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Surya Namaskar sequence
(Vashistha Yoga; fair use, educational)

Surya Namaskar sequence
(Vashistha Yoga; fair use, educational)


The health benefits of Surya Namaskar (Anita Bokepalli screenshot; fair use, educational)


Tiny version of the next image = A graphic showing a man in 11 different poses. He is doing the Surya Namaskara sequence. The poses are on the edge of a sun. The same man in lotus position with prayerful hands is also in the centre of the sun. Salute

Surya Namaskar is a solar culture exercise taken from Hatha Yoga.
Surya Namaskar translates as ‘Salute to the Sun’ or ‘Sun Salutation’ or ‘Sun Greeting’.
This sequence of poses is done in the morning to greet the sun and celebrate a new day.
Even if you cannot see the sun, face the direction of the sun.
The movements are:-
  1. Stand upright in a prayerful pose. Think of the body being charged with solar energy. Breathe freely. Exhale.
  2. Arms raised, breathing in.
  3. Bend forward, breathing out.
  4. Right leg back, breathing in.
  5. On hands and toes only, holding the breath.
  6. Prone on the floor, breathing out.
  7. Cobra posture (i.e. raise torso up like a cobra), breathing in.
  8. Downward-facing Dog or Inverted V (push back into this), breathing out.
  9. Right leg forward, breathing in.
  10. Return to position three, breathing out.
  11. Arms raised, breathing in.
  12. Arms by side, breathing out.
A graphic showing a man in 11 different poses. He is doing the Surya Namaskara sequence. The poses are on the edge of a sun. The same man in lotus position with prayerful hands is also in the centre of the sun.
Surya Namaskar sequence (Vashistha Yoga)

Start with two cycles, one using the right leg for steps 4 and 9, one using the left leg.
You can then keep adding two till you get to 12. Or even 108 - a sacred number in Hinduism, Buddhism and Yoga, signifying spiritual completion - on equinoxes or solstices, or as a challenge.
You can also experiment with variations, which you can find online.
You can also incorporate mantras.
I do four daily, the last two cycles being variants.

Graphic of the health benefits of Surya Namaskar. Helps: insomnia, posture, muscle tone, internal organs function, flexibility, mental focus, blood circulation, burns excess fat.
The health benefits of Surya Namaskar (Anita Bokepalli screenshot)

Resources
Also see:-

Solar Culture & Sun articles

Solar Culture Exercises

Solar Culture Exercises Index

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Page last updated: 27 April 2022.