Surya Namaskara (Sun Salutations)

Love to and want to work out but, cannot find time to go to the gym? Do not worry; I have just the right solution for you – Surya Namaskara (Sun Salutation). It comprises of 12 or more powerful asanas (postures). 

Few of the benefits of Surya Namaskara are:

• It helps in toning
• A very good exercise to improve muscle flexibility
• Helps in strengthening the spine
• Extremely effective in reducing body fat
• You look and feel young
• Calms and reduces anxiety
• Helps you sleep better
• Improves digestion

There are several versions of Surya namaskara. However, it is best to practice either one or two variations for best results. Practice twelve to fifteen sets of the Surya Namaskara followed by Shavasana (Corpse Pose) not only to stay fit but also, to stay calm and be happy.  Today, we will be discussing two types of sun salutations (these are the two I practice three days a week).

Type A: is the Hatha Yoga Surya Namskara, the most practiced form of all. It consists of 12 asanas and takes two rounds to complete one set. In the first round, the twelve asanas are done on the right side and in the second round; the same 12 asanas are done on the left. 

The Twelve Asanas:

• Pranamasana (Prayer Pose): Keep your feet together and balance your weight equally on both sides and start from the front of your mat. Slowly breathe in, breathe out and bring your palms in front of your chest in the prayer position.

Pranamasana

• Hastutasana (Raised Arm Pose): Breathe in and lift your arms up and back. The biceps should stay close to the ears. This asana is practiced to stretch the entire body. Remember to only go as far as you can and do not over extend. 

Hastutasana

• Pada Hastasana (Hand to Foot Pose): Breathe out and bend forward from your waist. Your aim should be to bring your hands either in front of beside your feet.
• Ashwa Sanchalasana: Breathe in and bring your right leg behind. Your aim should be to bring your left foot between your arms.
• Dandasana (Stick Pose): Breathe in and bring your left leg behind so that your body can form a straight line. This asana is similar to the plank. 
• Ashtanga Namaskara (Knee, Chest and Chin on the floor pose): Eight body parts (Two Hands, Two Knees, Feet, Chest and Chin) touch the floor in this asana.  Inhale as you bring your knees down to the floor. Make a note, your abdomen should not touch the floor.

Ashtanga Namaskara

• Bhujangasana (Cobra Pose): Lift your chest off the floor. Your elbows can be bent in this pose. However, your shoulders should not be in contact with your ears. Look up.

Bhujangasana

• Parvatasana (Mountain Pose): Exhale and bring your hips and tail bone up with your chest facing downwards. It should look like an inverted ‘V’.  

Parvatasana

• Ashwa Sanchalasana: Breathe in and bring your right leg behind. Your aim should be to bring your left foot between your arms.
• Pada Hastasana (Hand to Foot Pose): Breathe out and bend forward from your waist. Your aim should be to bring your hands either in front or beside your feet.
• Hastutasana (Raisefd Arm Pose): Breathe in and lift your arms up and back. The biceps should stay close to the ears. This asana is practiced to stretch the entire body.
• Pranamasana (Prayer Pose): Keep your feet together and balance your weight equally on both sides and start from the front of your mat. Slowly breathe in, breathe out and bring your palms in front of your chest in prayer position.

As discussed above, this completes only one round, on the right side. Now, repeat the same steps on the left side to complete one set of Type A Surya namaskara.

Type B: Ashtanga Surya Namaskara is another type of sun salutation.  It consists of 19 asanas and one round of this namaskara is considered as one set completed.

The Nineteen Asanas:

• Pranamasana (Prayer Pose): Keep your feet together and balance your weight equally on both sides and start from the front of your mat. Slowly breathe in, breathe out and bring your palms in front of your chest in prayer position.
• Uttkatasana (Chair Pose): Inhale and bend your knees as though you are sitting on a chair. Raise both your arms above your head.

Uttkatasana

• Uttanasana (Standing Forward Fold): Exhale and bend forward and let your hands touch the floor. Try touching your head to your knees.
• Pada Hastasana (Hand to Foot Pose): Breathe out and bend forward from your waist. Your aim should be to bring your hands either in front or beside your feet.
• Chaturanga Dandasana (Four Limbed Staff Pose): Exhale and place your hands firmly on the floor with your elbow bent and your chest being above the floor.

Chaturanga Dandasana

• Urdhva Mukha Shvanasana (Upward Facing Dog): Inhale and move your chest away from the floor. Roll your shoulders behind and keep your knees off the floor.

Urdhva Mukha Shvanasana

• Adho Mukha Shvanasana (Downward Facing Dog): Exhale and bring your hips and tail bone up with your chest downwards. It should look like an inverted ‘V’.  

Adho Mukha Shvanasana

• Veera Bhadrasana (Warrior One Pose): Bring your right leg forward in between your palms and lift both your arms above your head.

Veera Bhadrasana

• Chaturanga Dandasana (Four Limbed Staff Pose): Exhale and place your hands firmly on the floor with your elbow bent and your chest being above the floor.
• Urdhva Mukha Shvanasana (Upward Facing Dog): Inhale and move your chest away from the floor. Roll your shoulders behind and keep your knees off the floor.
• Adho Mukha Shvanasana (Downward Facing Dog): Exhale and bring your hips and tail bone up with your chest downwards. It should look like an inverted ‘V’.  
• Veera Bhadrasana (Warrior One Pose): Bring your left leg forward in between your palms and lift both your arms above your head.
• Chaturanga Dandasana (Four Limbed Staff Pose): Exhale and place your hands firmly on the floor with your elbow bent and your chest being above the floor.
• Urdhva Mukha Shvanasana (Upward Facing Dog): Inhale and move your chest away from the floor. Roll your shoulders behind and keep your knees off the floor.
• Adho Mukha Shvanasana (Downward Facing Dog): Exhale and bring your hips and tail bone up with your chest downwards. It should look like an inverted ‘V’.  
• Pada Hastasana (Hand to Foot Pose): Breathe out and bend forward from your waist. Your aim should be to bring your hands either in front or beside your feet.
• Uttanasana (Standing Forward Fold): Exhale and bend forward and let your hands touch the floor. Try touching your head to your knees.
• Uttkatasana (Chair Pose): Inhale and bend your knees as though you are sitting on a chair. Raise both your arms above your head.
• Pranamasana (Prayer Pose): Keep your feet together and balance your weight equally on both sides and start from the front of your mat. Slowly breathe in, breathe out and bring your palms in front of your chest in prayer position.

NOTE: There are no pictures for all asanas. However, do take a look at the video for the entire routine. :)

Flexibility is not achieved in a day. These asanas might be tough initially also; you may not be able to do most of them on day one. Perseverance and practice is what makes anyone perfect. Give yourself enough time to learn them and do not give up as there is no short cut to hard work. :)

Happy practicing. :)