🎄 Christmas OFFER: Online 300 YTT with Offer✨ Limited Time Only

Surya Namaskar A (Sun Salutation A)

Exploring Surya Namaskar A

Unveiling Truths, Practice Tips, and Affirmations


Truths

Surya Namaskar A, often translated as Sun Salutation, is more than just a physical exercise routine; it’s a holistic practice encompassing physical, mental, and spiritual dimensions. At its core, Surya Namaskar A is a sequence of twelve dynamic postures, each synchronized with breath, aimed at energizing the body and calming the mind. Here are some fundamental truths underlying the practice:

  1. Connection with Nature: Surya Namaskar is deeply rooted in the concept of honoring the sun, which is considered a source of energy, vitality, and consciousness. Practicing Surya Namaskar A fosters a profound connection with the natural rhythms of the universe.

  2. Balance and Harmony: Each posture in Surya Namaskar A is designed to activate and balance various muscles, organs, and energy channels in the body. Through consistent practice, one can experience a sense of inner harmony and equilibrium.

  3. Mind-Body Integration: As the body moves through the sequence, attention is directed inward, facilitating a state of mindfulness and concentration. Surya Namaskar A serves as a moving meditation, promoting awareness of the present moment.

  4. Health and Vitality: Regular practice of Surya Namaskar A improves flexibility, strength, and overall cardiovascular health. It stimulates the circulatory, digestive, and respiratory systems, enhancing vitality and well-being.

 

History Truths

  1.  Ancient Roots: Surya Namaskar has its origins deeply embedded in ancient Indian traditions, particularly in the practice of Sun worship (Surya Vandana). Historical records indicate that the Sun has been revered as a deity in various cultures worldwide, and practices like Surya Namaskar emerged as a form of devotion and reverence.

  2. Vedic Texts: References to Sun worship and salutations can be found in the Rigveda, one of the oldest sacred texts of Hinduism, dating back over 3,000 years. The Rigveda contains hymns dedicated to Surya, praising its life-giving energy and illuminating presence.

  3. Yoga Tradition: The practice of Surya Namaskar is intricately linked to the broader tradition of Yoga, which encompasses physical, mental, and spiritual disciplines aimed at self-realization and enlightenment. In classical Yoga texts like the Hatha Yoga Pradipika and the Gheranda Samhita, variations of Sun Salutations are described as integral components of a comprehensive Yoga practice.

  4. Evolution and Adaptation: Over centuries, Surya Namaskar has evolved and adapted within the diverse landscape of Indian spiritual practices. Different schools of Yoga and lineages have developed their own variations and interpretations of the sequence, reflecting regional differences and philosophical perspectives.

  5. Revival in Modern Times: While Surya Namaskar has ancient roots, its widespread popularity as a physical exercise routine gained momentum in the 20th century. Pioneers like Swami Vivekananda, Swami Sivananda, and T. Krishnamacharya played significant roles in popularizing Yoga, including Sun Salutations, both in India and the West.

  6. Global Recognition: In recent decades, Surya Namaskar has gained recognition and acclaim worldwide as a comprehensive workout regimen that integrates physical postures, breath control, and mental focus. It has been embraced by people of various cultural backgrounds and religious beliefs, transcending its Hindu origins to become a symbol of holistic health and well-being.

  7. Scientific Validation: Contemporary research has provided scientific evidence supporting the numerous health benefits associated with regular practice of Surya Namaskar, including improved cardiovascular fitness, enhanced flexibility, stress reduction, and overall mental well-being. This convergence of ancient wisdom and modern science underscores the timeless relevance and efficacy of Surya Namaskar as a holistic practice for the mind, body, and spirit.

 

Practice Tips

  • Start your day right with Surya Namaskar A! Practice in the morning for an energy boost that lasts all day.
  • Begin optionally with a few minutes of gentle warm-up exercises or stretching to prepare the body for the more dynamic movements of Surya Namaskar A.
  • Pay attention to alignment cues in each posture to avoid strain or injury, keeping your knees aligned with your ankles in Forward Fold.
  • Engage the core muscles and maintain a steady breath throughout the practice.
  • If you’re new to Surya Namaskar A, start with a few rounds and gradually increase the number as your strength and flexibility improve. Quality of movement is more important than quantity.
  • Coordinate each movement with the breath, inhaling as you extend or expand, and exhaling as you contract or fold. Cultivate a smooth and rhythmic breath pattern.
  • Honor your body’s limitations and modify the postures as necessary. Use props like blocks or straps to support your practice and prevent overexertion.
  • Aim for regular practice, ideally at the same time each day, to establish a sustainable routine and experience the full benefits of Surya Namaskar A.
  • Align your breath with each movement for a harmonious flow.
  • Strengthen your core, arms, and legs with regular practice.
  • Cultivate mindfulness by focusing on the present moment.
  • Embrace the holistic benefits for your body, mind, and soul.
  • Set intentions for your practice to enhance its transformative power.
  • Take it slow at first, and gradually increase your pace and repetitions.
  • Honor your body's limitations and listen to its signals.
  • Feel gratitude for the sun's energy and the gift of movement.
  • Transition Gracefully: Choose to step or jump back with intention, maintaining fluidity in your movements.
  • Steady Downward Dog: Hold Downward Facing Dog for at least 5 deep breaths to stretch and strengthen your entire body.
  • Palms Stability: Keep your palms grounded firmly on the mat, maintaining a strong foundation throughout the sequence.
  • Engage Core: Activate your core muscles in each pose to build strength and stability.
  • Lengthen Spine: Focus on elongating your spine in Forward Fold and Upward Facing Dog for optimal alignment.
  • Breathe Mindfully: Coordinate your breath with each movement, inhaling and exhaling deeply to enhance the flow.
  • Modify as Needed: Feel free to modify poses based on your body's needs, using props or adjusting intensity as necessary.
  • Find Balance: Balance effort and ease in your practice, challenging yourself while maintaining awareness and presence.
  • Listen to Your Body: Respect your body's limits and honor any sensations or discomfort by modifying or resting when needed. 

 

How to Practice Surya Namaskar A

  1. Tadasana (Mountain Pose): Stand tall with feet together, arms by your sides, and palms together at your heart center.
  2. Urdhva Hastasana (Raised Arms Pose): Inhale, raise your arms overhead, arching back slightly to open the chest and gaze up.
  3. Uttanasana (Forward Fold): Exhale, hinge at the hips, and fold forward from the waist, reaching your hands towards the floor or shins.
  4. Ardha Uttanasana (Halfway Lift): Inhale, lengthen your spine forward, lifting your torso halfway, parallel to the floor. Keep your back flat and gaze forward.
  5. Kumbhakasana (Plank Pose): Exhale, step or jump back into a plank position, wrists under shoulders, body in a straight line.
  6. Chaturanga Dandasana (Four-Limbed Staff Pose): Lower your body halfway, keeping elbows close to ribs and body parallel to the floor.
  7. Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale, straighten your arms and lift your chest, rolling over the tops of your feet and keeping thighs off the mat.
  8. Adho Mukha Svanasana (Downward-Facing Dog): Exhale, lift your hips up and back, forming an inverted V shape with your body. Press your palms into the mat, engage your core, and lengthen through your spine.
  9. Ardha Uttanasana (Halfway Lift): Inhale, step your right foot forward between your hands, coming into a lunge position, lengthening your spine.
  10. Uttanasana (Forward Fold): Exhale, step your left foot forward to meet your right, folding forward from the hips.
  11. Urdhva Hastasana (Raised Arms Pose): Inhale, sweep your arms out to the sides and up overhead, coming into a slight backbend.
  12. Tadasana (Mountain Pose): Exhale, bring your palms together at your heart center, standing tall and grounded.

Affirmations

  1. I am vibrant and radiant like the sun, embodying strength and vitality with each breath I take.

  2. I move through life with grace and ease, embracing change and transformation with open arms.

  3. I honor my body as a temple, nurturing it with mindful movement, nourishing food, and loving kindness.

  4. I am connected to the rhythms of nature, grounded in the present moment, and aligned with the flow of life.

  5. I cultivate inner peace and serenity, finding stillness within the movement and quieting the fluctuations of the mind.

 

Intention Setting

Begin your practice by setting an intention, a guiding focus for your mind and heart throughout the sequence. It could be gratitude, strength, peace, or any other intention that resonates with you.

   - Example: "With each movement, I cultivate gratitude for my body's strength and vitality."

 

Chakra Connection

Connect each pose with a specific chakra, the energy centers in the body, to deepen your practice and enhance energetic alignment.

   - Mountain Pose (Tadasana): Root Chakra (Muladhara) - Ground yourself, feeling rooted and stable like a mountain.

   - Forward Fold (Uttanasana): Sacral Chakra (Svadhisthana) - Embrace creativity and fluidity as you fold forward, releasing any tension.

   - Halfway Lift (Ardha Uttanasana): Crown Chakra (Sahasrara) - Connect with divine energy and universal consciousness as you ground through your palms and lift your hips.

   - Plank Pose (Kumbhakasana): Solar Plexus Chakra (Manipura) - Cultivate strength, resilience, confidence.

   - Low Plank (Chaturanga Dandasana):  Solar Plexus Chakra (Manipura) - Ignite your inner fire and confidence as you as you lower down with control and resist gravity.

   - Upward Facing Dog (Urdhva Mukha Svanasana): Throat Chakra (Vishuddha) - Express yourself with integrity and authenticity as you stretch your neck.

   - Downward Facing Dog (Adho Mukha Svanasana): Third Eye Chakra (Ajna) - Awaken intuition and inner wisdom as you lift your gaze upward.

  - Repeat: Flow through the sequence, syncing breath with movement and embodying the qualities associated with each chakra.

   

Closing Reflection

End your practice with a moment of gratitude and reflection, acknowledging the energy you've cultivated and carrying it with you off the mat into your day.

   - Example: "I am grateful for the balance and harmony I've cultivated within myself. May this energy guide me through my day with strength and compassion."

Back to blog