Surya Namaskar: Harnessing the Power of Sun Salutation
August 15, 2024
Surya Namaskar or sun salutation is one of the foundations of yoga. This series of movements has been used by yoga practitioners for centuries to prepare the body and the mind for challenging poses. But there is more to this practice, and the benefits are far-reaching. Read on to follow our deep dive into sun salutation.
The Power Behind Surya Namaskar
The term Surya Namaskar comes from ancient Sanskrit and translates into ‘greeting to the sun’. Going back to the Vedas, the ancient Indian scriptures, we learn that everything in the universe has a male and a female side. The male side is depicted as Surya, and we can think of it as a yang energy.
Surya gave life to the world according to the Vedas. As a result, Surya Namaskar channels a powerful, stimulating energy that wakes up the back and spine and invigorates the body.
How Many Movements Are in Sun Salutation?
Traditional or classic sun salutation sequences consist of 12 steps designed to move the spine in different ways to warm up and lubricate your back ready for challenging asanas. The steps include extending and flexing the spine as well as a range of other beneficial movements.
The modern version of Surya Namaskar has been slightly shortened to ten or eleven movements, with a greater focus on challenging your cardiovascular system. There are also subtle differences in the execution of the steps that allow you to tailor your practice to your comfort level and ability.
As you flow through the individual steps, your breath becomes your guide, and you’re activating almost every muscle. At the same time, most practitioners feel that sun salutations help them collect their thoughts and bring their minds to their practice.
Most yoga teachers will take you through a series of five or six cycles to really allow your body to loosen and warm up before progressing to the most challenging part of your class.
What Are the Benefits of Surya Namaskar?
Aside from preparing you for your practice, the 12 steps of sun salutation have several added benefits.
Benefits For Your Body
Surya Namaskar can strengthen and tone muscles and joints as you move through the steps. You’ll also notice that your spine becomes more flexible with regular practice. As you’re moving your body in so many different directions, your vital organs also benefit from increased blood circulation and greater oxygen supply.
This benefits your immune system as well as promoting good digestion as blood flow to the intestines improves. Remember that a healthy gut is a great indicator of overall health, and digestive problems tend to cause follow-up issues. Spending some time supporting your digestive tract will help you reap more long-term benefits.
Benefits For Your Mind
All of the steps of your sun salutation practice combine to help balance your nervous system. Not only does that increase your focus for the rest of your practice and your entire day, but a balanced nervous system also allows you to manage stress and anxiety.
Some practitioners report even more advantages, including relief for menstrual problems and better sleep. So, it’s easy to see that Surya Namaskar is far more than a convenient warm-up for your yoga class.
When Should You Practice Sun Salutation?
Traditionally, sun salutations were practiced at sunrise to take advantage of an auspicious time of day. It’s also a time that’s free of distractions, allowing you not only to warm up your spine in the rising sun and prepare for the day ahead.
Today, Surya Namaskar has become a key element of many yoga classes. Some instructors use sun salutations to start their classes. Others choose a different style of warm-up and then use sun salutation to prepare practitioners for the most challenging part of a class.
One of the greatest advantages of a sun salutation sequence is its adaptability. Aside from varying and adjusting poses, you can also change the speed of your movements. Seasoned practitioners may move through a sequence very fast. Speed also allows you to put a cardiovascular focus on the sequence.
Slowing down, on the other hand, allows you to experience each step more deeply. You may notice areas of tension that you can resolve with a few additional stretches or by holding a pose a little longer. Even if you have done thousands of sun salutations in your life, bring your mind to your mat and challenge yourself to experience the sequence as if it were the first time.
Plus, thanks to its versatility, Surya Namaskar is a perfect way of integrating even five minutes of yoga practice into your day. That’s ideal if you feel that you don’t have enough time but would like to stay connected to your practice.
Do You Teach Sun Salutation at Uptown Yoga?
We integrate sun salutations in many of our classes at Uptown Yoga, and our experienced instructors are happy to adapt their pace and individual movements to your needs. Feel free to use those movements as the foundation of your own practice at home.
If you’d like to go deeper into the finer points of Surya Namaskar, don’t hesitate to talk to us about a private yoga class that’s fully focused on your needs. We’re always happy to help you progress in your practice.
As a 17 year tradition, Uptown Yoga will be holding a special event of 108 Sun Salutations on New Year’s Day. Infuse your intentions for the New Year with the collective, powerful energy of our community. Learn more and reserve your spot here.
