Sun Salutation

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The stages of Surya Namaskar, Salute to the Sun, demonstrated by a class of yoga teachers in training in Goa, India

Sun Salutation, also called Surya Namaskar or Salute to the Sun

Upward Dog poses and then back to the standing position, but many variations are possible. The set of 12 asanas is dedicated to the Hindu solar deity, Surya. In some Indian traditions, the positions are each associated with a different mantra
.

The precise origins of the Sun Salutation are uncertain, but the sequence was made popular in the early 20th century by

Pattabhi Jois and B. K. S. Iyengar, taught transitions between asanas
derived from the Sun Salutation to their pupils worldwide.

Etymology and origins

Bhawanrao Shriniwasrao Pant Pratinidhi provided this double-page guide to the Sun Salutation at the back of his 1928 book The Ten-Point Way to Health: Surya Namaskars as well as in the body of the text, stating that it could be removed for use without damaging the text of the book.[5][6]

The name Surya Namaskar is from the Sanskrit सूर्य Sūrya, "Sun" and नमस्कार Namaskāra, "Greeting" or "Salute".[7] Surya is the Hindu demigod of the sun.[8] This identifies the Sun as the soul and source of all life.[9] Chandra Namaskara is similarly from Sanskrit चन्द्र Chandra, "Moon".[10]

The origins of the Sun Salutation are vague; Indian tradition connects the 17th century saint Samarth Ramdas with Surya Namaskara exercises, without defining what movements were involved.[11] In the 1920s, Bhawanrao Shriniwasrao Pant Pratinidhi, the Rajah of Aundh, popularized and named the practice, describing it in his 1928 book The Ten-Point Way to Health: Surya Namaskars.[5][6][12][13] It has been asserted that Pant Pratinidhi invented it,[14] but Pant stated that it was already a commonplace Marathi tradition.[15]

Ancient but simpler Sun salutations such as

Aditya Hridayam, described in the "Yuddha Kaanda" Canto 107 of the Ramayana,[16][17][18] are not related to the modern sequence.[19] The anthropologist Joseph Alter states that the Sun Salutation was not recorded in any Haṭha yoga text before the 19th century.[20] At that time, the Sun Salutation was not considered to be yoga, and its postures were not considered asanas; the pioneer of yoga as exercise, Yogendra, wrote criticising the "indiscriminate" mixing of sun salutation with yoga as the "ill-informed" were doing.[6]

Sivananda's view of it as a health cure.[21]

The yoga

vinyasa movements between asanas from Krishnamacharya and used them in their styles of yoga.[26]

The historian of modern yoga

treatment for a host of diseases but fitness exercise."[21]

Description

Sun Salutation at a public yoga event in Katni, India

The Sun Salutation is a sequence of around twelve

Urdhva Mukha Svanasana (Upward Dog), Chaturanga Dandasana, and then reversing the sequence to return to Tadasana; other poses can be inserted into the sequence.[7]

In

Ardha Uttanasana, Phalakasana, Chaturanga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Virabhadrasana I, repeat from Phalakasana onwards with Virabhadrasana I on the other side, then repeat Phalakasana through to Adho Mukha Svanasana (a third time), Ardha Uttanasana, Uttanasana, Utkatasana, and back to Pranamasana.[31]

A typical[a] Sun Salutation cycle is:

Pranamasana
Hasta Uttanasana
3. Uttanasana

12: Back to 1
4. Anjaneyasana

11. Hasta Uttanasana
Adho Mukha Svanasana

10. Uttanasana
Ashtanga Namaskara

9. Anjaneyasana,
opposite foot
8. Adho Mukha
Svanasana
Urdhva Mukha
Shvanasana

Mantras

In some yoga traditions, each step of the sequence is associated with a

Sivananda Yoga, the steps are linked with twelve names of the deity Surya, the Sun:[32]

Step
(Asana)		 Mantra
(name of Surya)[32]		 Translation:
Om, greetings to the one who ...[32]
Tadasana ॐ मित्राय नमः Oṃ Mitrāya Namaḥ is affectionate to all
Urdhva Hastasana
 ॐ रवये नमः Oṃ Ravaye Namaḥ is the cause of all changes
Padahastasana
 ॐ सूर्याय नमः Oṃ Sūryāya Namaḥ induces all activity
Anjaneyasana
 ॐ भानवे नमः Oṃ Bhānave Namaḥ diffuses light
Parvatasana
 ॐ खगाय नमः Oṃ Khagāya Namaḥ moves in the sky
Ashtanga Namaskara ॐ पूष्णे नमः Oṃ Pūṣṇe Namaḥ nourishes all
Bhujangasana ॐ हिरण्यगर्भाय नमः Oṃ Hiraṇya Garbhāya Namaḥ contains the golden rays
Parvatasana
 ॐ मरीचये नमः Oṃ Marīcaye Namaḥ possesses raga
Ashva Sanchalanasana
 ॐ आदित्याय नमः Oṃ Ādityāya Namaḥ is son of Aditi
Padahastasana
 ॐ सवित्रे नमः Oṃ Savitre Namaḥ produces everything
Urdhva Hastasana
 ॐ अर्काय नमः Oṃ Arkāya Namaḥ is fit to be worshipped
Tadasana ॐ भास्कराय नमः Oṃ Bhāskarāya Namaḥ is the cause of lustre

Indian tradition associates the steps with

Bījā ("seed" sound) mantras and with five chakras (focal points of the subtle body).[33][34]

Step (Asana)
Bījā mantra[34][33][b]
 Chakra[34] Breathing
Tadasana ॐ ह्रां Oṃ Hrāṁ Anahata (heart) exhale
Urdhva Hastasana
 ॐ ह्रीं Oṃ Hrīṁ
Vishuddhi
(throat)		 inhale
Padahastasana
 ॐ ह्रूं Oṃ Hrūṁ
Svadhisthana
(sacrum)		 exhale
Ashva Sanchalanasana
 ॐ ह्रैं Oṃ Hraiṁ Ajna (third eye) inhale
Parvatasana
 ॐ ह्रौं Om Hrauṁ
Vishuddhi
(throat)		 exhale
Ashtanga Namaskara ॐ ह्रः Oṃ Hraḥ Manipura (solar plexus) suspend
Bhujangasana ॐ ह्रां Oṃ Hrāṁ
Svadhisthana
(sacrum)		 inhale
Parvatasana
 ॐ ह्रीं Oṃ Hrīṁ
Vishuddhi
(throat)		 exhale
Ashva Sanchalanasana
 ॐ ह्रूं Oṃ Hrūṁ Ajna (third eye) inhale
Padahastasana
 ॐ ह्रैं Oṃ Hraiṁ
Svadhisthana
(sacrum)		 exhale
Urdhva Hastasana
 ॐ ह्रौं Oṃ Hrauṁ
Vishuddhi
(throat)		 inhale
Tadasana ॐ ह्रः Oṃ Hraḥ Anahata (heart) exhale

Variations

Inserting other asanas

Many variations are possible. For example, in Iyengar Yoga the sequence may intentionally be varied to run Tadasana, Urdhva Hastasana, Uttanasana, Adho Mukha Svanasana,

Janusirsasana (one side, then the other), and reversing the sequence from Adho Mukha Svanasana to return to Tadasana. Other asanas that may be inserted into the sequence include Navasana (or Ardha Navasana), Paschimottanasana and its variations, and Marichyasana I.[7]

Chandra Namaskara

Variant sequences named Chandra Namaskar, the Moon Salutation, are sometimes practised; these were created late in the 20th century.

Anjali Mudra behind the head, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Uttanasana, Urdhva Hastasana, Pranamasana, and Tadasana.[37] Other Moon Salutations with different asanas have been published.[36][38][39]

As exercise

The energy cost of exercise is measured in units of metabolic equivalent of task (MET). Less than 3 METs counts as light exercise; 3 to 6 METs is moderate; 6 or over is vigorous. American College of Sports Medicine and American Heart Association guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise.[40][41] For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous aerobic exercise for 20 minutes three days a week.[41]

The Sun Salutation's energy cost ranges widely according to how energetically it is practised, from a light 2.9 to a vigorous 7.4 METs. The higher end of the range requires transition jumps between the poses.[c][40] Practitioners accustomed to Sun Salutation can find performing the sequence an "exhilarating process".[3]

Muscle usage

A 2014 study indicated that the muscle groups activated by specific asanas varied with the skill of the practitioners, from beginner to instructor. The eleven asanas in the Sun Salutation sequences A and B of

pectoral muscles more than instructors, whereas instructors used deltoid muscles more than other practitioners, as well as the vastus medialis (which stabilises the knee). The yoga instructor Grace Bullock writes that such patterns of activation suggest that asana practice increases awareness of the body and the patterns in which muscles are engaged, making exercise more beneficial and safer.[42][43]

In culture

Sculpture of the 12 asanas of one form of the Sun Salutation[d] in Indira Gandhi Airport, Delhi[44] (figures sculpted by Nikhil Bhandari)

The founder of

Ashtanga Vinyasa Yoga, K. Pattabhi Jois, stated that "There is no Ashtanga yoga without Surya Namaskara, which is the ultimate salutation to the Sun god."[45]

In 2019, a team of mountaineering instructors from Darjeeling climbed to the summit of Mount Elbrus and completed a Sun Salutation there at 18,600 feet (5,700 m), claimed as a world record.[46]

See also

Notes

  1. ^ As shown in the Indira Gandhi Airport sculpture, above.
  2. ^ The Bījā mantras are sounds, not translatable words.[35]
  3. ^ Haskell, curious about the wide range of METs in Sun Salutation, repeated the study (Mody) which gave the highest value; using "transition jumps, and full pushups", he obtained "agreement" with 6.4 METs.[41]
  4. Caturanga Dandasana

References

  1. ^ "Surya Namaskara Salute to the Sun". Yoga in Daily Life. Retrieved 26 September 2022.
  2. ^ Singh, Kritika. Sun Salutation: Full step by step explanation. Surya Namaskar Organization. Archived from the original on 21 December 2021. Retrieved 31 January 2024.
  3. ^
    ISBN 978-0-89281-999-7
    .
  4. ^ MacMullen, Jane (1988). "Ashtanga Yoga". Yoga Journal. September/October: 68–70.
  5. ^
    J. M. Dent and Sons
    . pp. 113–115 and whole book. The ten positions of a Namaskar are repeated here and may be detached without damaging the book. The pages are perforated for easy removal.
  6. ^ a b c Singleton 2010, pp. 180–181, 205–206.
  7. ^ a b c Mehta 1990, pp. 146–147.
  8. ISBN 978-0-14-341421-6
    .
  9. ISBN 978-81-8382-049-3
    .
  10. ISBN 978-81-7041-293-9
    .
  11. Sadhana
    .
  12. ^ S. P. Sen, Dictionary of National Biography; Institute of Historical Studies, Calcutta 1972 Vols. 1–4; Institute of Historical Studies, Vol 3, page 307
  13. ^ Alter 2000, p. 99.
  14. ^ Alter 2004, p. 163.
  15. ^ Singleton 2010, p. 124.
  16. ^ Murugan, Chillayah (13 October 2016). "Surya Namaskara — Puranic origins of Valmiki Ramayana in the Mumbai Court order on Surya Namaskar for Interfaith discrimination and curtailment of fundamental rights". The Milli Gazette-Indian Muslim Newspaper. Retrieved 13 October 2016.
  17. ^ sanskrit.safire.com, Aditya Hrudayam with English translation
  18. ^ Translation of Ramayana by Griffith
  19. ^ Mujumdar 1950.
  20. ^ Alter 2004, p. 23.
  21. ^ a b c Goldberg 2016, pp. 329–331.
  22. ^ Mohan, A. G.; Mohan, Ganesh (29 November 2009). "Memories of a Master". Yoga Journal.
  23. ^ Anderson, Diane (9 August 2010). "The YJ Interview: Partners in Peace". Yoga Journal.
  24. ^ a b c Sjoman 1999, p. 54.
  25. ^ Bharadwaj, S. (1896). Vyayama Dipika | Elements of Gymnastic Exercises, Indian System. Bangalore: Caxton Press. pp. Chapter 2.
  26. ^ a b Singleton 2010, p. 175-210.
  27. ^ Singleton 2010, p. 180.
  28. ISBN 978-0-86547-749-0
    .
  29. ^ Ramaswami 2005, pp. 213–219.
  30. ^ Vishnudevananda 1988.
  31. ^ a b c Hughes, Aimee. "Sun Salutation A Versus Sun Salutation B: The Difference You Should Know". Yogapedia.
  32. ^ a b c "Surya Namaskara". Divine Life Society. 2011. Retrieved 19 July 2019.
  33. ^ a b Omar, Shazia (27 December 2016). "Sonic salutations to the sun". Daily Star.
  34. ^ a b c Hardowar, Radha (June 2018). "Surya Namaskar" (PDF). Shri Surya Narayan Mandir.
  35. ^ Woodroffe, Sir John (2009) [1919]. ŚAKTI AND ŚĀKTA ESSAYS AND ADDRESSES ON THE ŚĀKTA TANTRAŚĀSTRA (3rd ed.). Celephaïs Press. p. 456. ŚAKTI AS MANTRA intoned in the proper way, according to both sound (Varṇ a) and rhythm (Svara). For these reasons, a Mantra when translated ceases to be such, and becomes a mere word or sentence. By Mantra, the sought-for (Sādhya) Devatb appears, and by Siddhi therein it had vision of the three worlds. As the Mantra is in fact Devatā, by practice thereof this is known. Not merely do the rhythmical vibrations of its sounds regulate the unsteady vibrations of the sheaths of the worshipper, but therefrom the image of the Devatā, appears. As the Bṛ had-Gandharva Tantra says (Ch. V):— Śrinu devi pravakṣ yāmi bījānām deva-rūpatām Mantroccāranamātrena deva-rūpam prajāyate.
  36. ^ a b Ferretti, Andrea; Rea, Shiva (1 March 2012). "Soothing Moon Shine: Chandra Namaskar". Yoga Journal.
  37. ^ Mirsky, Karina. "A Meditative Moon Salutation". Yoga International. Retrieved 23 July 2019.
  38. ^ Venkatesan, Supriya. "Moon Salutations". Yoga U. Retrieved 23 July 2019.
  39. ^ Tomlinson, Kirsty. "Moon Salutation sequence". Ekhart Yoga. Retrieved 23 July 2019.
  40. ^
    PMID 27433961
    . The review examined 17 studies, of which 10 measured the energy cost of yoga sessions.
  41. ^
    PMID 17671237
    .
  42. PMID 25146071
    .
  43. ^ Bullock, B. Grace (2016). "Which Muscles Are You Using in Your Yoga Practice? A New Study Provides the Answers". Yoga U. Retrieved 22 July 2019.
  44. ^ "Destination Delhi". Indian Express. 4 September 2010.
  45. ^ "Surya Namaskar in the words of Sri K. Pattabhi Jois". Discover the Purpose. Retrieved 20 July 2019.
  46. ^ "Suryanamaskar and Yoga Atop of Mountain Summit (18600 Feet)". World Records India. 3 October 2019. Archived from the original on 3 October 2019.

Sources

External links

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