Sun Salutation

🌟 Introduction & Meaning

Sanskrit: सूर्यनमस्कार (Sūrya = Sun · Namaś = Salutation · Kāra = Action)
Meaning: “Sun Salutation” — a dynamic sequence honoring the sun, symbolizing inner awakening, life force, and radiant energy.

📜 Scriptural Context

• Classical hatha texts (Haṭha Yoga Pradīpikā, Gheraṇḍa Saṁhitā, Śiva Saṁhitā) do not describe Surya Nāmaskāra as a physical flow .
• However, Vedic traditions (e.g., Yajurveda, Aditya Hṛdayam) contain sun hymns and devotional salutations (e.g., Ramayana 107–109) .
• Modern usage evolved through:
  • The Rajah of Aundh (1928, Maharashtra), who integrated traditional gestures and used sequences .
  • Later popularization by Krishnamacharya’s lineage, including Ashtanga and Iyengar yoga.

🧭 Step-by-Step Sequence (One Side)

Performed in a smooth, breath-coordinated flow:

🙏 Step 1: Begin in Prayer Pose (Prāṇāmāsana)

• Stand upright with feet together.
• Bring palms together at the center of your chest in Namaste.
• Gaze softly forward.
• Breathe normally.
• Some schools prefer starting the routine with Mountain Pose (Tadasana)

🙆‍♂️ Step 2: Upward Stretch Pose (Hastottānāsana)

• Inhale and raise your arms overhead.
• Gently arch the back without compressing the lower spine.
• Stretch up from the waist.
• Inhale deeply.

🙇‍♂️ Step 3: Hand to Foot Pose (Pādahastāsana or Uttānāsana)

• Exhale and bend forward from the hips.
• Keep the spine long as you bring hands to the floor (or shins).
• Let the head relax downward.
• Exhale fully.

🏇 Step 4: Equestrian Pose (Aśva Sanchalanāsana – Right Leg Back)

• Inhale, step the right leg back.
• Lower the knee to the floor.
• Chest forward, gaze slightly upward.
• Inhale smoothly.

🧘‍♂️Step 5: Plank Pose (Daṇḍāsana or Stick Pose)

• Hold the breath (or take a short inhale).
• Step the left leg back into plank.
• Keep spine neutral, arms straight.
• Brief breath retention (optional).

🙏 Step 6: Eight-Limbed Salute (Aṣṭāṅga Namaskāra)

• Exhale and lower knees, chest, and chin to the floor.
• Hips stay slightly lifted.
• Eight contact points: toes, knees, chest, hands, chin.
• Exhale completely.

🐍 Step 7: Cobra Pose (Bhujangāsana)

• Inhale and slide the chest forward.
• Lift the head and upper chest gently.
• Keep elbows bent and shoulders relaxed.
• Inhale deeply.

🏔️ Step 8: Mountain Form Pose (Parvatasana)

• Exhale, tuck the toes under.
• Lift the hips into an inverted “V” shape.
• Keep spine long and heels gently reaching toward the floor.
• Exhale fully.

🏇 Step 9: Equestrian Pose (Aśva Sanchalanāsana – Left Leg Forward)

• Inhale and step the left foot forward between the hands.
• Lower the right knee.
• Lift the chest and look slightly up.
• Inhale steadily.

🙇‍♂️ Step 10: Hand-to-Foot Pose (Pādahastāsana/Uttānāsana)

• Exhale, step the right foot forward to meet the left.
• Fold over the legs, relaxing the neck.
• Exhale gently.

🙆‍♂️ Step 11: Raised Arms Pose (Hastottānāsana)

• Inhale, stretch arms overhead.
• Slightly arch back as before.
• Inhale deeply.

🙏 Step 12: Prayer Pose (Prāṇāmāsana)

• Exhale and return hands to heart center.
• Stand tall with awareness.
• Exhale completely.

🔁 Step 13:  Repeat

• Repeat the sequence, starting with the opposite foot.

⚠️ Contraindications

Avoid or modify if you have:

• High blood pressure, glaucoma, or detached retina
• Hernia, pregnancy, pee/post-surgery conditions
• Wrist, shoulder, or spinal issues

Skip backbends like Upward Dog in such cases and replace with Cobra or rest.

🛠️ Variations & Modifications

• Beginners: Use knees-down Chaturanga or Cobra instead of Upward Dog
• Wrist pain: Use fists or forearms
• Pregnancy / menstruation: Omit deep backbends, and pause in Child’s Pose
• Gentle 'Moon Salutation': Ideal for evening practice

🌬️ Breath Synchronization in Sun Salutation

📝 Notes about Breathwork

• The inhale is generally used during upward or opening movements.
• The exhale supports forward bends or downward movements.
• Breath retention (kumbhaka) in Aṣṭāṅga Namaskāra is brief and natural—not forced.
• Synchronizing breath with movement enhances energy flow and keeps the mind anchored.

🌟 Benefits

📜 Scriptural Insights

• Rooted in Vedic sun hymns and devotional practice.
• Not found in classical hatha āsana lists—developed later in traditional reform and applied practice.

💡 Modern Insights

• Full-body activation: Strengthens muscles, flexibility, and alignment
• Cardio & metabolic health: Elevates heart rate and improves digestion via abdominal compression
• Stress reduction: Synchronizing breath and movement soothes the nervous system
• Focused mind: Enhances concentration and mental stability
• Immune & endocrine benefit: Activates glands and lymphatic flow

🌿 Ayurvedic Connection

📊 Summary Table