Note: Linking of movement of breath is very important for Sun Salutation sequences – so make sure you take note of the breath prompts in the directions below. Now you know the history, the meaning, and the benefits of Sun Salutations, it’s time to get practicing them! The how-to below focuses on Ashtanga yoga – one of the most popular yoga styles in which there are two traditional Sun Salutations sequences – Surya Namaskar Type A and a longer Surya Namaskar Type B. While these form the basic sequence, they may be modified by adding, replacing, or removing poses into/from the sequence to adjust for strength level, injuries, goals and so on. In Iyengar, the basic sun salutations sequence is Tadasana, Urdhva Hastasana, Uttanasana, Uttanasana with head up, Adho Mukha Svanasana, Urdhva Mukha Svanasana, Chaturanga Dandasana, and then reversing the sequence to return back to Tadasana. In Hatha, the basic sun salutations sequence consists of Pranamasana, Hastauttanasana, Hasta Padasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskara, Bhujangasana, Parvatasana, Ashwa Sanchalanasana, Hasta Padasana, Hastauttanasana and then back to Pranama asana. From Hatha to Iyengar to Ashtan ga, each has its own take on the flow – some being longer than others, featuring different poses, breathing techniques or mantras. Studies have shown these sequences to reduce stress levels, improve joint health and develop physical strength, with results so impressive that one study concluded Sun Salutations to be the “ideal exercise to keep oneself in the optimum level of fitness.” Sun Salutations VariationsĪs mentioned above, almost every style of yoga includes some form of Sun Salutations sequence. Yoga of all kinds is already documented to be effective in building strength, flexibility, balance, improving mental health, and relieving stress – and Sun Salutations are no exception. While research is limited regarding the benefits of sun salutations, that which does exist strongly testifies for the various physical and mental benefits of practicing these dynamic sequences. Related: Earthing Or Grounding: How We Can Reconnect With Nature Benefits of Sun Salutations Sun Salutations are designed to combine movement, breath, and traditional mantras in order to draw this vital energy into mind, body, and soul. Traditionally practiced at dawn, Sun Salutations are thus thought to pay gratitude to the sun, and to absorb and harness its life-giving energy by opening and awakening all body parts – every nerve, tissue, organ, chakra, muscle group, and so on.Īccording to Hindu tradition, each morning just before the sun rises, prana shakti – or ‘vital energy’ – fills the atmosphere. What is a little clearer about the tradition of Sun Salutations, however, is their intentions.Ĭoming from the Sanskrit Surya Namaskar, with Surya meaning “ Sun” and Namaskāra, “Greeting” or “Salutation”, Surya is also the name of the Hindu god of the sun, with Hindu texts identifying the Sun as the source of all life on earth. Recordings of their use go back to around the 17th century in Indian tradition, however it is believed that their origins go much further back in history. The Meaning and History of Sun SalutationsĪlso known as Salute to the Sun, the term ‘Sun Salutations’ describes various yoga sequences wherein the yogi gracefully flows through a sequence of around 12-18 poses, to practice gratitude for the sun and harness the life energy it brings.ĭespite being one the most practiced sequences, the precise roots of Sun Salutations are unclear. The history and intentions of Sun Salutations.That’s what we’re here to help you with! In this article, we’ll cover: So it’s not surprising that Sun Salutations are one of the most iconic and popular sequences in various yoga traditions – also being one of the first flows that new yogis will be introduced to in their practice, as in traditional Mysore yoga, for example.īut what are the Sun Salutations, how do we do them and what are their benefits? Worship of the Sun has been central to civilizations since the very first communities formed all those millennia ago, and it remains a central tenet to Indian spirituality – the birthplace of yoga philosophy and practice. Turn your face to the sun and the shadows fall behind you.
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