Surya Namaskar

The Sun Salutation

Meaning and Significance

The Sanskrit term Surya means “Sun,” and Namaskar translates to “salutation.” In Yogic philosophy, the Sun represents Prana, the vital life force that sustains all living beings. Surya Namaskar, or Sun Salutation, is a dynamic sequence of twelve postures that harmonizes body, breath, and mind. It activates the Pingala Nadi—the solar energy channel—regulating energy flow and promoting balance at both physical and mental levels.

Benefits and Purpose

Surya Namaskar is a complete exercise that loosens, stretches, tones, and energizes the body. It strengthens muscles, massages internal organs, and enhances blood circulation. Regular practice leads to improved digestion, respiration, and mental clarity. It also promotes spiritual awareness, making it a holistic Yogic discipline that integrates Asana, Pranayama, Mantra, and Meditation.

The Twelve Positions of Surya Namaskar

1. Pranamasana (Prayer Pose):
   Stand upright with palms together at the chest, offering homage to the Sun. Awareness on the heart center.
2. Hastauttanasana (Raised Arms Pose):
   Raise both arms upward and arch backward. Awareness on the abdomen and chest expansion.
3. Padahastasana (Hand to Foot Pose):
   Bend forward, touching hands to the floor beside the feet. Awareness on the pelvic region.
4. Ashwasanchalanasana (Equestrian Pose):
   Stretch the right leg back, bend the left knee, and gaze upward. Awareness on the stretch from thigh to chest.
5. Parvatasana (Mountain Pose):
   Bring the left foot back beside the right, forming an inverted “V.” Awareness on hips and throat.
6. Ashtanga Namaskara (Salute with Eight Parts):
   Lower knees, chest, and chin to the floor. Awareness in the abdominal region.
7. Bhujangasana (Cobra Pose):
   Arch the back, lifting the chest upward. Awareness on relaxation of the spine.
8. Parvatasana (Mountain Pose):
   Repeat position 5, raising the hips and lowering the head.
9. Ashwasanchalanasana (Equestrian Pose):
   Bring the left foot forward between the hands, gaze upward. Awareness on stretch or eyebrow center.
10. Padahastasana (Hand to Foot Pose):
    Bring right foot forward beside the left. Awareness on the pelvic region.
11. Hastauttanasana (Raised Arms Pose):
    Raise arms and arch backward. Awareness on the abdomen and chest.
12. Pranamasana (Prayer Pose):
    Return to the starting posture. Awareness on the heart center.

To complete one full round, the sequence is repeated with alternating legs.

Time and Practice

The ideal time to perform Surya Namaskar is at sunrise, when the atmosphere is calm and pure. It may also be practiced at sunset to stimulate digestive energy. The stomach should be empty, and it is best practiced before other Asanas. After the sequence, resting in Shavasana helps restore heartbeat and breathing to normal.

Spiritual and Physical Harmony

Surya Namaskar is regarded as a complete Yogic practice, encompassing the six limbs (Shadang Yoga). It revitalizes every system of the body—reproductive, circulatory, respiratory, and digestive—and cultivates physical health, mental focus, and spiritual balance.

Commemorative Postage Stamp

To honor India’s ancient Yogic heritage, the Department of Posts has issued a commemorative postage stamp on Surya Namaskar. The stamp celebrates this timeless practice as a symbol of India’s spiritual wisdom, promoting harmony between body, mind, and nature.