Suryanamaskara, Salutation to the Sun

We meditate in the adorable glory

of the radiant sun.

May he inspire our intelligence.

(Rig Veda)

Yoga postures - asanas - are static, right? As I said before, it is better to hold a position for three breath cycles than to repeat it three times.

There are two notable exceptions: salabasana, the locust, which we will see some other time, and Suryanamaskara, the salutation to the Sun.

Saluting the Sun has a certain 'pagan' ring to it, but doesn't have to. After all, our star is the source of life on Earth. We can pay our respects, our homage, our gratitude to it. Every day, billions are spent on trips to... places in the sun! We can have our little place in the sun at home and daily bathe in its invigorating energy. Naked, if possible.

I am lucky to have a garden for the warmer months and windows facing East for the colder ones, but that isn't strictly necessary.

Suryanamaskara is not a position but a sequence of twelve positions to execute in sync with the breath.

Remember to do every movement as slowly, intentionally, and mindfully as you can. In each position, feel the muscles and ligaments being extended and contracted.

Here is the classic sequence:

1. Pranamasana (Prayer)
Raise your hands to the chest while inhaling, then exhale.

2. Hasta Uttanasana (Raised Arms)

While inhaling, raise your arms over your head and stretch back as far as you can.

3. Padahastasana (Hand to Foot)
Exaling, bend forward until you touch the ground with your hands on either side of your feet. Try keeping your hands there until step 10. If possible, your legs should be straight, which can be difficult at first but will happen with practice.

4. Ashwa Sanchalanasana (The Horse)

While inhaling, extend the right leg backwards as far as you can, bending the left knee and arching your back. The right knee should touch the ground (unlike on the following picture!)

5. Parvatasana (The Mountain)While exhaling, bring the left foot close to the right one, raise the buttocks and lower the head. Your feet should be flat on the ground which, at first, is not easy. Don't worry, and don't over strain your hamstrings: in time it will naturally happen. The head does not need to touch the ground.

6. Ashtanga Namaskara (Salute with Eight Parts)
Still holding your breath out, bring your knees, chest and chin to the ground.

7. Bhujangasana (Cobra)
While inhaling, raise your torso as far as you can first only with your back muscles, in the end with the help of your hands. Tilt your head back.

8. Parvatasana (The Mountain) [=5]

9. Ashwa Sanchalanasana [=4, with reversed legs: bent right knee, left leg back]

10. Padahastasana [=3]

11. Hasta Utthanasana [=2]

12. Pranamasana [=1]

This completes one round of Suryanamaskara. If you have the time, do several rounds: I try to do at least three at dawn. If you are really into it, the tradition sets 108 rounds daily... Don't overdo your practice: the middle way is the way to go - not slack, not self-punishing. Between rounds, rest standing up, with your arms loose by your side, and normalize the breath. In the end, after all the rounds, if possible, do a few minutes of savasana.

Suryanamaskara is an almost complete Hatha Yoga session. You can complete it with a side bend, such as trikonasana, a spinal twist, such as ardha matsyendrasana, and an inverted posture, such as sirshasana. We'll get to that later. But remember: if you are pressed for time, do at least one round of suryanamaskara per day. You'll feel the benefits.

There is one book that describes and analyzes suryanamaskara in great depth: Suryanamaskara, a Technique of Solar Vitalization, by the great Swami Satyananda Saraswati, the closest disciple of Swami Sivananda Saraswati. Highly recommended.

https://www.amazon.com/Surya-Namaskara-Technique-Solar-Vitalization/dp/8185787352