Surya Namaskara (Sun Salutation)
Posted by: cnyha on Sep 12, 2011 in news

Surya Namaskara, or Sun Salutation as it is known in English, is a sequence of yoga asanas that has origins in the worship of Surya, the Hindu solar deity. Many prefer to perform this series at sunrise, which is considered to be the most spiritually favorable time of day.

To perform this sequence you will link together twelve asanas in a dynamically performed series. These asanas are ordered so that they alternately stretch the spine backwards and forwards. A full round of Surya namaskara is considered to be two sets of the twelve poses with a change in the second set to moving the opposite leg first through the series.

Surya Namaskara like most yogasanas is best performed on an empty stomach so it’s best to have a gap of at least 2 hours after eating before beginning. Breathing is synchronized with the asanas as you can see referenced below. There are a total of 8 different postures in the sequence of 12 posture changes of Surya namaskara with some asanas being repeated twice in the same cycle. It is said that by performing Sun Salutation day by day your age, conscious, strength, essence of humanity and glow would never fade away.


  • Exhale – Pranamasana
  • Inhale – Hasta Uttanasana
  • Exhale – Hastapaadasana
  • Inhale – Aekpaadprasarnaasana
  • Exhale – Dandasana
  • Suspend breath – Ashtanga Namaskara
  • Inhale – Bhujangasana
  • Exhale – Adho Mukha Svanasana
  • Inhale – Ashwa Sanchalanasana
  • Exhale – Uttanasana
  • Inhale – Hasta Uttansana
  • Exhale – Pranamasana

Below is a video for you to watch if you would like to see an example of the series and practice on your own. Of course we would also love for you to join us for a yoga class at one of our CNY Healing Arts Centers and enjoy this series together.


3 Comments on "Surya Namaskara (Sun Salutation)"

  1. Nelson on Tue, 13th Sep 2011 5:24 am 

    I have been on this path for close to three months. I am happy to report that a new feeling of being alive and really enjoying my body is whot I experince on an almost constant basis.

    I use beautiful affirmations of my own instead of the ones prescribed by Hindu tradition, and they work wonderfully well. For example, one of my young colleagues (I turned 56 last July 26) approchoached me and stated – apparently out of the blue! – that he admired me for my youthful looks and spirit. He did that twice, on different days. This is a first!

    So, as you can tell, I am a reving fan of the Sun Salutations and am looking forward to deepening my experience of joy and well-being along this great path!


  2. admin on Tue, 13th Sep 2011 9:25 am 

    Thank you so much for sharing your story and passion for the Sun Salutation. I deeply enjoy this particular series myself.
    I wish you continued joy on your experience in life!

  3. Nelson on Wed, 14th Sep 2011 7:00 am 

    Thank you Christine. I could. I wish as many people as possible to enjoy a similar experience. I took up the 5 tibetans in July 2004 and recently added the salutations to them. I feel that doing both has provided me with quite a good low impact meditative workout every morning!


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