Sun Salutation Surya Namaskaram Variation 26

Aug 29th, 2017
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Surya (Sun) Namaskaram (Salutation) is the most commonly practised yoga sequence by many Yoga traditions today. Although the sequence of Sun Salutation does not have any reference in ancient scripts, Surya Namaskaram is one of the main disciplines in the Hindu tradition and Indian System of Medicines such as Siddha and Ayurveda. Traditionally, Hindus worship the sun every morning exposing their whole bodies to the rising sun. Later, this practice was formulated as a sequence of Yoga postures. Different traditions practise different variations in Sun Salutation. This ranges from 10, 12, 14 or even 16 steps. Although the number of poses does not matter, it can be modified according to the practitioner’s flexibility and strength. Many Yoga traditions such as Vinyasa yoga, Power Yoga start with Sun Salutation and modify the poses in the middle.

1. Pranamasana Salutation Pose

Step: Stand tall with the feet together and the palms together in Anjali mudra in front of the chest
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength,stability, self confidence, body balance and courage.
Mantra: Om Mitraya Namaha

2. Poorna Chandrasana Full Moon Pose

Step: Inhale, raise the arms over the head and extend the spine up as much as possible and arch the back.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Opens the chest, shoulders, improves body balance and strengthens the legs and back muscles.
Mantra: Om Ravayae Namaha

3. Andar Mukha Padahasthasana Face under the body hand to the feet pose

Step: Bend forward from the hips and hold the ankles and open the elbows and shoulders wider and bring the head in between the legs.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Opens the lower back and good stretch for the hamstrings and calf muscles. Improves the upper body strength.

4. Nathai Asana Snail Pose

Step: Bring the right leg back and keep the right knee straight and place the left knee above the left heel. Bend forward and place the chin and chest on the floor.
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Improves flexibility of the hips and strengthens and tones the legs. Improves body balance and hip alignment.
Mantra: Om Bhanavae Namaha

5. Uthitha Eka Pada Adhomukha Svanasana One Leg Raised up Downward Facing Dog Pose

Step: Bring the left leg back and raise the left leg up towards the ceiling. Extend the arms, shoulders and back up towards the ceiling. Press the right foot flat on the floor.
Breathing: Exhale
Awareness: Mooladhara Chakra
Benefits: Tones up the arms and shoulders. Improves shoulder flexibility. Good stretch for the hamstrings and calves.
Mantra: Om Khagaya Namaha

6. Aranaiasana Dragon Pose

Step: Place the knees, chest and chin on the floor. Bend the knees and hold the ankles one by one. Squeeze the elbows and shoulders up and arch the back as much as possible.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Opens the chest, improves the flexibility of the thoracic spine. Strengthens the respiratory system.
Mantra: Om Pushnayae Namaha

7 . Raja Kapotasana King Pigeon Pose

Step: Slide the body forward and arch the back as much as possible. Bend the knees and slowly touch the feet to the head.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Rejuvenates the whole body and mind, strengthens the spine. Strengthens the respiratory system and good stretch for the abdominal organs.
Mantra: Om Hiranya Garbaya Namaha

8. Uthitha Eka Pada Adhomukha Svanasana One Leg Raised up Downward Facing Dog Pose

Step: Exhale, raise the hips up and raise the right leg up towards the ceiling. Extend the arms, shoulders and back up towards the ceiling. Press the left foot flat on the floor.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Strengthens the arms and shoulders. Improves obliques strength.
Mantra: Om Marichayae Namaha

9. Nathai Asana Snail Pose

Step: Bring the right leg forward and keep the left knee straight. Place the right knee above the right heel. Bend forward and place the chin and chest on the floor.
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Improves flexibility of the hips and strengthens and tones the legs. Improves body balance and hip alignment.
Mantra: Om Adityaya Namaha

10. Andar Mukha Padahasthasana Face under the body hand to the feet pose

Step: Bend forward from the hips and hold the ankles and open the elbows and shoulders wider and bring the head in between the legs.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Opens the lower back and good stretch for the hamstrings and calf muscles. Improves the upper body strength.
Mantra: Om Savitre Namaha

11  Poorna Chandrasana Full Moon Pose

Step: Inhale, raise the arms over the head and extend the spine up as much as possible and arch the back.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Opens the chest, shoulders, improves body balance and strengthens the legs and back muscles.
Mantra: Om Arkaya Namaha

12 . Pranamasana Salutation Pose

Step: Stand tall with the feet together and the palms together in Anjali mudra in
front of the chest
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body balance and courage.
Mantra: Om Bhaskaraya Namaha

It is good if you can practise Sun Salutation facing the rising sun in the morning and setting sun in the evening. Although Sun Salutation is a good start for Yoga practitioners as a self practice, people with injuries and medical conditions must practise it under expert guidance. Kids will enjoy this practice as it is fun to move around and easy to remember. Every month we will feature different variations of Sun Salutation and tips.

Tips

1) This month’s sun salutation sequence is targeted at the beginner to intermediate level yoga practitioners.
2) Practice some basic warm up techniques for the hips and hamstrings before practicing this sequence.
3) Steps 4 and 9 can be held for 5 – 8 seconds with normal breathing to strengthen the hip joints.
4) In Step 6 place the palms on the floor beside the shoulders if you feel stress in the neck or the throat.
5) First practice with normal breathing for two rounds before adjusting the breathing from posture to posture.

Asana Journal

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