Surya Namaskar


Surya Namaskar, Salute to the Sun or Sun Salutation, is a practice in yoga as exercise incorporating a sequence of some twelve gracefully linked asanas. The asana sequence originated in the Hatha Yoga tradition on 9th century in India. The basic sequence involves moving from a standing position into Downward and Upward Dog poses and then back to the standing position, but many variations are possible. The set of 12 asanas is dedicated to the vedic-hindu solar deity Surya. In some Indian traditions, the positions are each associated with a different mantra.
Variant sequences called Chandra Namaskar have also been created.

Etymology and origins

The name Surya Namaskar is from the Sanskrit सूर्य Sūrya, "Sun" and नमस्कार Namaskār, "Greeting" or "Salute". Surya is the Hindu god of the sun. This identifies the Sun as the soul and source of all life. Chandra Namaskar is similarly from Sanskrit चन्द्र Chandra, "Moon".
The origins of Surya Namaskar are vague; Indian tradition connects the 17th century saint Samarth Ramdass with Surya Namaskar exercises, without defining what movements were involved. In the 1920s, Bhawanrao Shriniwasrao Pant Pratinidhi, the Rajah of Aundh, popularized and named the practice, describing it in his 1928 book The Ten-Point Way to Health: Surya Namaskars. It has been asserted that Pant Pratinidhi invented it, but Pant stated that it was already a commonplace Marathi tradition.
Ancient but simpler Sun salutations such as Aditya Hridayam, described in the "Yuddha Kaanda" Canto 107 of the Ramayana, are not related to the modern sequence. The anthropologist Joseph Alter states that Surya Namaskar was not recorded in any Haṭha yoga text before the 19th century. At that time, Surya Namaskar was not considered to be yoga, and its postures were not considered asanas; the pioneer of yoga as exercise, Yogendra, wrote criticising the "indiscriminate" mixing of sun salutation with yoga as the "ill-informed" were doing.
The yoga scholar-practitioner Norman Sjoman suggested that Krishnamacharya, "the father of modern yoga", used the traditional and "very old" Indian wrestlers' exercises called dands, described in the 1896 Vyayama Dipika, as the basis for the sequence and for his transitioning vinyasas. Different dands closely resemble the Surya Namaskar asanas Tadasana, Padahastasana, Caturanga Dandasana, and Bhujangasana. Krishnamacharya was aware of Surya Namaskar, since regular classes were held in the hall adjacent to his Yogasala in the Rajah of Mysore's palace. His students, K. Pattabhi Jois, who created modern day Ashtanga Vinyasa Yoga, and B. K. S. Iyengar, who created Iyengar Yoga, both learnt Surya Namaskar and flowing vinyasa movements between asanas from Krishnamacharya and used them in their styles of yoga.
The historian of modern yoga Elliott Goldberg writes that Vishnudevananda's 1960 book Complete Illustrated Book of Yoga "proclaimed in print" a "new utilitarian conception of Surya Namaskar" which his guru Sivananda had originally promoted as a health cure through sunlight. Goldberg notes that Vishnudevananda modelled the positions of Surya Namaskar for photographs in the book, and that he recognised the sequence "for what it mainly is: not treatment for a host of diseases but fitness exercise."

Description

Surya Namaskar is a sequence of around twelve yoga asanas connected by jumping or stretching movements, varying somewhat between schools. In Iyengar Yoga, the basic sequence of asanas is Tadasana, Urdhva Hastasana, Uttanasana, Uttanasana with head up, Adho Mukha Svanasana, Urdhva Mukha Svanasana, Chaturanga Dandasana, and then reversing the sequence to return to Tadasana; other poses can be inserted into the sequence.
In Ashtanga Vinyasa Yoga, there are two Surya Namaskar sequences, types A and B. The type A sequence of asanas is Pranamasana, Urdhva Hastasana, Uttanasana, Phalakasana, Chaturanga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Uttanasana and back to Pranamasana. The type B sequence of asanas is Pranamasana, Utkatasana, Uttanasana, Ardha Uttanasana, Phalakasana, Chaturanga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Virabhadrasana I, repeat from Phalakasana onwards with Virabhadrasana I on the other side, then repeat Phalakasana through to Adho Mukha Svanasana, Ardha Uttanasana, Uttanasana, Utkatasana, and back to Pranamasana.
A typical Surya Namaskar cycle is:

Mantras

In some yoga traditions, each step of the sequence is associated with a mantra. In traditions including Sivananda Yoga, the steps are linked with twelve names of the God Surya, the sun:
Step Mantra Translation
Tadasanaॐ मित्राय नमः Oṃ Mitrāya Namaḥaffectionate to all
Urdhva Hastasanaॐ रवये नमः Oṃ Ravaye Namaḥcause of all changes
Padahastasanaॐ सूर्याय नमः Oṃ Sūryāya Namaḥwho induces all activity
Ashwa Sanchalanasanaॐ भानवे नमः Oṃ Bhānave Namaḥwho diffuses light
Parvatasanaॐ खगाय नमः Oṃ Khagāya Namaḥwho moves in the sky
Ashtanga Namaskaraॐ पूष्णे नमः Oṃ Pūṣṇe Namaḥwho nourishes all
Bhujangasanaॐ हिरण्यगर्भाय नमः Oṃ Hiraṇya Garbhāya Namaḥwho contains everything
Parvatasanaॐ मरीचये नमः Oṃ Marīcaye Namaḥwho possesses raga
Ashwa Sanchalanasanaॐ आदित्याय नमः Oṃ Ādityāya NamaḥGod of Gods
Padahastasanaॐ सवित्रे नमः Oṃ Savitre Namaḥwho produces everything
Urdhva Hastasanaॐ अर्काय नमः Oṃ Arkāya Namaḥfit to be worshipped
Tadasanaॐ भास्कराय नमः Oṃ Bhāskarāya Namaḥcause of lustre

Indian tradition associates the steps with Bījā mantras and with five chakras.
Step Bījā mantraChakraBreathing
Tadasanaॐ ह्रां Oṃ HrāṁAnahata exhale
Urdhva Hastasanaॐ ह्रीं Oṃ HrīṁVishuddhi inhale
Padahastasanaॐ ह्रूं Oṃ HrūṁSwadhisthana exhale
Ashwa Sanchalanasanaॐ ह्रैं Oṃ HraiṁAjna inhale
Parvatasanaॐ ह्रौं Om HrauṁVishuddhi exhale
Ashtanga Namaskaraॐ ह्रः Oṃ HraḥManipura suspend
Bhujangasanaॐ ह्रां Oṃ HrāṁSwadhisthana inhale
Parvatasanaॐ ह्रीं Oṃ HrīṁVishuddhi exhale
Ashwa Sanchalanasanaॐ ह्रूं Oṃ HrūṁAjna inhale
Padahastasanaॐ ह्रैं Oṃ HraiṁSwadhisthana exhale
Urdhva Hastasanaॐ ह्रौं Oṃ HrauṁVishuddhi inhale
Tadasanaॐ ह्रः Oṃ HraḥAnahata exhale

Variations

Inserting other asanas

Many variations are possible. For example, in Iyengar Yoga the sequence may intentionally be varied to run asanas Tadasana, Urdhva Hastasana, Uttanasana, Adho Mukha Svanasana, Lolasana, Janusirsasana, and reversing the sequence from Adho Mukha Svanasana to return to Tadasana. Other asanas that may be inserted into the sequence include Navasana, Paschimottanasana and its variations, and Marichyasana I.

Chandra Namaskar

Variant sequences named Chandra Namaskar, the Moon Salutation, are sometimes practised; these were created late in the 20th century. One such sequence consists of asanas Tadasana, Urdhva Hastasana, Anjaneyasana, a kneeling lunge, Adho Mukha Svanasana, Bitilasana, Balasana, kneeling with thighs, body, and arms pointing straight up, Balasana with elbows on ground, hands together in Anjali Mudra behind the head, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Uttanasana, Urdhva Hastasana, Pranamasana, and Tadasana. Other Moon Salutations with different asanas have been published.

As exercise

The energy cost of exercise is measured in units of metabolic equivalent of task. Less than 3 METs counts as light exercise; 3 to 6 METs is moderate; 6 or over is vigorous. American College of Sports Medicine and American Heart Association guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise. For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous aerobic exercise for 20 minutes three days a week.
Surya Namaskar's energy cost ranges widely according to how energetically it is practised, from a light 2.9 to a vigorous 7.4 METs. The higher end of the range requires transition jumps between the poses.

Muscle usage

A 2014 study indicated that the muscle groups activated by specific asanas varied with the skill of the practitioners, from beginner to instructor. The eleven asanas in the Surya Namaskar sequences A and B were performed by beginners, advanced practitioners and instructors. The activation of 14 groups of muscles was measured with electrode on the skin over the muscles. Among the findings, beginners used pectoral muscles more than instructors, whereas instructors used deltoid muscles more than other practitioners, as well as the vastus medialis. The yoga instructor Grace Bullock writes that such patterns of activation suggest that asana practice increases awareness of the body and the patterns in which muscles are engaged, making exercise more beneficial and safer.

In culture

The founder of Ashtanga Vinyasa Yoga, K. Pattabhi Jois, stated that "There is no Ashtanga yoga without Surya Namaskara, which is the ultimate salutation to the Sun god."
In 2019, a team of mountaineering instructors from Darjeeling climbed to the summit of Mount Elbrus and completed Surya Namaskar there at, claimed as a world record.