User:Xenja/Surya Namaskar

Surya Namaskar, Sculpture at New Delhi Airport

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. It is an essential warm-up exercise for every yoga session and optimally prepares the body for the practice of asanas.

Name

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") and namaskara (Sanskrit नमस्कार, IAST namaskāra, "Greetings").

In English, surya namaskar is known as "the sun salutation" or "the sun prayer". It has 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.

According to the Sivananda Yoga Centre, in Hindu mythology the sun god is worshipped as a symbol of health and immortal life. The 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.

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.

The sun tradition

The 13th-century Sun Temple at Konark in Odisha (India)

"Adoration and worship of the sound was one of man's first and most natural forms of inner expression." In the Vedic tradition, there are numerous verses that refer to the sun. As the Rig Veda states:

"The remover of all weakness,
Healer of all illness,
Lord of all that stands and goes,
He slays the demons
And guards the worshippers."

And in the Brihadaranyaka Upanishad it says:

"O Lord and Being of Light,
Lead me from the unreal to the Real;
Lead me from darkness to Light;
Lead me from mortality to Immortality.

The picture and the meaning of the sun salutation

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."

Method and implementation

Comparison of instructions:

Position	Sivananda Yoga	Yoga Vidya	Heinz Grill
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.
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.
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.
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.
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.	no information provided
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.
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.
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.
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.
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.
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.
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.

Yoga masters and yoga traditions associated with Surya Namaskar

Sun Salutation with 10 poses
Raja of Aundh (illustration from 1928)

Raja von Aundh

The 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."

The film titled "Surya Namaskar", made by the Raja of Aundh (Bhawanrao Shriniwasrao Pant Pratinidhi) in 1928, is believed to be the earliest film depicting Surya Namaskar. The Raja published books 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.

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."

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.

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 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

Surya Namaskara A & B (Ashtanga Yoga)
© Dr. Ronald Steiner, AYI.info

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. Sun Salutation B expands on the movements of Sun Salutation A; the 17 movements of Sun Salutation B are repeated five times.

The sequence is performed using Ujjayi breathing, energy channelling and concentration.

Compared to Sivananda and Yoga Vidya, Patthabi Jois recommends practitioners hold the 6th position (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.

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.

Heinz Grill

Half Moon (Anjaneyasana) in positions 4 and 9 of the Sun Salutation

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

As with Sivananda, the sequence consists of 12 postures, but with the difference that the 4th and 9th postures – Ashva Sanchalanasana (equestrian pose) – are further developed and raised into the Half Moon.

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 physical benefit are the main focus. In special cases, for purification, surya namaskar can be practised daily with 108 rounds.

Swami Vishnudevananda recommends repeating the full sequence of Surya Namaskar twelve times a day.

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."

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 carried out at a faster or slower pace.

In Power Yoga, the Sun Salutation is practised 36 times as a “ritual challenge”. The number of 108 rounds is also a well-known practice in sun salutation. Sunrise 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.

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.

In the practice according to 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.PAGE 164

The chakras

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:

Position	Asana	Chakra
1	Pranamasana	4th centre – Anahata Chakra
2	Hasta Uttanasana	5th centre – Vishuddha Chakra
3	Padahastasana	2nd centre – Svadhisthana Chakra
4	Ashva Sanchalanasana	6th centre – Ajna Chakra
5	Dandasana	1st centre – Muladhara Chakra
6	Ashtanga Namaskara	3rd centre – Manipura Chakra
7	Bhujangasana	4th centre – Anahata Chakra
8	Parvatasana	1st centre – Muladhara Chakra
9	Ashva Sanchalanasana	6th centre – Ajna Chakra
10	Padahastasana	2nd centre – Svadhisthana Chakra
11	Hasta Uttanasana	5th centre – Vishuddha Chakra
12	Tadasana	7th centre – Sahasrara Chakra

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

In the New Yoga Will, the movement approach from the 3rd center is emphasized:

"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."

Breathing

The connection between breathing and movement

In the Sun Salutation, movement is usually coordinated with the breath. In the 12-position version, the first position begins with an exhalation, followed by alternating inhalations and exhalations; however, in the fifth position – Dandasana or the Plank Pose – the breath is held on the inhale.

"When practising the Sun Salutation for the first time, it is not necessary to synchronize each movement with the corresponding inhalation or exhalation. To begin with, focus instead on slow movements and the transitions from one pose to the next. Take as many breaths as you need."

André van Lysebeth emphasises the importance of coordinating the breath with the movements:

"If the adept co-ordinates his movements with his breathing, he will be able to perform his Salutations without running short of breath or energy."

Rhythmic guidance of the breath

Heinz Grill describes how, during the sun salutation, one can directly experience the connection between breath and movement: "All forms of movement are like the incoming and outgoing breath. Movement is the continuous activity of breathing. A cycle which, within the movement, reveals the rhythmically guided yet free interplay of the breath."

Free breath

In the New Yoga Will, breathing is also allowed to flow (freely) according to individual need, particularly "when one or more postures are worked at more intensively."

Mantras for the Sun Salutation

Sivananda

Swami Sivananda mentions the following prayer which may be chanted before doing Suryanamaskara:

"Om Suryam Sundaralokanathamamritam Vedantasaram Sivam,
Jnanam Brahmamayam Suresamamalam Lokaikachittam Svayam;
Indradityanaradhipam Suragurum Trailokyachudamanim,
Brahmavishnusivasvarupahridayam Vande Sada Bhaskaram."

Meaning: I always adore Surya, the sun, the beautiful Lord of the world, the immortal, the quintessence of the Vedanta, the auspicious, the absolute knowledge, of the form of Brahman, the Lord of the gods, ever-pure, the one true consciousness of the world itself, the Lord of Indra, the gods and men, the preceptor of the gods, the crest-jewel of the three worlds, the very heart of the forms of Brahama, Vishnu and Siva, the giver of light.

This prayer is followed by 12 invocations to the sun, which, in the tradition of Sivananda Yoga, are associated with the 12 movements of the Sun Salutation sequence:

1. oṃ mitrāya namaḥ – Prostration to Him who is affectionate to all
2. oṃ ravaye namaḥ – Prostration to Him who is the cause for change
3. oṃ sūryāya namaḥ – Prostration to Him who induces activity
4. oṃ bhānave namaḥ – Prostration to Him who diffuses Light
5. oṃ kaghāya namaḥ – Prostration to Him who moves in the sky
6. oṃ pūṣṇe namaḥ – Prostration to Him who nourishes all
7. oṃ hiraṇyagarbhāya namaḥ – Prostration to Him who contains everything
8. oṃ marīcaye namaḥ – Prostration to Him who possesses rays
9. oṃ ādityāya namaḥ – Prostration to Him who is the son of Aditi
10. oṃ savitre namaḥ – Prostration to Him who produces everything
11. oṃ ārkāya namaḥ – Prostration to Him who is fit to be worshipped
12. oṃ bhāskarāya namaḥ – Prostration to Him who is the cause of lustre

It is explained that the prayer and the invocations followed by those who are spiritually or religiously inclined. The invocations are to be repeated, mentally, for each corresponding movement of the Sun Salutation.

A New Yoga Will

Heinz Grill explains that the soul spiritual meaning of the sun prayer is most easily understood by equating the power of the sun with the creative power of thought. The power of thought is a "part of the soul of every human being". A thought realised right into an individual's will gives a connection from the consciousness to something higher. This would be universality which is described as father. Furthermore "it is Mother Earth from which the thought grows and thrives." WIth this image the sun prayer can be combined with a mantra which is as follows:

1. Out of Mother Earth the self grows (1)
2. in sprouting energy, (2)
3. as a child (3)
4. becomes a pupil, (4)
5. whose learning (5)
6. leads to requesting, (6)
7. watching (7)
8. for the great testing, (8)
9. true loyalty(9)
10. in service, (10)
11. leads the youth (11)
12. to the Father. (12)

Health effects

Physical and psychological effects

Studies have shown that yoga exercises generally have a positive impact on health. Their preventive and therapeutic benefits have been researched and results show that acute injuries are extremely rare. Moreover improvements in whole-body stress management, relaxation skills as well as muscle power, coordination and flexibility have been observed.

Specific studies on Surya Namaskar show improvement of the flexibility of shoulder, hip, spine and ankle. Compared to self stretching a significant difference in improving hamstring and shoulder flexibility was discovered.

All the body’s systems – the cardiovascular, respiratory and digestive systems – are brought into balance, and the endocrine system is also positively affected. Furthermore muscles and joints are strengthened and stretched and the capacity of breathing is increased. It is recommended to practise on an empty stomach.

According to Swami Vishnudevananda, this exercise – a combination of yoga asanas and breathing – reduces abdominal fat, brings flexibility to the spine and limbs and increases breathing capacity. For people who are stiff or have become stiff. Surya Namaskar "is a boon to bring back lost flexibility."

Energetic Effects

The 12 postures are intended to generate prana, a subtle energy, which activates the physical body.

In the New Yoga Will, a distinction is made in the Sun Salutation as to whether energies are released from the body or whether the exercise is performed on the basis of subtle mental pictures. The former is described as a path from below to above, the latter – the active work of consciousness in accordance with the image and spiritual meaning of the exercise – as a path from above to below. Through this approach based on consciousness, an energetic effect arises from the consciousness to the body, or from above to below, rather than a release of the energies which are stored in the body.

The effect of consciousness on health

According to the New Yoga Will, a further health benefit arises when the practice is shaped by conscious, mental and perceptive activity, rather than being performed just as a functional fitness exercise.

Effects on the immune system

The immune system is activated and antidepressant effects are produced through a rhythm of differentiated tension and relaxation whilst performing the exercise. The immune system can be activated through the involvement of mental awareness and associated perceptual processes. Thereby its defensive function is strengthened. The active, structured use of force from the thoracic spine, combined with the simultaneous relaxation of the neck, face and shoulder joints, leads to a feeling of the body being structured and a movement flowing outwards from the centre to the periphery.

The beneficial effect on the immune system arises because the activity of the consciousness newly illuminates and reintegrates areas of the body that are no longer perceptible or inactive, such as thoracic spine.

These self-generated, healthy forces also counteract cellular degeneration. "The immune system is always strengthened when practitioners learn to use their powers of consciousness with clear ideas and learn to apply these to a situation, or in this case to surya namaskara."