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

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") and namaskara (Sanskrit नमस्कार, IAST namaskāra, which is a form of greeting. It literally means "Hello, good morning, good afternoon,...").

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.

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)

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.	not specified/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

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, 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.

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 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

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 builds 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 has 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 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 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 the physical benefit is 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 done at a faster or slower pace.

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

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 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."