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Surya Namaskara (Therapy)

सूर्य नमस्कार / Sun Salutation

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

The term is derived from two Sanskrit roots surya meaning “sun” and namaskar meaning “greetings” or ‘salutations’”.

Benefits
  • Alleviating back pain
  • Improve heart health and stamina
  • Stimulates the digestive system
  • Strengthening the core
  • Eases menstrual cramps
Ailments Tackled
  • Release Stress and Anxiety
  • Boosts metabolism and supports weight management
  • Helps in managing asthma and other respiratory conditions
  • Reduces menstrual cramps and discomfort
  • Manages blood pressure levels
Steps to perform the Asana: Surya Namaskara (Therapy)
  • Stand on the Top of the Mat in Tadasana.
  • Stand with feet together, knees tight, chest forward, arms extended downwards.
  • Inhale join the palms into Namaskara position in front of the sternum.
  • Exhale, release the hands. Inhale and stretch the arms up into Urdhva Namaskäräsana.
  • Exhale and lower the arms and trunk down, keep the palms by the sides of the feet, open the fingers into Uttanasana.
  • Inhale, exhale by bending the knees jump back with both the feet into Adho Mukha Svanasana.
  • Keep your feet and heels down touching the floor.
  • Knee should be straight.
  • Exhale lower the chest towards the floor, keeping the pelvis, thighs and knees above the floor into Chaturanga Dandasana.
  • Inhale, lower the hips towards the floor, raise the chest up, look up to be in Urdhva Mukha Svanasana.
  • Inhale raise the chest straighten the arms and look up.
  • Exhale come back to Adho Mukha Svanasana.
  • Inhale, bend the knees, exhale and jump with the feet between the hands and straighten the legs, take the head towards the shins.
  • Inhale, raise the trunk and arms upwards into Urdhva Hastasana.
  • Exhale, fold the palms in front of the chest, inhale into Namaskäräsana.
  • Release the hands by the sides into Samasthiti.
Key Alignment Points
  • Hinge from the hips, not the waist
  • Keep spine long, avoid rounding the back
  • Engage core and legs
  • Elbows close to the body
  • Maintain core engagement throughout the sequence to support the spine and balance
  • Synchronize breath with movement. Inhale during upward movements and exhale during downward movements
Common Misalignments / (Mistakes)
  • Overarching the lower back, collapsing the chest
  • Rounding the back, locking the knees
  • Sagging hips, shoulders collapsing towards the floor
Contraindication / Cautions
  • Avoid in case of herniated discs, sciatica, or severe back pain
  • Avoid in case of any injury or surgery
  • Avoid during pregnancy
  • Avoid in case of vertigo and Carpal Tunnel Syndrome
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