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Surya Namaskara – Salutation to the Sun

Surya Namaskar is one of the fundamental Yoga pose (asana). It is widely practised in traditional and modern yoga practices such as Hatha Yoga, Ashtanga Yoga etc. This post explains some tradition behind it and the benefits in details.

Purpose of Surya Namaskara in Asana Practice:

  • Warm-up (muscles)
  • Release of large articulations
  • Limbering up of the spine
  • Every asana is done with the synchronization of the breath (Vinyasa)

It is a meditation in a flow bowing down to the life force and the source of energy, the Sun god .

Ashtanga Vinyasa Yoga – Surya Namaskar method

Surya Namaskar A

Āsana names:

Tadāsana, Uttanāsana A, Uttanāsana B, Chaturanga Dandāsana, Ûrdhva Mukha Svanāsana, Chaturanga Dandāsana, Adhomukha Svanāsana, Uttanāsana B, Uttanāsana A, Tadāsana, Samasthitiḥ.

Surya Namaskar Ashtanga Yoga A
Surya Namaskar A

Surya Namaskar B 

Āsana names:

Tadāsana, Utkatâsana, Uttanāsana A, Uttanāsana B, Chaturanga Dandāsana, Ûrdhva Mukha Svanâsana, Chaturanga Dandāsana, Adhomukha Svanâsana, Vīrabhadrāsana A, Chaturanga Dandāsana, Ûrdhva Mukha Svanāsana, Chaturanga Dandāsana, Adhomukha Svanâsana, Vīrabhadrāsana A, Chaturanga Dandāsana, Ûrdhva Mukha Svanāsana, Chaturanga Dandāsana, Adhomukha Svanâsana, Uttanāsana B, Uttanāsana A, Utkatâsana, Samasthitiḥ.

Surya Namaskar Ashtanga Yoga B
Surya Namaskar B

 

Here is always a movement during which we inhale followed by one during we exhale.

Surya Namaskar Benefits

A regular and rhythmic practice (I’d say – every day) will slowly give you the results:

  • It softens and strengthens the muscles of the body
  • It activates intestinal regulation by increasing digestive fire
  • It purifies and develops the lungs and heart

Surya Namaskar Variations

There are many variations possible for Surya Namaskar. Traditionally, it is a union of 12 asanas. When combined or skipped with variations the dynamics work differently with breath and body. A classic method of Surya Namaskar has 12 poses with 1 breath (in or out) with every pose (asana).

Sūryanamaskāra also helps you develop/strengthen willpower, stamina, mental strength. It is a great warm-up and cardio. Do you practice Surya Namaskar?

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