A Beginner’s Guide to Surya Namaskar

The Sanskrit name ‘surya’ refers to the sun and ‘namaskara’ means salutations. Hence, it is also known as sun salutation. In yoga, the sun is represented by pingala or surya nadi, the pranic channel which carries the vital, life-giving force. Regular practice of surya namaskar awakens and purifies this channel and leads to a balanced energy system at both mental and physical levels. It strengthens the back and helps balance the metabolism.

There are 3 important elements in the practice: asana, breathing and mantra. Let me briefly explain all the elements.

#ASANA

There are 7 postures in surya namaskar. After the 7th posture, postures 1-5 are repeated in reverse order. That makes it 12 postures for half a round. One complete round has 24 postures:

1. Pranamasana – Breath Out
2. Hasta Utthanasana – Breath In
3. Padahastasana – Breath Out
4. Ashwa Sanchalanasana – Breath In
5. Parvatasana – Breath Out
6. Ashtanga Namaskara – Hold the Breath Out
7. Bhujangasana – Breath In
8. Parvatasana – Breath Out
9. Ashwa Sanchalanasana – Breath In
10. Padahastasana – Breath Out
11. Hasta Utthanasana – Breath In
12. Pranamasana – Breath Out

#BREATHING

Controlled abdominal breathing is very important while doing asanas. When you breath out, the abdomen should go towards the spine. When you breath in, the abdomen should expand like a balloon. It is also known as diaphragmatic breathing. The diaphragm is a domed sheet of muscle that separates the lungs from the abdominal cavity. It extends downward into the abdomen on inhalation and upward on exhalation. When the diaphragm pushes down on inhalation, the abdomen expands. When it relaxes on exhalation, the abdomen contracts.

Movement of the diaphragm signifies that the lower lobes of the lungs are being utilized. It improves lymphatic drainage from the basal parts of the lungs, massages the liver, stomach, intestines and other organs that lie immediately beneath it, exerts a positive effect on the cardiac functions and coronary supply, and improves oxygenation of the blood and circulation. It has been observed to release endorphins into the blood stream, which help cope with pain, fear and anxiety.

#MANTRA

When surya namaskar is practiced with mantras, it improves concentration and learning, relieves stress and anxiety and balances all the 9 major systems of the body.

There are 12 surya mantras, corresponding to the 12 postures:

1. Pranamasana: Om Mitraya Namah – Salutations to the friend of all, who is affectionate to everyone. The sun illumines everything and everyone without discrimination.
2. Hasta Utthanasana: Om Ravaye Namah – Salutations to the shining one. The sun is radiant and is the cause of change because of its light. That is why we use the term solar system.
3. Padahastasana: Om Suryaya Namah – Salutations to He who dispels darkness. The sun dispels darkness and generates activity in the nature. Remember all the cloudy days in your life.
4. Ashwa Sanchalanasana: Om Bhanave Namah – Salutations to He who illumines.
5. Parvatasana: Om Khagaya Namah – Salutations to He who moves quickly in the sky and is all pervading.
6. Ashtanga Namaskara: Om Pushne Namah – Salutations to the giver of strength, fulfilment and nourishment.
7. Bhujangasana: Om Hiranya Garbhaya Namah – Salutations to the golden cosmic self, who contains everything.
8. Parvatasana: Om Marichaye Namah – Salutations to the lord of the dawn and giver of light with infinite rays.
9. Ashwa Sanchalanasana: Om Adityaya Namah – Salutations to the son of aditi, the cosmic mother.
10. Padahastasana: Om Savitre Namah – Salutations to the lord of creation. The sun is responsible for life, produces everything and from whom everything is born. Gayatri Mantra is also known as Savitri Mantra, the Source.
11. Hasta Utthanasana: Om Arkaya Namah – Salutations to He who is worthy of praise, glory and worship.
12. Pranamasana: Om Bhaskaraya Namah – Salutations to He who leads to enlightenment. The sun is the giver of wisdom, cosmic illumination and enlightenment.

As an alternative to the 12 names of the sun, there is a series of bija mantras or seed syllables. Bija mantras do not have any literal meaning but set up powerful vibrations of energy within the mind and body. The 6 bija mantras are repeated consecutively in the following order, four times during a complete round of surya namaskara:

1. Om Hraam
2. Om Hreem
3. Om Hroom
4. Om Hraim
5. Om Hraum
6. Om Hrah

These mantras correspond to the sequence of Sanskrit vowels: aa, ee, oo, ai, au, ah. Bija mantras are used when surya namaskara is practiced too fast to repeat the sun mantras or in order to deepen the practice.

#MY EXPERIENCE

I have found that there is some mysterious element in this practice, which acts as an energy booster and a mood elevator. It somehow works at the energy level. There were weeks, where I did not include it and did other difficult asanas. Even though, I felt exercised, there was always a definite shift at the feeling level when surya namaskar was part of my asana practice. As a beginner, you should first practice the postures for a week, just 3-6 rounds. Once you have learnt the postures, then include breath coordination. After 2-3 weeks, you should memorize the mantras and add mental chanting to the postures. 6-12 rounds are more than enough for anyone.
If you carefully go through the literal meanings of the mantras, you would understand that there is much more to surya namaskar, beyond exercise. When your whole being gets fully immersed in the practice, that is the time you discover what a divine practice surya namaskar is.