Surya Namaskar or Hatha Yoga Sun Salutation is one of the most primitive yoga practices that has carried forward to recent times from the ancient eras. Surya Namaskar finds its place in different classical texts of yoga, as well as the Vedas of India. It is not only a yoga flow but also a spiritual practice that blesses humankind with serene health benefits. To understand Surya Namaskar, it is really important to know Hatha Yoga. Hatha Yoga is one of the oldest yoga forms that is now a foundation for different yoga practices in modern times. The word Hatha is made up of two different words. The first one is HA, which represents the energy of the sun.
While the other one is tha that represents the energy of the moon. Hatha Yoga Sun Salutation is practised to activate the solar and lunar energy in the human body. Where solar energy is related to physical strength, knowledge and wisdom, the lunar energy is related to the soul and emotions. Hatha Yoga Sun Salutation balances and works as a bridge between these two aspects of a human life.
Surya Namaskar is a beautiful flow practised under the roof of Hatha Yoga Sun Salutation that helps in purifying and activating the HA principle of Hatha Yoga, i.e., the sun energy. It helps in practically expressing the solar aspect of Hatha Yoga. It fills the practitioners with vitality, strength, flexibility, discipline, confidence, willpower and leadership just like the sun. In this blog, we will understand everything related to the Surya Namaskar of the Hatha Yoga Sun Salutation form.
Surya Namaskar – Hatha Yoga Sun Salutation
Surya Namaskar is a combination of 12 yoga poses that are practised as a sequence. Each pose has its own benefit to the body, soul, and mind of the human. This yoga flow combines different methods of pranayama, asanas, and drishti. And every posture is known to give a good stretch to the body. Each breath in the sequence helps in detoxifying the whole self naturally. Surya Namaskar helps in harmonising the inner self and bringing calmness to the mind and energy to the physical being.
This is a yoga flow that is practised mindfully. Surya Namaskar is also considered a way of bowing to the Lord Sun. The sun is worshipped as the God of life in India. Therefore, this flow also holds its roots in India’s cultural heritage. Hatha Yoga Sun Salutation not only heightened our physical and mental strength, but it also helps us to connect spiritually and show gratitude towards nature by saluting the Sun, for filling the universe with healing light.
Hatha Yoga Sun Salutations Sequence Step by Step
Let’s dive into the different steps of a Hatha Yoga sun salutation! Here we go!
1. Pranamasana
Now, Pranamasana is the very first step of the Surya Namaskar. To perform this step, firstly, roll out your mat in a natural setting where you can see the rising sun. Now, stand straight on the mat. Feel the sunshine on your face. Keep your feet together. Your spine should be in a straight line. Make sure that your eyes are closed. Develop a sense of gratitude towards the sun. Now, bring the palms together in front of your chest as if you are about to pray. Feel the relaxation in the whole body. Breathe consciously as if you are inhaling positivity and exhaling stress, anxiety, and disturbance.
Benefits:
Also known as the Prayer Pose, this is a beautiful start to the Hatha Yoga Sun Salutation that helps in instilling one with physical stability and mental clarity. It improves the alignment of the spine and neck area, and also improves the health of the shoulder. It strengthens the leg muscles and ensures a good balance within the body. It also helps in great prana flow within the body, which is very important for leading a healthy life.
2. Inhale – Hasta Uttanasana
The second pose of Surya Namaskar is Hasta Uttanasana. To perform this pose, you have to bring both your hands over your head. Make sure that they are shoulder-width apart. Now you have to bend backwards, bringing your hands reaching back. If you have any problem bending your arms backwards while you bend backwards, you can keep your hands straight up.
Benefits
Also known as the raised arm pose, this is a dynamic posture that helps energise the entire body and helps it expand. It gives a good stretch to the back and improves flexibility in oneself. It also helps in stimulating mental clarity and removing fatigue and lethargy.
3. Exhale – Utanasana
The third step of Hatha Yoga Sun Salutation is Uttanasana. To perform this, you have to perform a forward bend, where both palms are touching both feet. Make sure that you do not strain yourself to forcefully perform this pose. Reach until you can comfortably.
Benefits
This pose is also famous as the standing forward bend. It is a very good stretch for the lower limbs. This pose helps in filling the legs, calves, hips, and spine and back with great flexibility and strength. It also massages the gut organs and helps in calming the mind by alleviating stress, anxiety, and other mental health-related issues. It also helps in energising the nervous system and makes one mindful.
4. Inhale Ashwa Sanchalanasana
now you have to perform equestrian pose to perform this stretch your right leg backward make sure that your right leg reaches as far as possible now make sure now keep your toes tucked under now you have to bend your another knee that is the left one by keeping your left foot flat on the floor keep your back arched and gently raise your head and gaze towards the sky!
Benefits
This pose helps in opening up the hip and adding flexibility and strength to the groin and inner thighs. It is a great massager to the lower back and the abdomen, it also helps in reducing stress and mental fatigue and instil one with confidence and focus! This pose stimulates Manipura and the heart chakra…
5. Exhale Parvatasana/Mountain Pose
The fifth one is mountain pose. Now, you have to perform, you have to form an inverted V, as in downward facing dog pose. Stand straight, bend forward, bringing both your hands flat on the floor. Now, stretch both your legs backwards, as far as possible. Make sure that your spinal cord is lengthened, and there is a big space between your palms and feet!
Benefits
This mountain pose helps in correcting the alignment of our whole body. It helps in strengthening the muscles of the abdominal area and makes our core very stable and filled with energy. This improves coordination, builds confidence, and ensures good blood as well as the life energy flow. It keeps us grounded and also stable.
6. On the next Exhale – Ashtanga Namaskara
Now you have to bring your body right to your toes. Your toes, your knees, and your chin should touch the ground. Your chest should also come downward and touch the ground. Make sure that your hips and the abdominal region are raised above.
Benefits
This is a great pose that helps in strengthening the whole body. It tones the muscles and helps in enhancing the flexibility in the legs, knees, and the lower body. It also improves the health of the thoracic region and improves mental health by removing the agitation and cultivating the feeling of kindness, humility, discipline, focus, and concentration.
7. Inhale Bhujangasana
Now, to perform Bhujangasana, make sure that your hands and feet are already where they were. Now you have to slide your chest upward as if the snake is raising its hood. Now gently lift your head backwards and breathe consciously. Make sure that you are looking at the sky, admiring the beauty of nature.
Benefits
This pose offers great flexibility, strength, and stretch to the whole body, especially the spinal cord. The breathwork involved in it stimulates the different chakras of the body and also helps in gaining mental clarity and other mental health benefits.
Read More: Bhujangasana contraindications (Cobra Pose)
8. Exhale – Parvatasana/Mountain pose
Now, you have to repeat step 5, which is Parvatasana or the Mountain Pose. Make sure that your hands and feet are in a similar position to those in Bhujangasana. Bring your heels to the ground. Make sure that your spinal cord is lengthened, and your shoulders should be towards your ankles. Take a few breaths and lift yourself as you exhale, lifting your hip upward as you exhale, pressing your hand on the ground!
Benefits
This salutation makes the practitioners repeat this pose to fill one with the benefits of Mountain Pose once again and start the body to calm down.
9. Inhale Ashwa sanchalanasana
Just as you did in step number 4, you have to bring one of your feet forward between your hands, and your pelvis should be pushed forward. Now, lift up the area of the torso. After that, you have to tilt your head backwards. Your back should be arched, and you should be gazing up towards the beautiful sky, benefits.
Benefits
This pose is again a repeated pose, and it offers similar benefits to the practitioner as in step 4.
10. Exhale – Utanasana
This is a repetition of the third step of Hatha Yoga Sun Salutation, which is Uttanasana. To perform this, you have to bring your right foot next to the other foot, and your knee should be straightened. Your head should be towards the floor to complete the pose!
Benefits
Uttanasana is again a repeated pose of Surya Namaskar and ensures the same benefits as in step number 3.
11. Inhale Hasta Utanasana
Now, you have to repeat step number 2 by bringing your arms upward, standing straight. Bend backwards as much as you can, and your arms should also be bent backwards.
Benefits
As already mentioned, Hasta Uttanasana offers generous benefits to the body, soul and mind. So, this pose offers the same benefits as in the 2nd step of this Hatha Yoga sun salutation!
Read More: Akarna Dhanurasana: Steps, Benefits, Procedure
12. Exhale – Pranamasana
Now, Surya Namaskar is completed by landing on the very first pose of this sequence, that is Pranamasana. You have to stand straight, upright, bringing your palms together right in front of the chest and giving gratitude to the sun and breathing consciously!
Benefits
Performing Pranamasana at the end helps one to complete this beautiful journey of Surya Namaskar with a sense of gratitude, peace, calm and positivity!
So, this was the whole journey of one of the best yoga poses- Hatha Yoga Sun Salutation!
