Hatha Surya Namaskar (Sun Salutation) is a yoga practice that is traditionally included in the Hatha yoga tradition. The Hatha Pradipika is an ancient Sanskrit text that describes the practices and principles of Hatha yoga, including Hatha Surya Namaskar where it is described as a practice that purifies the body, mind, and prana (life force energy). It is said to balance the solar and lunar energies in the body and awaken the chakras, or energy centers.
The Hatha Pradipika also emphasizes the importance of practicing Hatha Surya Namaskar with awareness, focusing on the breath and the internal sensations of the body. It recommends starting with a small number of rounds and gradually increasing the practice over time.
In modern times, Hatha Surya Namaskar is often included in yoga classes as a warm-up or as a full practice on its own. It is considered a gentle, yet invigorating practice that can benefit the body and mind in numerous ways.
In the 20th century, the practice of Sun Salutation was popularized in the West by Indian yoga masters such as T. Krishnamacharya and B.K.S. Iyengar, who were instrumental in bringing yoga to a global audience. Hatha Surya Namaskar, specifically, is a variation of the traditional Sun Salutation sequence that is commonly taught in Hatha yoga classes.
How is Hatha Surya Namaskar traditionally performed?
One set is when you perform one round of sun salutation on both the left and right side of the body. The number of rounds in Hatha Surya Namaskar can vary depending on the tradition and the individual practitioner. Traditionally, Hatha Surya Namaskar is performed in sets of 12 rounds, although some practitioners may do fewer or more rounds depending on their personal preference and level of practice.
In Hatha you are always starting on the left side of the body, in contrary to Ashtanga Sun Salutation.
In Hatha Sun Salutation you are synchronizing your breath with each asana. In other words, every asana is either performed on an inhale, exhale or breath retention.
Traditionally, you are facing the sun while performing the sun salutation. The optimal time to perform sun salutations are during the sunrise, at about 3-5 a.m. depending on season and where you are located in the world. Hatha Surya Namaskar can be performed at any time of the day, but traditionally it is practiced during the early morning hours at sunrise as a way to greet the sun and start the day with energy and focus. It is also a common practice to begin a yoga class or personal yoga practice with a few rounds of Surya Namaskar to warm up the body and prepare for other asanas.
Benefits
Increases blood circulation and oxygen supply to the body
Enhances flexibility, strength, and stamina
Improves digestion and metabolism
Relieves stress, anxiety, and depression
Helps to balance hormones and regulate menstrual cycles
Promotes mental clarity and concentration
Stimulates the chakras and balances the doshas
Enhances overall health and well-being
Contraindications
Injuries or pain in the wrists, shoulders, neck, or back
High blood pressure or heart problems
Pregnancy or menstruation (in certain variations)
Recent surgeries or medical conditions
Inability to perform the movements due to physical limitations or disabilities
It is important to remember to perform Hatha Surya Namaskar on an empty stomach. Start your Sun salutations with a joint warm up.
How To Perform Hatha Surya Namaskar (Sun Salutation)?
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Tadasana (Mountain pose)
Start in mountain pose, feet together. Root your energies through the floor with a nice spread toes.
Activate all mulas, starting from your lower body, moving up.
Stand erect on the top of your mat and open your chest.
Keep your hands alongside your body, facing your thighs. Spread your fingers.
Dristi: Forward
(1) Ekam
Pranamasana (Prayer Pose)
Chant: Om Mitraya Namah
Stand in the direction facing the sun.
Exhale, bring your palms pressing lightly toward your heart (Anahata chakra) in Pranam mudra (Namasté)
Feet are together. Root your energies through the floor with a nice spread toes. Activate all mulas.
Keep your shoulders rolled back and support your elbows against your ribcage. Elongate your spine.
Stand erect on the top of your mat and open your chest with all mulas active.
Dristi: Gazing forward.
(2) Dvi
Hasta Uttanasana (Raised Arms Pose)
Chant: Om Raveye Namah
On an inhale, lift your arms up over your head sideways and make your palm touch.
Keep an active core, elongate your spine and start bending backwards from your upper back while expanding your chest outwards.
By activating the abdominal muscles while expanding the chest you will be able to flex your lower back more deeply.
Dristi: Thumbs
(3) Trini
Padahastasana (Standing Forward Fold)
Chant: Om Suryaya Namah
Exhale, relax your spine and let your bodyweight hang forward over your legs.
Place your hands on the floor, feet or legs, and let your arms hang beside your ears.
Dristi: Nose
(4) Catuari
Ashwa Sanchalanasana (Equestrian Pose)
Chant: Om Bhaanve Namah
Inhale, take your left leg back into a lunge.
Start lifting your arms and keep them parallel with your ear while attaining any mudra or simply palms together.
Keep your chest open and spine long, while bending your upper body backwards.
Dristi: Forehead
(5) Pacha
Phalakasana (Plank Pose)
Chant: Om Bhaanve Namah
Exhale or retain your breath.
Keep all mulas activated, core activated, lifting and elongating your body.
You neck should be aligned in a line with the body.
Dristi: Down
(6) Sat
Ashtanga Namaskar
Chant: Om Pooshney Namah
Exhale or retain your breath.
Start curling your toes backwards, while placing your knees, chest and chin on the mat.
Dristi: Forward
(7) Sapta
Bhujangasana or Sarpasana (Cobra Pose)
Chant: Om Hiranayagarbhay Namah
Inhale, keep both feet together, roll your toes flat.
Activate your core and start lifting your knees from the mat while pushing into the arms.
Bend the spine backwards to where you are comfortable.
Dristi: Up
(8) Astau
Parvatasana or option Santolanasana
Chant: Om Marichaye Namah
Exhale, while keeping your feet together, push into your hands, pull your hips toward the sky and align your head with your arms.
Dristi: Third eye
(9) Nava
Ashwa Sanchalanasana
Chant: Om Adityaya Namah
Inhale, step your right leg forward, into a lunge.
Start lifting your arms and keep them parallel with your ear while attaining any mudra or simply palms together.
Keep your chest open and spine long, while bending your upper body backwards.
Dristi: Hands
(10) Dasa
Padahastasana (Standing Forward Fold)
Chant: Om Savitre Namah
Exhale, relax your spine and let your bodyweight hang forward over your legs.
Place your hands on the floor, feet or legs, and let your arms hang beside your ears.
Dristi: Nose
(11) Ekadasa
Hasta Uttanasana (Raised Arms Pose)
Chant: Om Arkaya Namah
Inhale, lift your arms up over your head sideways and make your palm touch.
Keep an active core, elongate your spine and start bending backwards from your upper back if possible.
By activating the abdominal muscles while expanding the chest you will be able to flex your lower back more deeply.
Dristi: Thumbs
(12) Dyadasa
Pranamasana (Prayer Pose)
Chant: Om Bhaskaraya Namah
Exhale, bring your palms pressing lightly toward your chest in pranam mudra (Namasté)
Feet still together. Root your energies through the floor with a nice spread toes. Activate all mulas.
Keep your shoulders rolled back and support your elbows against your ribcage. Elongate your spine.
Stand erect on the top of your mat and open your chest with all mulas active.
Dristi: Third eye
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