Surya Namaskar - Saluting the Sun
Even if you haven't practised much yoga before, you've likely heard of the Sun Salutations. In Sanskrit, they're called Surya Namaskar, which means salutations to the sun. Traditionally, this flowing sequence of poses is performed to pay homage to the Sun and to all the life it sustains.
The Sun Salutations consist of a series of poses performed in a flowing sequence, with movements synchronised with the breath. For example, on the inhale, we reach our arms up towards the sky, lengthening through the finger tips. On the exhale, we fold forward, hinging at the hips and pressing the hands into the mat on either side of the feet.
The sequence typically includes forward bends, gentle backbends, and fluid transitions such as step or jump-throughs. It's essential to harmonise the breath with the asana (physical posture) to reap the mental and spiritual benefits of the Sun Salutations.
History and Philosophy
The origins of Sun Salutations can be traced back to ancient India, where they were part of the Vedic rituals. Traditionally, these sequences were performed at sunrise to pay respect and gratitude to the Sun, which is considered the source of all life and energy.
In yogic philosophy, the body is believed to have energy channels, called nadis. The three primary nadis are Ida, Pingala, and Shushumna. Pingala nadi is associated with solar energy, masculinity and action. It runs along the right side of the body and is said to govern the right nostril and body's right side. Practising the Sun Salutations, particularly at sunrise, is said to stimulate the Pingala nadi. This vitalises and energises us, helping us to be alert and active.
When and Why Should We Practise Them?
Although it's recommended to practise the Sun Salutations early in the morning, before sunrise, it is not necessary. The thought of getting up while it's still dark and practising an invigorating flow is unappealing to most, to say the least!
There are many reasons to practise the Sun Salutations. Physically, it improves flexibility, strength, balance and bodily awareness. A standing forward fold, with straight legs, chest-to-thighs and hands pressing into the ground may look easy... but looks can be deceiving! The mental benefits include, but are not limited to, reduced stress and mental clarity. If you're a spiritual person, you may feel a sense of mindfulness and connection to the universe.
Variations of the Sun Salutations
There are many variations of the Sun Salutations, and ways to be creative and change up your routine. Practicing them slowly and with intention sets the tone for a mindful practice. Performing many rounds quickly is more invigorating and can create lots of heat in the body. You could close your eyes while performing the Sun Salutations, bringing awareness to the sensations of the body as you flow through the postures. You could even chant the mantras associated with the Sun Salutations. There are physical variations too—half-lifts, Eight-Point Pose, jump-backs, and gentle backbends. The possibilities are endless.
Parting Thoughts
The Sun Salutations are a wonderful practice to learn and weave into your yoga routine. They have many physical, mental and spiritual benefits, and will always leave you feeling energised and uplifted.
Have you practised the Sun Salutations before? Were you aware of the history and philosophy behind them? If you have any questions or comments, feel free to reach out or leave them below.
Wishing you peace, strength and joy on your yoga journey,
Kezia
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