Surya Namaskar

Sanskrit:

Surya - The sun, a reference the the solar deity in the Vedic tradition
Namaskar - A salutation, particularly to a deity. Comes from the root word, Namas which means 'to bow to' or 'to adore'. Related to namaskarasm, a salutation to another person.

Sun Salutation

In the Vedas there are references to the many benefits of prosperity and good health gained from a daily practice of praising sun god. Physical prostrations to the sun were not only a gesture of absolute surrender, but a vehicle to maintain the health of the body.

In some of the Vedic hymns it was suggested that Suyra Namaskar be a daily practice for devout Hindus. Sun salutations are an integral part of the practice of Ashtanga Vinyasa Yoga.

There are many different variations of Surya Namaskar, all share a focus of moving with the energy of the breath. In a complete sun salutation the series is done two times, alternating the movement of the first leg that is either stepped forward or back to finish a full salutation.

Classical Surya Namaskar

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead (urdhva hastasana) on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, step back with one foot into a lunge (begin with right foot, second time through begin with left)
• Inhale the arms overhead into a full lunge, either high or low
  
• Exhale, step back the front foot into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Bhujangasana
• Exhale, lifting up into Adho Mukha Svanasana and inhale through
• Exhale, the first foot forward between the hands into a lunge
• Inhale the arms overhead
• Exhale, stepping into Uttanasana
• Inhale, coming up to Tadasana, Urdhva Hastasana
• Exhale, returning hands to Anjali Mudra

Surya Namaskar A

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead (urdhva hastasana) on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana and hold through 5 complete breaths
• Exhale, jumping forward to Uttanasana
• Inhale, coming up to Tadasana, Urdhva Hastasana
• Exhale, returning hands to Anjali Mudra

Surya Namaskar B

• Begin in Tadasana with hands in Anjali Mudra
• Bring the arms overhead and bend knees into Utkatasana on an inhalation
• With the exhalation move to Uttanasana
• Inhale up onto finger tips, with a flat back (Ardha Uttanasana)
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana
• Inhale first foot up between hands and up into Virabhadrasana I
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana
• Inhale second foot up between hands and up into Virabhadrasana I
• Exhale, jumping or stepping back into Plank pose and lower through Chaturanga Dandasana
• Inhale up into Urdhva Mukha Svanasana
  
• Exhale, lifting up into Adho Mukha Svanasana and hold through 5 complete breaths
• Exhale, jumping forward to Uttanasana
• Inhale, coming up to Utkatasana
• Exhale, return to Tadasana, hands in Anjali Mudra

Benefits:

• In addition to the benefits from each posture individually, practice of Surya Namaskar also helps by energizing and warming the body, which may help to expel toxins
• Vigorous nature of the series may help tone and slim the body overall
• Reduces stress and anxiety
  

Contraindications:

• People with back injuries should be careful with this pose, may want advice of physician.
• Women after the third month of pregnancy, although this may vary greatly
• Those suffering from high blood pressure should seek the advice of a physician
• As this vinyasa is very warming people with multiple sclerosis may need to do series much more slowly in order to not feel the affects of heat in the blood.