CHENNAI: Suryanamaskar— Sun Salutation is one of the most popularly known and practiced yogic sequences. To me it is the perfect combination of Yoga and Pranayama as it combines yogasans and breathing in sequence according to the body’s extension (stretch) or contraction in the pose. This linear array of dynamic postures is an ode to the sun and looks beautiful as a performance! The multi-dimensional movements mimic the sun’s rays and bring energy to the practitioner. There is no other sequence quite like it in terms of a flow that also engages antagonist muscles.
Suryanamaskar is done in pairs with right leg or left leg leading. One pair completes one round. People do 6, 12, 24 or more rounds. It’s not important how many rounds are done what is more important is breathing, perfection, range of motion and alignment. No Yoga practice is complete without it and often an entire yoga session can revolve around it. I advise a 10-minute warm up/walk before this practice for the postures to flow smooth. We are looking at the classical Suryanamaskar with 12 steps with breath awareness.
Steps:
Stand in Tadasan (mountain pose) in Namaskar mudra. Breathe normal. Next inhale and raise your arms over your head and bend backwards in Utthita Hasta Utthanasan — extended stretch, look upwards. Feel a stretch in your anterior body, contraction in the posterior.
Exhale and fold at the hip taking your face towards the knees, crown of head parallel to the floor and hands on either side of feet in Padhastasan-hands to feet position. Keep your knees straight, kneecaps lifted, abdomen in, posterior body stretching and look at your knees.
Next look forward, inhale, lengthen your spine forward and take right leg back as far as possible with right toes on the floor. This is AshwaSanchalanasan — Equestrian pose. Look upwards. Right knee can be on or off the floor. Thigh and hip flexor stretch. (Advanced practitioners jump back with both legs to the next position.)
Take left foot back bringing both feet parallel to each other and lift the mid section off the floor in AdhoMukhoSvanasan — downward faced dog or inverted ‘V’. Exhale here. Heels should push towards the floor and crown of the head should drop down. Move the face towards the knees. Look towards your nose/belly button and push tailbone upwards. Pull up your pelvic floor muscles and the belly button to spine. Calf, thigh, sides and back are stretched. Rejuvenate here.
Next inhale and lower the hips down in Dandasan — the plank position. Exhale. Keep the core engaged and the buttocks tight, pelvis lifted and hands directly below the shoulders. Look down between your hands.
Next drop the knees down and bring the chin forward between or beyond the hands and hold the pose without breathing for two counts. Pelvis should be off the floor and knees bent. Eyes forward in Sakshatpranam — eight body parts touching the floor. Lower back and lumbar spine stretch.
Now inhale and slide the upper body forward and lift the head, shoulders and chest towards the ceiling/sky. Feet are together, tops of your feet on the floor, pelvis on the mat, chest straining forward, neck arched.Look upwards with elbows slightly bent and beside the ribs, palms flat on the floor in Bhujangasan — Cobra pose. Upper back and cervical spine stretch.
(From here position 4, 3, 2 and 1 are repeated in reverse order as described below).
Next curl toes and moving the face to the knees lift the mid section off the floor in AdhoMukhoSvanasan,repeat position 4-downward faced dog or inverted ‘V’. Exhale here. Heels should push towards the floor and crown of the head should drop down. Move the face towards the knees. Look towards your nose/belly button and push tailbone upwards. Pull up your pelvic floor muscles and the belly button to spine. Calf, thigh, sides and back are stretched. Rejuvenate here.
Now inhale and look forward and bring the right foot forward between the hands, left leg is behind you and left knee can be on/off the floor (AshwaSanchalanasan repeat of position 3).
Exhale and bring the left foot forward to the right foot. Face to the knees in the forward fold Padhastasan or hands to feet position (repeat of position 2).
Inhale and come up to standing with knees slightly bent for the safety of your knees and back. Extend hands above the head in a clean curve and stretch back in Utthita Hasta Utthanasan (repeat of position 1). Gaze upwards.
Lower the arms by your sides and come back to Samasthiti. Look forward.
Repeat the sequence with the left leg leading. This would complete a pair/round. Repeat more times as per your fitness levels.
Benefits:
Suryanamaskar benefits the entire body and all the systems. It increases one’s vital energy and because it combines a large number of muscle groups it warms up the body and elevates one’s heart rate and metabolic rate if sustained for more than 20 minutes in isolation or in sequence with other yogasans.
Contraindications: Do not practice Suryanamaskar if you have a heart ailment, high blood pressure or hernia. Those with back pain should exercise caution and avoid after the 3rd month of pregnancy.
(The writer is a yoga and fitness trainer at Sri Aurobindo Society, Bengaluru)