Surya Namaskar : The Sun Salutation

Surya Namaskar, is central

to many systems of Hatha Yoga. A flowing sequence of

postures linked by the breath, it is an elaborate form of

calisthenics that can tone and strengthen the body and

warm it up in preparation for other poses. Some systems

of yoga, such as the various Vinyasa forms, place great

emphasis on the sun salute, either in whole or in part, to

link diff erent categories of pose to each other, whereas

in other systems, such as the Iyengar

method, it is used only occasionally,

either to stir up the energy of a fl agging

class or as a preparation for poses that

require upper body strength, such as

inversions.

It is extremely easy to get carried away with the

sun salutation. Moving quickly from pose to pose often

means sacrifi cing attention to detail. Sometimes the idea

is presented that as long as you are present and breathing

properly, you cannot injure yourself. I would dispute this

notion strongly. The major diffi culty with the repetitious

nature of the sequence is a dulling of awareness and a

falling into habit. Better to move slowly and deliberately

as you make the complicated transitions from pose to

pose, staying mindful and engaged with your body at

all times. Be especially careful at the beginning of the

practice, when the body is not fully warmed up and the

mind not quite awakened to the body’s needs. Step

forward and back whenever necessary, especially if the

shoulders or back become challenged.

Apply the knowledge of your own

body you have acquired in class learning

other poses to the sequence.

If the back is tight or sore, or

the hamstrings are tight, do Tadasana

(Mountain Pose) and Uttanasana

(Intense Stretch Pose) with the feet hip

width apart. Go forward from on to the

other with the hands on the hips and

bend the legs slightly.

If there is any problem with the

shoulders, avoid Chaturanga Dandasana (Four Limbed

Staff Pose) completely and substitute Plank Pose. If

the wrists or back are tight, Plank Pose might work as a

substitute for Urdhva Mukha Shvanasana (Upward Facing

Dog Pose) as well.

If in doubt, never feel you have to begin with

the Sun Salutation. Perhaps beginning with a softer, or

even restorative, pose would be more appropriate.

That said, Surya Namaskar is a fun and energizing

sequence worth practicing whenever a burst of energy is needed.

Please note that not all exercises presented here are suitable for everyone, and this or any exercise program may result in injury. Please be sure to consult with

your physician before beginning this, or any, exercise program. While the author and publisher have made every eff ort to ensure that the exercises herein are

accurate and safe, they are not responsible for adverse eff ects or consequences sustained by any person using this information.