Surya Namaskar | Sun Salutation

17 Jul 2024

History and Development of Surya Namaskar (Sun Salutation)

Ancient Roots

The practice of Surya Namaskar has ancient origins, rooted deeply in the Vedic period. Surya Namaskar, meaning “Salutations to the Sun,” is a sequence of poses that honors and harnesses the energy of the sun, which has been revered in various cultures throughout history.

1. Vedic Period (1500 – 500 BCE)
   • During the Vedic period, the sun (Surya) was worshipped as a powerful deity, symbolizing health, vitality, and prosperity. The Rig Veda, one of the oldest known texts, contains numerous hymns dedicated to Surya, extolling its virtues and seeking its blessings.
   • Physical prostrations and rituals performed at dawn to greet the rising sun are considered precursors to the modern Surya Namaskar. These rituals included mantras and gestures aimed at venerating the sun.
2. Post-Vedic and Classical Period (500 BCE – 500 CE)
   • In the post-Vedic period, the practice of Yoga evolved and became more systematized. Texts like the Upanishads and the Mahabharata elaborated on various forms of yoga and meditation.
   • The classical period saw the compilation of the Yoga Sutras by Patanjali, though Surya Namaskar as a sequence of asanas is not explicitly mentioned. However, the principles of breath control (pranayama) and physical postures (asanas) laid the groundwork for later practices.
3. Medieval Period (500 CE – 1500 CE)
   • The Hatha Yoga tradition, which emerged around the 9th to 12th centuries, significantly influenced the development of physical postures. Texts such as the Hatha Yoga Pradipika and the Gheranda Samhita detailed various asanas and sequences, emphasizing the union of breath, body, and mind.
   • During this period, practices that resemble the modern Surya Namaskar started to take shape, incorporating a series of asanas linked with breath work and mantras.

Modern Development

The transition from traditional prostration and sun worship practices to the modern sequence of Surya Namaskar occurred relatively recently, primarily during the 19th and 20th centuries.

1. Early 20th Century
   • The formalization of Surya Namaskar as a sequence of asanas is often attributed to Raja Bhawanrao Pant Pratinidhi of Aundh (1868-1951), who popularized it as a daily fitness routine in the early 20th century. He published a book in the 1920s that outlined the benefits and steps of Surya Namaskar, emphasizing its health and fitness aspects.
   • Swami Sivananda (1887-1963), a prominent yoga teacher, further propagated Surya Namaskar. He incorporated it into his teachings, emphasizing its holistic benefits for physical, mental, and spiritual well-being. His disciples, including Swami Vishnudevananda and Swami Satyananda, continued to teach and spread the practice worldwide.
2. Mid to Late 20th Century
   • The rise of modern yoga schools, such as the Ashtanga Vinyasa Yoga system developed by Pattabhi Jois, incorporated Surya Namaskar as a fundamental component of their practice. In Ashtanga Vinyasa, Surya Namaskar A and B form the warm-up sequences that prepare the body for more advanced postures.
   • Iyengar Yoga, founded by B.K.S. Iyengar, also included Surya Namaskar as a vital part of its practice, focusing on precise alignment and the therapeutic benefits of each posture.
3. Contemporary Practice
   • Today, Surya Namaskar is an integral part of various yoga traditions and styles worldwide, including Hatha, Vinyasa, and Power Yoga. It is often used as a warm-up sequence, a standalone practice, or a meditation in motion.
   • The International Day of Yoga, established by the United Nations in 2014 and celebrated annually on June 21, often features mass performances of Surya Namaskar, highlighting its global significance and unifying appeal.

Benefits and Spiritual Significance

Surya Namaskar is not only a physical exercise but also a spiritual practice. It combines asanas (postures), pranayama (breath control), and meditation. The sequence of poses promotes flexibility, strength, and balance while enhancing cardiovascular health. Spiritually, it is considered a way to honor the sun, cultivate gratitude, and connect with a higher source of energy.

Physical Benefits:

1. Improves flexibility and balance: Surya Namaskar helps increase flexibility in the shoulders, chest, hips, and spine, and improves balance and coordination.
2. Strengthens arms, shoulders, and core: The sequence strengthens the arms, shoulders, and core muscles, improving overall physical strength and endurance.
3. Improves cardiovascular health: Surya Namaskar stimulates blood flow and improves cardiovascular health, reducing the risk of heart disease.
4. Stimulates digestion and relieves constipation: The sequence stimulates digestion, relieves constipation, and improves overall gastrointestinal health.
5. Improves immune function: Surya Namaskar stimulates the lymphatic system, improving immune function and overall health.

Mental and Emotional Benefits:

1. Reduces stress and anxiety: The sequence reduces stress and anxiety by promoting relaxation and calming the mind.
2. Boosts energy and vitality: Surya Namaskar increases energy levels, reducing fatigue and improving overall vitality.
3. Improves mood and reduces symptoms of depression: The sequence improves mood, reduces symptoms of depression, and promotes emotional well-being.
4. Improves cognitive function and concentration: Surya Namaskar improves cognitive function, concentration, and memory.
5. Enhances self-awareness and spiritual growth: The sequence promotes self-awareness, spiritual growth, and a deeper connection to oneself and the universe.

Spiritual Benefits:

1. Connects with the sun’s energy: Surya Namaskar honors the sun and its life-giving energy, promoting a sense of connection and gratitude.
2. Balances the doshas: The sequence balances the doshas (Vata, Pitta, and Kapha), promoting overall health and well-being.
3. Prepares for meditation: Surya Namaskar prepares the body and mind for meditation, promoting a deeper state of relaxation and inner peace.

Traditional Surya Namaskara (Sivananda Yoga)

1. Pranamasana (Prayer Pose): Stand at the front of your mat with feet together, palms together in front of the chest.
2. Hasta Uttanasana (Raised Arms Pose): Inhale and raise your arms overhead, arching the back slightly.
3. Padahastasana (Hand to Foot Pose): Exhale and bend forward to touch your toes or the floor with your hands.
4. Ashwa Sanchalanasana (Equestrian Pose): Inhale, step the right leg back, and look up, keeping the left foot between the hands.
5. Dandasana (Stick Pose): Exhale, step the left leg back to plank position, keeping the body straight.
6. Ashtanga Namaskara (Salute with Eight Parts or Points): Exhale, lower the knees, chest, and chin to the floor.
7. Bhujangasana (Cobra Pose): Inhale, slide forward and raise the chest into cobra pose.
8. Parvatasana (Mountain Pose): Exhale, lift the hips up and back into downward dog position.
9. Ashwa Sanchalanasana (Equestrian Pose): Inhale, step the right foot forward between the hands and look up.
10. Padahastasana (Hand to Foot Pose): Exhale, bring the left foot forward and bend down to touch the toes.
11. Hasta Uttanasana (Raised Arms Pose): Inhale, rise up, and arch back.
12. Pranamasana (Prayer Pose): Exhale, return to the prayer position.

Position I: Pranamasana (prayer pose)
Keep the eyes closed.
Remain standing upright with the feet together.
Slowly bend the elbows and place the palms together in
front of the chest in namaskara mudra, mentally offering
homage to the sun, the source of all life.
Relax the whole body.
Breathing: Breathe normally.
Awareness: Physical – on the chest area.
Spiritual – on anahata chakra.
Benefits: This pose establishes a state of concentration and
calmness in preparation for the practice to be performed.
Mantra: Om Mitraya Namaha, salutations to the friend of all.