The Benefits of Surya Namaskara
Surya namaskara is one of the most complete practices of hatha yoga. The primary intention of this series of poses is to awaken the energy of the sun that normally lies dormant at the navel center. Surya namaskara allows us to reach deep into our solar plexus and awaken and circulate the sun’s healing power to restore a radiant body and cultivate a clear, calm, and tranquil mind. With a couple of cycles of the sun salutation, you can fan your digestive fire, energize your nervous system, balance your pranic flow, activate both the lower and upper extremities, and influence your moods.
The sun salutation awakens the energy of the sun that normally lies dormant at the navel center.
Like other classic yoga asanas, the sun salutation is a gateway to entering your subtle body, tapping into your healing power, gaining vitality, and accelerating the process of rejuvenation. To derive all these benefits, however, you must take the practice beyond stretching. The spiritual dimension of surya namaskara is much more profound and fulfilling than the physical level of practice alone. When both the physical and spiritual aspects are strung together, the practice becomes Sutra Yoga—the kind of practice intended by masters like Patanjali, the compiler of the Yoga Sutra. A Sutra Yoga style of the sun salutation strings together (sutra) body, breath, mind, and soul with the healing and nurturing forces of the sun, and infuses life with serenity and inner awakening. In this way, the sun salutation becomes a complete practice of yoga, meditation, and spirituality.
The Poses of the Sun Salutation
Traditionally, surya namaskara is practiced at the beginning of an asana session to warm up the body, and to acknowledge the inner sun and its profound role in regulating the body. Because of its comprehensive effects, this sequence may be practiced alone as a complete asana session, perhaps with the addition of a lateral stretch, a twist, and an inverted pose.
Namaste
Step your feet under your hip joints and press them evenly into the floor. Press the hands together, draw the shoulder blades down, broaden the collar bones, and lift up through the crown of the head.
Overhead Stretch
Inhale, sweep the arms out to the side and overhead. Press down through the feet, lift the heart, and look up between the hands as you draw the shoulder blades down.
Standing Forward Bend
Exhale, sweep the arms out to the side, bend the knees, and fold forward from the hip joints. Lift the sit bones as you roll the thighs in and draw back the upper groin and outer hip.
Lunge
Inhale, step the right foot back. Keep the left knee square over the left ankle as you lift the heart, moving the spine toward the front of the body. Draw the thighs away from each other. Lift through the crown of the head, broaden the collar bones, draw the chin in slightly. (Alternately, press the left thigh down and away from the pelvis with the hands, or stretch the arms overhead.)
Plank Pose
Exhale, turn the right toes under and step the left foot back, straightening the legs. (Alternately, be on your knees.) Keep the lower belly engaged and the pelvis in line with the chest. Inhale.
Eight-Point Pose
Exhale, bend the elbows, and lower the chest to the floor between the hands. Keep the pelvis off the floor and draw the shoulder blades down.
Cobra Pose
Inhale, press the hands into the floor, glide forward, and then lift the chest. Press the pelvis into the floor. Draw the shoulder blades down and lift from the back, drawing the legs down into the floor and out of the pelvis. Lengthen the back of the neck and draw the crown of the head and the toes away from each other.
Downward-Facing Dog
Exhale, lower the chest. Press through the shoulders up onto the hands and knees. Lift the sit bones to bring the pelvis up and back, and straighten the legs. Bend the knees or lift the heels if necessary to keep the spine neutral. Keep your weight equally distributed between the hands and the feet. Hold for a couple of breaths.
Lunge
Inhale, step the right foot forward between the hands. Keep the right knee square over the ankle. Draw the thighs away from each other, lower the pelvis, and lift through the crown of the head. Broaden the collar bones, and draw the chin in slightly. (Alternately, stretch the arms overhead.)
Standing Forward Bend
Exhale, lift the pelvis, and step the left foot forward. Lift the sit bones, roll the thighs in, and draw back the upper groin.
Overhead Stretch
Inhale, bend the knees and unfold from the hip joints to standing position, sweeping the arms out to the side and overhead.
Namaste
Exhale the arms out to the side. Press the palms together and the feet into the floor. Lengthen up through the crown of the head.
