Sun Salutations

In many yoga traditions, the sun salutation is considered the most complete exercise you can do for your cardiovascular health and also to increase flexibility. Also called, Surya namaskara, this is a series of ten yoga asanas with coordinated breathing.  Mantras are also used at the beginning of each round in many traditions to give an added benefit of calming the mind and sending positive vibrations throughout the body. The mantras used from one tradition in India are listed below.  These should be said loudly with the hands in Namaste position, thumbs into the sternum in order to feel the vibrations created by the voice:

Om Rham Mitraya Namaha (Rham is the Beeja Mantra)

Om Rhim Ravaye Namaha (. . .to the shining one)

Om Rhum Suryaya Namaha (. . .to the one who induces activity)

Om Rhaim Bhanave Namaha (. . .to one who illumines)

Om Rhoum Khagaya Nahama (. . .to the one who moves quickly in the sky)

Om Rhah Pushne Namaha (. . .to the imparter of strength)

Om Rham Hiranyagarbhaya Namaha (. . .to the golden cosmic self)

Om Rhim Marichye Namaha (. . .to the Lord of the Dawn)

Om Rhum Adityaya Namaha (. . .to the son of Aditi, the cosmic mother)

Om Rhaim Savitre Namaha (. . .to the Lord of Creations)

Om Rhoum Arkaya Namaha (. . .to the one who is fit to be praised)

Om Rhah Bhaskaraya Namaha (. . .to the one who leads to enlightenment)

Om Shri Savitre Suryanarayanaya Namaha

Before the last Sun Salution, this is spoken:

Om Rham Rhim Rhum Rhaim Rhoum Rhah, Mitra Ravi, Suryva Bhanu, Kaga Pushan, Hiranyagarbha, Marichi Aditya, Savitru Arka, Bhaskarebhyo, Namo Namaha.

The asanas of the sun salutation are often slightly different from one tradition to another, but aim to bend the spine both backwards and forwards and to warm up the muscles before stretching them in asana.  The poses in Sun Salutations are usually are as follows:

1.              Inhale in standing position.  The feet are together and the hands are in Namaste Position with the thumbs into the sternum.  All mantras are said from this position before continuing to the next pose.

2.              Exhale into forward bend.  The palms should touch the floor with the thumbs lining up just to the outside of the smallest toe. Do not bend the knees.  Allow gravity to take the head forward and focus on releasing tension fro the neck, shoulders and hamstrings.

3.              Inhale, taking the left leg back as far as possible placing the left toes curled under onto the floor.  Press the waist and shoulders down while bringing the gaze up.  The right foot and hands should stay as they were in the forward bend position (no.2). The right leg is folded under the body.

4.              Hold the breath and take the right foot back to meet the left, curling the toes under and bringing the feet together into plank position.  The torso should be straight.  The body should be aligned and the gaze should be slightly forward past the hands as if preparing to do a push-up.

5.              Exhale into Ashtanga position which means eight points on the floor.  Bend both arms in the elbows and touch the forehead to the ground without allowing the nose to touch the floor.  The forehead, chest, palms, knees and toes are the only parts of the body touching the floor.  The buttocks should be slightly raised so that there is a nice arch in the lower back.

6.              Inhale into cobra position.  Straighten the elbows.  Stretch the shoulders upward, and press the waist down toward your yoga mat.  The arms should now be straight.  The knees and toes should be on the floor with the feet together.  The gaze should be toward the ceiling stretching the muscles of the neck.

7.              Holding the breath, assume the downward dog position.  Bend the neck forward and tuck the chin into the chest.  Push the body back so that the heels are touching the floor and the buttocks are facing the ceiling as much as possible.  The palms stay flat on the floor. Aim to push the head through the shoulders in order to further open and stretch the shoulder blades.

8.              Hold the breath and assume position number three again by taking the left leg forward and placing it between the knees.  You should feel a nice stretch in the right side of the body through the hip flexors and waist.

9.              Exhale and bring the back leg forward into forward bend.  Hang here and allow gravity to loosen the shoulders and neck.  If you cannot straighten the legs completely, just work on breathing into the hamstrings and focus on releasing tension there.

10.           Inhale, and return to the original standing position with hands in Namaste.  Begin reciting the next mantra and follow steps one through ten again.

The number of Surya namaskara you practice depends on your cardiovascular health.  The mantras and added breathing aim to increase the heart rate.  A full round of Surya namaskara is considered to be two sets of the ten poses with a change in the second set of moving the opposite leg first through the series (position three and seven). In some traditions 108 sun Salutations are completed every day before regular asana practice even begins.  Pace yourself.  Start with a dozen and then add a few on to your practice each day.  Surya, the Hindu deity of the sun to whom these poses are offered, will not be disappointed if you start slowly. 

(c) 2009, 2010 Christina Sarich