The Sun Salutation: Origin, Benefits & How To

A Sun Salutation, or Surya Namaskar, is a series of specific movements that are synchronised with the breath. This sequence is often the basis for a modern yoga class and each school of yoga has adapted its own version. This recognisable set of postures is a moderately recent invention, though it is derived from thousands of years worth of Sun worship and the practices that inspired.

History & Origin

The sun itself has played a significant role in religions all over the globe. European paganism was preoccupied with nature worship and celebrated the sun’s movements in rituals we see remnants of on days like the Summer Solstice. The Egyptian God Horus personifies the sun itself and similar deities can be seen in the theologies of the Greeks, Aztecs, Celts, Arabians… The sun was valued as the giver of life and was worshipped accordingly.

In the Hindu religion, sun worship is still prevalent to this day and it is through their traditions that Surya Namaskar was most likely developed. Surya or Aditya, the sun god, is a prevalent figure in the ancient Vedic texts, once held in high esteem beside the likes of Vishnu and Shiva. Surya Arghya is a traditional ritual still practised by some Hindus – it involves offering the Sun God water at sunrise, chanting the Gayatri Mantra and bowing in reverence and gratitude. Ravivar Vrat (or Sunday Fasting) is another rite to invoke the Sun God. The devotee performs the Surya Arghya, soaks in a ritual bath and fasts from sunrise to sunset.

The contemporary sun salutation is a physical manifestation of these customs and was arguably born during the turn of the nineteenth century. Global trends began to influence Indian culture and spiritual practices evolved in response to the Western preoccupation with physical exercise. The Rajah of Aundh was one notable individual who popularised sun salutations as a physical practice. He began by encouraging his own citizens to adopt the sequence and went on to introduce it to English academics in the 1930s. This coincided with the revival of Hatha Yoga, a movement fuelled by Sri Krishnamacharya. He worked to meld Surya Namaskar into his physical yoga and is responsible for the dynamic way in which we practice yoga today. It is from his teachings that all forms of vinyasa yoga were born.

Benefits

• In a physical sense, the Surya Namaskar is a gentle to moderate cardiovascular exercise which promotes heart health and regulates blood pressure.

• It works almost every part of the body so general strength and flexibility are increased. This fact makes it an excellent warm up for any exercise routine.

• It stretches, tones and massages the abdominal organs which has a positive effect on digestion and gut health. The lungs are also expanded by the movements and conscious breathing so more oxygen can be absorbed throughout the body.

• The endocrine system is stimulated so hormone levels can become balanced. Anyone can suffer with a hormonal imbalance. Irregular periods or menopausal symptoms are the most obvious issue, but ‘hormones’ play an important part in general stress levels, blood sugar levels and the body’s metabolic rate, relevant to both men and women.

• It heightens joint mobility, aligns the body and encourages the natural curvature of the spine to improve posture and aid recovery from problems such as whiplash, sciatica and scoliosis.

• Any exercise stimulates the release of endorphins that elevate your mood, but a sun salutation does this and more. The synchronization of the breath with posture calms anxiety and can combat the symptoms of chronic stress.

• This calming effect works wonders on patients of insomnia and improves sleep quality.

• Consistent practice of the sun salutation will heighten awareness of the mind-body connection. You’ll find meditation comes a little easier and stronger emotions will defuse quickly. It helps to cultivate mental clarity and spiritual consciousness.

How to Practice

The poses in a sun salutation and their names differ slightly depending on which school of Yoga you subscribe to. They are all similar in that they begin and end with the same pose, creating a circle of postures that imitates the sun’s movement through the sky, the transition of the seasons or the whole cycle of life and death. They celebrate the light that gives us energy and life itself, a symbolic expression of gratitude for the universe.

In my video I demonstrate an Ashtanga version and offer more detailed instructions below. You may not be able to align the breath if this is your first time practising, so move slowly through the postures and notice your breath as you do so. The more often you practice the easier breath alignment will become.

Surya Namaskar B: Instructions

Standing Samastithi

Stand with the feet together, engage the core, roll the shoulders back and place the palms straight next to the thighs. Exhale

Chair Utkatasana

Lower the hips, raise the arms straight overhead, tuck the tailbone so the bum is not sticking out and gaze up towards the hands. Inhale

Full Forward Utthanasana

Work towards straightening the legs, hinge from the hips and reach for the floor with your palms. Exhale

Half Way Lift Urdvutthanasana

Straighten the back so it is parallel with the floor and look forwards. Inhale

Four-Limbed Staff Chaturanga Dandasana

Jump back to a plank position, bend the elbows and tuck them against the ribs, keeping the body off the floor. Exhale

Upward-Facing Dog Urdvmukhaswanasana

Straighten the arms, lift the chest, point the toes, rotate the shoulders back and look upwards. Inhale

Downward-Facing Dog Ardomukhaswanasana

Tuck the toes, lift the hips, push the floor away and keep the spine straight. Exhale

Warrior I Virabhadrasana I

Bring the right foot between the hands, angle the left foot at 45°, raise the arms and torso and look up. Inhale

Four-Limbed Staff Chaturanga Dandasana

Exhale

Upward-Facing Dog Urdvmukhaswanasana

Inhale

Downward-Facing Dog Ardomukhaswanasana

Exhale

Warrior I Virabhadrasana

. Left foot between the hands. Inhale

Four-Limbed Staff Chaturanga Dandasana

Exhale

Upward-Facing Dog Urdvmukhaswanasana

Inhale

Downward-Facing Dog Ardomukhaswanasana

Exhale

Half Way Lift Urdvutthanasana

Jump the feet forward. Inhale

Full Forward Utthanasana

Exhale

Chair Utkatasana

Inhale

Standing Samastithi

Exhale

You may wish to end this practice with a few moment in Shavasana to allow the body to cool and the nervous system to relax. Otherwise, go on into an extensive yoga flow or workout.

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