Classical Surya Namaskara: The Heart and Core of Yogic Practice
The Surya Namaskara (Sun Salutation) is the heart and core of yogic practise. This sequence of asanas dates back to the ancient yogis who performed Surya Namaskaras every morning while facing the sun to greet the new day and welcome the divine within. Translated as the ‘Eternal Salutations to the Sun’, this practise brings dynamism and vigour to each day.
The Surya Namaskara uniquely engages most of the body’s muscles at once, providing a comprehensive warm-up for the body’s muscles and energies. At a physical level, this practice lengthens and strengthens the muscles, aids healthy digestion, improves lung capacity and blood circulation and stimulates the nervous system. At an energetic level, Surya Namaskara assists in releasing negativity and produces anti-anxiety and calming properties.
It’s the perfect sequence to start your day off!
Find our video on The Surya Namaskara right here!
Beginners are recommended to perform 3-5 rounds, while experienced practitioners can practise 10 rounds. Ensure that the breath is synchronised with the body’s movements at all times.
- Samasthiti - Inhale -Stand tall with the feet together, arms comfortably on the side. Roll the shoulders back to open the chest.
- Pranamasana - Exhale - Bring the palms together in prayer position at the heart center.
- Hastha Utthanasana - Inhale - Reach the arms over the head, bringing the palms together. Arch the back slightly by gently pushing the pelvis forward and reaching/gazing backwards.
- Padahastasana - Exhale - Bend forward from the hips and place the palms to touch the floor on either side of the feet. Alternatively, place the hands anywhere along the legs that is comfortable and allows you to maintain a flat back.
- Ashwa Sanchalanasana - Inhale - Step the right leg back as far as possible, placing the right knee on the floor and untucking the toes. Bend the left knee in line with the left ankle. Gaze slightly upwards.
- Phalakasana - Exhale - Step the left foot back to meet the right in a plank position. Ensure the body is in a straight line with the pelvis lifted, core engaged and chest open.
- Ashtanga Namaskara - On the same exhale - Pull the body forward and let the chin, chest and knees touch the floor.
- Bhujangasana - Inhale - With the hands under the shoulders, elbows close to the body, and heels together, lift the chest up while straightening the arms and pressing the pelvis into the ground.
- Parvatasana - Exhale - Push through the palms to lift the hips, coming into an inverted ‘V’ position. Engage the arms, legs and core for stability. Gaze towards the navel.
- Ashwa Sanchalanasana - Inhale - Step the right foot forward. Lower the left knee to the ground and untuck the left toes. Gaze slightly upwards.
- Padahastasana - Exhale - Step the left foot to meet the right into a flat-back forward bend.
- Hastha Utthanasana - Inhale - Lift the body into a standing position, reaching the arms over the head and bring the palms together. Arch the back gently by gently pushing the pelvis forward and reaching/gazing backwards.
- Pranamasana - Exhale - Bring the palms together in prayer position at the heart center. To complete a full round, repeat the sequence, leading with the left foot.
- Samasthiti - Stand with the feet together and roll the shoulders back to open the chest, with arms by the sides.
Quick Tip!
Try performing Surya Namaskara’s while chanting your favourite mantra. Adding mantras during the practice removes monotony, provides harmony within and produces soothing vibrations which remove fatigue!
All in all, Surya Namaskara is a vital aspect to yogic practice. When practiced in haste or as a mere workout, the gain may only be physical; however, when practiced with awareness and in rhythm with the breath and postures, the practitioner will experience physical, mental and spiritual expansion.
Let us put laziness aside by starting each morning with this wonderful classical Surya Namaskara in order to experience its manifold benefits!
To read more articles like this one, visit our Blog now!
Related posts
Comments are closed.