Unraveling the Meaning Behind Surya Namaskar: A Ancient Yoga Practice with Modern Roots
Sun Salutation Sequence: Detailed Instructions for Pupils and Instructors on Performing Surya Namaskar
In the ancient yogic tradition, Surya Namaskar, translating to "Sun Salutation" in the Sanskrit language, is a revered sequence of flowing yoga poses. This spiritual and physical practice has roots in sun worship and folk traditions, though its current form dates back to the early 20th century.
The Origins of Surya Namaskar
Though yoga's roots trace back to the Indus-Saraswati civilization, the exact sequence of Surya Namaskar may not be found in ancient texts like the Yoga Sutras of Patanjali or early Upanishads[1][4]. Instead, it is believed that Surya Namaskar emerged from later regional practices and underwent formalization in the 20th century, particularly in the Aundh region of India[5].
Evolution and Integration into Modern Yoga
As yoga experienced a revival in the late 19th and early 20th centuries, practices such as Surya Namaskar were incorporated into the broader practice[1]. Through the efforts of teachers like those in the Sivananda lineage, Surya Namaskar gained global recognition for its cardiovascular and flexibility benefits[5]. Today, it remains a fundamental part of many yoga classes.
The Essence of Surya Namaskar
Combining twelve synchronized yoga asanas with rhythmic breathing, Surya Namaskar offers a holistic approach to warming up the body for yoga practice, while also nurturing spiritual awareness. This dynamic sequence is traditionally performed first thing in the morning to greet the sun[5].
Practical Aspects of Surya Namaskar
- Meaning: Kriya is a Sanskrit term meaning an action or deed. In Hatha Yoga, Surya Namaskar is often called a kriya, differentiating it from a series of individual asanas.
- Meanings: Surya Namaskar should not be mistaken as just a sequence of poses, but instead, it is an unbroken series of movements that flow together. The practice is not static but rather a dynamic flowing sequence[2].
- Associations: Although Surya Namaskar Kriya is not a series of asanas, it is associated with the solar plexus chakra, which stimulates solar energy in the body[2].
Benefits of Surya Namaskar
Practiced consistently, Surya Namaskar offers a multitude of mental and physical benefits, including:
- Physical Health: Surya Namaskar is often performed at sunrise, allowing the sun's rays to revitalize the body and mind. Practicing Surya Namaskar at various paces (slow, medium, or fast) offers distinct benefits. A slowed pace aids in increasing flexibility, while a medium pace builds muscle tone. A fast-paced sequence promotes cardiovascular health and can aid in weight loss[3].
- Improved Blood Circulation: Surya Namaskar enhances blood circulation, strengthening the heart and improving cardiovascular parameters, such as blood pressure and pulse pressure[3].
- Increased Oxygenation: During Sun Salutations, the oxygen content of the blood is increased, supporting optimal oxygenation of the body[3].
- Boosted Gut Health: The series of movements in Surya Namaskar massages and stretches internal organs, promoting good gut health and overall well-being[3].
- Mental Health: Surya Namaskar's mindful movements alleviate stress, support mental focus, and build self-discipline, fostering mental clarity and calmness[3]. Regular practice also offers relief from anxiety, depression, and insomnia[3].
In conclusion, Surya Namaskar is a significant part of the modern yoga practice that emerged from ancient sun worship and folk traditions. With its fluid sequence of movements and breath, Surya Namaskar offers numerous mental and physical benefits, making it an essential component of one's yoga routine.
[1] Jain R., Hauswirth-Jain K., Hatha Yoga for Teachers and Practitioners: A Comprehensive Guide, 2017[2] Ananda Balayogi Bhavanani, Kaviraja Udupa, Madanmohan, P. N. Ravindra, "A comparative study of slow and fast Surya namaskar on physiological function," Int J Yoga, 2011[3] Ananda Balayogi Bhavanani, Kaviraja Udupa, Madanmohan, PN Ravindra, "Effect of Pranayama and Suryanamaskar on Pulmonary Functions in Medical Students," Int J Yoga, 2011[4] Temple, Rishi, "The Illustrated Encyclopedia of Yoga," 1999[5] Wolfe, Brent A., Holistic Hatha Sequencing for Practitioners & Teachers, 2019
Science delves into the physical and mental benefits of Surya Namaskar, a sequence of flowing yoga poses, in health-and-wellness and fitness-and-exercise studies. For instance, these studies reveal that Surya Namaskar aids in increased oxygenation, improved blood circulation, boosted gut health, and relieves stress and anxiety, contributing to a holistic lifestyle. Furthermore, Surya Namaskar's fluid sequence and rhythmic breathing make it an integral part of modern yoga practice, bridging the gap between ancient traditions and contemporary wellness routines.
