to the sun.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. P. 34. ISBN 0-684-87000-2.</ref>

[[Swami Vishnudevananda]] explains that the sun is regarded as the deity for health and long life. In ancient times, this exercise was a daily routine among the spiritual practices.<ref name=":2">Swami Vishnu-devananda: ''The Complete Illustrated Book of Yoga.'' Three Rivers Press, New York. ISBN 978-0-307-78620-3.</ref>

== The sun tradition ==

[[File:Konark_Sun_Temple_on_a_October_morning_in_2024.png|thumb|The 13th-century Sun Temple at Konark in Odisha (India)]]

== The picture and the meaning of the sun salutation ==

[[File:Trick_to_remember_Surya_Namaskar_Mantra.gif|thumb|410px|The 12 postures of the sun salutation]]

In addition to this external rhythm, the inner rhythm of the individual is also significant in terms of their development:

:"You can most easily understand the soul-spiritual meaning of the sun prayer by equating the power of the sun, which traditionally is worshipped and revered, with the creative power of thought. [...] If you think a high and noble thought today, with a sense of purpose and a need for realisation, then, in accordance with its nature of being, ''bhāvan'', this thought will come to flow through the stages of development and attain realisation. [...]

:"In this cyclical maturing of the life of thought and knowledge lies the meaning of the 12-part sun prayer."<ref> Heinz Grill: ''The Soul Dimension of Yoga'', pp. 334-335, ISBN: 978-1-916732-32-2. </ref>

== Method and implementation ==

Comparison of instructions:

<div style="margin-left:11px">
{| class="wikitable"
|+
! style="width:7%;" |Position
! style="width:31%;" |Sivananda Yoga<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. pp. 34-35 ISBN 0-684-87000-2.</ref>
! style="width:31%;" |Yoga Vidya<ref>[https://wiki.yoga-vidya.de/Sonnengru%C3%9F#Sonnengru%C3%9F_Mittelstufe ''Sonnengruß Mittelstufe - The Sun Prayer for an Intermediate Level.''] (German) In: ''Yogawiki.'' Retrieved 8 May 2026.</ref>
! style="width:31%;" |Heinz Grill<ref>[https://www.youtube.com/watch?v=_39x55_qqXM ''Structuring the body in the Sun Prayer - Surya Namaskar.''] In: ''Yoga Heinz Grill'' (YouTube-Channel). Retrieved 8 May 2026.</ref>
|-
| align="center" |1
|Stand erect with feet together and palms in the prayer position in front of your chest. Make sure your weight is evenly distributed. Exhale. 
|Exhale, bringing your hands together in front of your chest.
|Preparation: Lifting the breastbone. Relaxed composure.
|-
| align="center" |2
|Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight. Relax your neck.
|Inhale, raising your arms and bringing them back, drawing your shoulder blades together.
|Free gliding upwards. Relaxed lengthening and slight arching backwards. Lifting the breastbone with the body relaxed. Strong arching through the thoracic spine.
|-
| align="center" |3
|Exhaling, fold forward, and press your palms down, fingertips in line with toes - bend your knees if necessary.
|Exhale, bend your upper body forwards, hands beside your feet.
|Gliding downwards relatively freely. Relaxed gliding outwards. Developing a focused tension in the forward bend. Release of tension.
|-
| align="center" |4
|Inhaling, bring the right (or left) leg back and place the knee on the floor. Arch back and look up, lifting your chin.
|Inhale, bringing your right leg back.
|Openness and relaxation in the half moon. Beginning to stretch lengthways. Building up the tension from the middle of the spine with released neck and arms. Intensive arching through the thoracic spine.
|-
| align="center" |5
|Retaining the breath, bring the other leg back and support your weight on handy and toes. Keep your head and body in line and look at the floor between your hands.
|Hold your breath and bring both legs back.
|not specified/no information provided
|-
| align="center" |6
|Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under.
|Exhale, lower your knees, chest and forehead to the floor.
|Relaxed approach to the ground. Position with sub-divided structure.
|-
| align="center" |7
|Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back.
|Inhale, lifting your chest and head as you do so.
|Relaxed raising of the spine into the cobra. Building up tension, the chest is drawn far forwards. The face remains relaxed. The thoracic spine remains highly active during the phase of tension. The arms do not support the body. Further dynamisation out of the thoracic spine.
|-
| align="center" |8
|Exhaling, curl your toes under, raise your hips and pivot into an inverted "V" shape. Try to push your heels and head down and keep your shoulders back.
|Ausatmen, dabei Becken heben, Fersen in den Boden drücken.
|Very relaxed forming of the triangle. Activating the dynamic towards the lower back.
|-
| align="center" |9
|Inhaling, step forward and place the right (or left) foot between your hands. Rest the other knee on the floor and look up, as in position 4.
|Inhale, bringing your right foot forward between your hands.
|Preparatory relaxation in the half moon. Activation of the lengthening stretch outwards. Building up the tension to arch through the chest region.
|-
| align="center" |10
|Exhaling, bring the other leg forward and bend down from the waist keeping your palms as in position 3.
|Exhale and bring both legs forward.
|Relaxed gliding out forwards. The arms, the neck and the shoulders remain open while the middle of the back begins to build up the tension. The movement always remains relaxed and open in the upper body. Activity in the lower and middle back.
|-
| align="center" |11
|Inhaling, stretch your arms forward, then up and back over your head and bend back slowly from the waist, as in position 2.
|Inhale, lift your arms and chest, bring your arms back, and pull your shoulder blades together.
|Relaxed extension lengthways. Dynamic arching of the thoracic spine. Intensive arching through the chest area. The movement begins in the middle of the spine and continues upwards. The pelvis remains straight and the lower back does not cave in but is led into an extension.
|-
| align="center" |12
|Exhaling, gently come back to an upright position and bring your arms down by sour side.
|Exhale, lower your arms, next round.
|Relaxed conclusion.
|}
</div>

== Yoga masters and yoga traditions associated with Surya Namaskar ==

[[File:Pant_Pratinidhi_1928_Surya_Namaskar_Sequence.jpg|mini|Sun Salutation with 10 poses<br>Raja of Aundh (illustration from 1928)]]

=== Raja von Aundh ===

The [[w:Bhawanrao Shriniwasrao Pant Pratinidhi|Raja of Aundh]] says that Surya Namaskar "may be practiced by anyone and everyone, singly or in a group, and at any time of year, since it can be performed as well in a room as outside. ''Suryanamaskar'' takes only three to ten minutes a day."<ref> André van Lysebeth: ''Yoga: Self-Taught''. Harper & Row Publishers, New York. P. 230</ref>

The film, believed to be the oldest of its kind, entitled "Surya Namaskar", was probably shot by him in Aundh in 1928. The Raja published books on/about this yoga sequence in many languages and screened this film during his travels through India and Europe to promote the benefits of Surya Namaskar. <ref>''[https://www.youtube.com/watch?v=aYcwS2ePkMw <nowiki>Surya Namaskar 1928 by Raja of Aundh [Kalé/Novetzke].</nowiki>]'' (0:01–0:40.) In: ''The Yoga of Power'' (YouTube-Channel). Retrieved 8 2026.</ref>

=== Swami Sivananda ===

[Swami Sivananda]] writes:

:"In the system of 'Suryanamaskara' are combined several Yoga postures with rhythmic breathing, rapid movement, sunbathing and prayerful contemplation of the divine power that the sun represents. We are asked to practise this Suryanamaskara facing the morning sun, bathing our whole body in the life-giving rays of the sun, the giver of light, life, joy and warmth to the whole world. Suryanamaskara consists of twelve postures or stages. One posture smoothly and gracefully, flows into, the next. [...] Of still greater importance is the inner mood with which Suryanamaskara is done. Inwardly watch every little movement, becoming aware of every change that takes place in the body, especially the spine. The mind must be quiet and observant to do this, and after a few months of practice, this awareness will grow."<ref> Swami Sivananda: ''Yoga Asanas''. 13th ed. The Divine Life Society, Uttarakhand, Himalayas, India. p.3. ISBN 81-7052-008-8</ref>

Well-known disciples of [[Swami Sivananda]] included [[Swami Vishnudevananda]] and [[Swami Satyananda Saraswati]]. A guide to the 12 postures of the Sun Salutation in the Sivananda tradition, illustrated with photographs, can be found on the website of the ''International Sivananda Yoga Vedanta Centres''.<ref>[https://sivananda.org/the-sun-salutation/ ''The Sun Salutation (Surya Namaskar).''] In: ''International Sivananda Yoga Vedanta Centres.'' Retrieved 8 May 2026.</ref>

=== Yoga Vidya ===

According to Yoga Vidya, the Sun Salutation is a dynamic sequence of 12 Hatha Yoga asanas which, together with the accompanying 12 mantras, invoke the Hindu sun god Surya. Yoga Vidya follows in the tradition of Swami Sivananda. The Sun Salutation forms part of the Yoga Vidya basic sequence.

=== Ashtanga Yoga ===


[[File:Surya Namaskar A B AYI.PNG|thumb|350px|Surya Namaskara A & B (Ashtanga Yoga)<br><small>© Dr. Ronald Steiner, [https://de.ashtangayoga.info AYI.info]</small>]]

In Ashtanga Yoga, the Sun Salutation is referred to as Surya Namaskar A and B, which are practised one after the other at the start of the yoga session. Every Ashtanga Yoga session begins with five rounds of Sun Salutation A. It consists of nine basic movements.<ref>[https://www.ashtangayoga.info/ashtanga-yoga/surya-namaskara-a-sun-salutation/ ''Surya Namaskara A – Sun Salutation A - Ashtanga Yoga Practice.''] In:''AYI.'' Retrieved 8 May 2026.</ref> Sun Salutation B builds on the movements of Sun Salutation A; the 17 movements of Sun Salutation B are repeated five times. <ref>[https://www.ashtangayoga.info/ashtanga-yoga/surya-namaskara-b-sun-salutation-b/ ''Surya Namaskara B – der second sun salutation in Ashtanga Yoga practice''] In: ''AYI.'' Retrieved 8 May 2026.</ref>

The sequence is performed using [[y:Ujjayi|Ujjayi]] breathing, energy channelling and concentration.

Compared to Sivananda and Yoga Vidya, [[y:Patthabi Jois|Patthabi Jois]] has practitioners hold the 6th position ([[w:Adhomukha Shvanasana|Adho Mukha Shvanasana]]) for eight breaths during Sun Salutation A. In Sun Salutation B, this corresponds to the 6th, 10th and 14th positions, although only the latter is held for five breaths.<ref>[https://www.youtube.com/watch?v=qNn9gQyQTGM ''Sun Salutation A tutorial by Pattabhi Jois.''] In: ''Travel&Yoga'' (YouTube-Channel). Retrieved 8 May 2026.</ref><ref>''[https://www.youtube.com/watch?v=xI9rytach34 Surya Namaskara B Sri K Pattabhi Jois & 6 Students.]'' In: ''Yoga Asanas'' (YouTube-Channel). Retrieved 8 May 2026.</ref>

=== B. K. S. Iyengar ===

[[w:B. K. S. Iyengar|B. K. S. Iyengar]] demonstrates the Sun Salutation with jumping variations. In his view, Surya Namaskar is nothing more than a part of yoga, as each position has a name. In the fourth position, Chaturanga Dandasana, Iyengar emphasises that the body is balanced on the toes and palms without touching the floor.<ref>[https://www.youtube.com/watch?v=7wOce2c5NDk ''Guruji demonstrating Surya Namaskar at age 57 (1976) B.K.S.&nbsp;Iyengar.''] In: ''TS19 voice'' (YouTube-Channel). Retrieved 8. May 2026.</ref>

=== Heinz Grill ===

[[File:Anjaneyasana%2C_Heinz_Grill_1992.jpg|thumb|Half Moon ([[Anjaneyasana]]) in positions 4 and 9 of the Sun Salutation]]

Heinz Grill, founder of the ''New Yoga Will'' training programme, further developed the sun salutation/developed the sun salutation further with varied content, highlighting its therapeutic effects and artistic, aesthetic forms of movement, which arise through the practitioner’s mentally oriented conscious activity.

As with Sivananda, the sequence consists of 12 postures, but with the difference that the 4th and 9th postures – [[Ashva Sanchalanasana]] (Horse Stance) – are further developed and raised into the [[Anjaneyasana|Half Moon]].”<ref> Heinz Grill: ''The Soul Dimension of Yoga''. pp. 334-341. ISBN: 978-1-916732-32-2. </ref>

== Number of rounds, speed, time of day ==

In the Sivananda tradition, 3 to 12 rounds are recommended: at a slower pace for spiritual benefits, and at a quicker pace when the physical benefit is the main focus. In special cases, for purification, surya namaskar can be practised daily with 108 rounds. <ref>Swami Satyananda Saraswati: ''Asana Pranayama Mudra Bandha.'' 4th edition. Yoga Publications Trust, Ganga Darshan, Munger, Bihar, India 2008. ISBN: 978-81-86336-14-4, p. 173.</ref>

[[Swami Vishnudevananda]] recommends repeating the full sequence of Surya Namaskar twelve times a day.<ref>Swami Vishnu-devananda: ''The Complete Illustrated Book of Yoga.'' Three Rivers Press, New York. ISBN 978-0-307-78620-3.</ref>

Time guidelines are given for slower and faster rounds, but also with specific time frames that can vary from 15 to 45 seconds per round:
:"The sun prayer is usually built up rhythmically, from slower rounds initially to ever faster individual movements. At the beginning the twelve exercises take about half a minute to 45 seconds, but eventually practitioners can increase the speed and apply their strength specifically to particular parts of the body. Sometimes they even practise all twelve component movements within 15 seconds, in a rhythmic flow, alternating between relaxing and stretching."<ref name=":0" />

The exercise can be performed anywhere from a few rounds up to twenty or thirty repetitions, and depending on your fitness level, the cycle can be done at a faster or slower pace.<ref name=":1" />

In Power Yoga, the Sun Salutation is also practised 36 times as a “ritual challenge”.<ref>[https://www.youtube.com/watch?v=LKmdCyH69Qk ''Power Yoga 36 Sun Salutations with Travis Eliot: A Ritual Challenge.'']. In: ''Travis Eliot'' (YouTube-Channel). Retrieved 8 May 2026.</ref> The number of 108 rounds is also a well-known practice in sun salutation. <ref>[https://www.youtube.com/watch?v=sw4hq8z5R_M ''108 Sun Salutations, Why-How-When, my experiences after 108 Sun Salutations.'']. In: ''Yoga with Nicole Reiher'' (YouTube channel). Retrieved on 23 March 2026.</ref>Englische Quelle finden<ref>[https://www.youtube.com/watch?v=1LbMElXC9TM ''Live yoga class: 108 Sun Salutations with Vani Devi and Vishnu-Shakti – 09:15 on 26 March 2020.''] In: ''Yoga Vidya - Live'' (YouTube channel). Retrieved 23 March 2026.</ref>Englische Quelle findenSunrise is considered the ideal time for practicing the sun salutation, as it is regarded as the most peaceful time of the day. Sunset is also a suitable time.<ref name=":3">ref>Swami Satyananda Saraswati: ''Asana Pranayama Mudra Bandha.'' 4th edition. Yoga Publications Trust, Ganga Darshan, Munger, Bihar, India 2008. ISBN: 978-81-86336-14-4. P.. 164.</ref>

== Concentration and visualisation ==

It is advisable to face the rising sun, or at least, to turn towards the east. Think of and concentrate on the sun, which invigorates the whole life on this earth. Your entire energy, including that used in the Salutation, springs from its rays. [...]Think of the cosmic force radiated by the sun. In this state of mind the content of the Salutation is heightened and infused with a spirit that transforms it from a seemingly ordinary muscular exercise into something which involves the whole personality.<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 233</ref>

In the practice according to [[w:Satyananda|Satyananda]], one focuses on the sun through visualisation: as a preparatory step, the body can be perceived whilst standing and mentally relaxed by systematically directing one’s attention from the crown of the head down through the body. Next, one focuses on the eyebrow centre, where a brilliant red rising sun which infuses the whole body and mind with its vitalizing and healing rays is visualised.<ref name=":3" />PAGE 164

== The chakras ==

[[File:Chakras_Demostration.png|thumb|The seven chakras and their location along the spine]]

According to Yoga Vidya and Swami Satyananda, the individual postures of the Sun Salutation are said to have an effect on all seven chakras, starting with the Anahata Chakra, the fourth (energy) centre or heart chakra, in the first posture:<ref>[[y:Sonnengruß#Wirkungen|''Wirkungen.'']] In: ''Yogawiki.'' Abgerufen am 27. März 2026.</ref><ref>Swami Satyananda Saraswati: ''Asana Pranayama Mudra Bandha.'' S.&nbsp;164–173.</ref>

<div style="margin-left:11px">
{| class="wikitable"
|+
! Position
! Asana
! Chakra
|-
| align="center" |1
|Pranamasana
|4th centre – Anahata Chakra
|-
| align="center" |2
|Hasta Uttanasana
|5th centre – Vishuddha Chakra
|-
| align="center" |3
|[[Uttanasana|Padahastasana]]
|2nd centre – Svadhisthana Chakra
|-
| align="center" |4
|[[Ashva Sanchalanasana]]
|6th centre – Ajna Chakra
|-
| align="center" |5
|Dandasana
|1st centre – Muladhara Chakra
|-
| align="center" |6
|Ashtanga Namaskara
|3rd centre – Manipura Chakra
|-
| align="center" |7
|[[Bhujangasana]]
|4th centre – Anahata Chakra
|-
| align="center" |8
|Parvatasana
|1st centre – Muladhara Chakra
|-
| align="center" |9
|Ashva Sanchalanasana
|6th centre – Ajna Chakra
|-
| align="center" |10
|Padahastasana
|2nd centre – Svadhisthana Chakra
|-
| align="center" |11
|Hasta Uttanasana
|5th centre – Vishuddha Chakra
|-
| align="center" |12
|Tadasana
|7th centre – Sahasrara Chakra
|}
</div>

{{#ev:youtube|9IAWkAcEtLo|530x310|center|Der Sonnengruß - surya namaskar}}

In the New Yoga Will, the emphasis is on the movement approach derived from the 3rd centre:

:"The movement in the sun prayer starts here at the manipura chakra, the centre of the spine, and streams from there centrifugally outwards into the limbs. With every movement forwards and backwards the body continues to lengthen and acquires an aesthetic expression."<ref>''[https://www.youtube.com/watch?v=EuuYXMsZCGk Der Sonnengruß - surya namaskar.]'' Video description. In: ''Yoga Heinz Grill'' (YouTube-Channel). Retrieved 8 May 2026.</ref>







==References==