The sequence known as the sun salutation or Surya Namaskarasana in Sanskrit, is an iconic sequence.
And on this summer solstice, with the sun finally blessing us with its glorious rays (don’t forget your sunscreen out there), I thought it would be great to explore it.
The History of the Sequence
While it would be nice to say that people have been doing sun salutations since time immemorial, there is very little evidence to suggest this.
In Patanjali’s yoga sutras there are only four verses (out of 196) which mention the physical aspect of yoga. The emphasis of the sutras is in elucidating the path to self-enlightenment through meditation, self-discipline and study.
The Vedas (ancient Hindu texts) have no mention of the sun salutation in yogic form, but there is mention of worshipping the sun through various rituals, which would result in health and prosperity.
In ‘The Yoga Body’ by Mark Singleton he states that Surya Namaskarasana is almost certainly “a modern, physical culture–oriented interpretation of a far more ancient practise of prostrating to the sun” (Singleton 2010: p206).
It is likely to be that Tirumalai Krishnamacharya, also known as ‘the father of modern yoga’ began the sequence. Two of his students, BKS Iyengar and Patabhi Jois, went on to found the two most influential forms of yoga in the West, Iyengar yoga and Ashtanga yoga.
Benefits of the sequence
This flowing sequence (or vinyasa) has its emphasis on rhythm and speed, which takes a while to work up to.
This tones and cleanses the pelvic organs, strengthens the upper body and brings the whole system to life. Those of you that did this sequence in the classes with me this week will have felt this revitalising effect.
It’s a great sequence to practice at home as it runs through standing poses, inversions, backbends and upper body strenthening in one go. Plus it gets the body moving and working and ready for other poses.
Practice
I’ve written out the sequence and included a lovely illustration by Bobby Clennell.
It’s important to be confident with all the component poses before tying them together into the sequence. Practice them separately before doing the Sun Salutation.
It’s traditional to repeat the Sun Salutation in multiples of three, and ideally (ha) 108 times as this is a sacred number in yoga.
The summer months are a great time to practice this pose at home as we tend to be more flexible in the warmer weather. Have a go at home or in the garden (just make sure you’re not in the full sun!)
Cautionary notes
Like any strenuous yoga pose or sequence it’s important to keep breathing as you go through the poses. Take a few normal breaths in between each cycle.
If you have a back problem take bricks for your hands in Uttanasana and step the feet back into Downward dog.
If you are physically depleted then take a bolster or blocks under the body when doing Upward facing dog and Chatturanga Dandasana.
From: The Woman’s Yoga Book by Bobby Clennell
The sequence for Surya Namaskarasana
1. Tadasana
Inhale and bring the hands into Namaskarasana (prayer pose)
Swing your arms up into
2. Urdhva Hastasana (arms up)
With an exhalation stretch the arms forwards and down into
3. Uttanasana (hands on bricks or to the floor)
Press the hands down on the floor and then inhale and step or jump back into
4. Adho Mukha Svanasana (downward dog)
With an inhalation swing forwards and up into
5. Urdhva Mukha Svanasana (upward dog)
With an exhalation drop down to
6. Chatturanga Dandasana (four-limbed plank pose)
And straight back up into
7. Urdhva Mukha Svanasana (upward dog)
Then swing the hips back into
8. Adho Mukha Svanasana (downward dog)
Then look between the hands and jump or step the feet forwards into
9. Uttanasana
Then inhale and swing the arms up into
10. Urdhva Hastasana
Then bring the hands down into prayer pose in front of the chest, and back to your sides into
11. Tadasana