What’s the yoga equivalent of wrapping your hands around a steaming hot mug of hot chocolate or tea on a cold and windy winter’s day? Surya Namaskara – aka Sun Salutations or Salutes!

There might not be a lot of sun around to worship right now - but Sun Salutes are warming, enlivening and lots of fun too – ideal on these miserable and chilly days.

There are a 6 key poses, linked together in a graceful loop to form one cycle of the Surya Namaskara practice.The poses, in order of which they’re done, are:

1.      Tadasana - mountain pose

2.      Urdvha Hastasana – reaching the arms up beside the ears

3.      Uttanasana – standing forward bend

4.      Adho Mukha Svanasana – downward dog (jumping or stepping back from Uttanansa)

5.      Urdvha Mukha Svanasana – upward facing dog

6.      Chatarunga Dandasana – low plank

7.      Urdvha Mukha Svanasana – upward facing dog

8.      Adho Mukha Svanasana – downward dog

9.      Uttanasana – standing forward bend

10.  Urdvha Hastasana – reaching the arms up beside the ears

11.  Tadasana – mountain pose

The earliest record of the Sun Salutation sequence came from T. Krishnamacharya, known as the father of modern hatha yoga. He taught this particular sequence to his students which included BKS Iyengar, K. Pattabhi Joise, Indra Devi and others. Each of these students then took Surya Namaskara and made it their own, with this blog describing the particular method developed and taught by BKS Iyengar.

Traditionally, Surya Namaskara was performed at the start of every day with each cycle performed 12 times, while reciting the name of each of the 12 Sun Gods – like a prayer or mantra. In modern times, however, it’s become more commonly used as part of a class warm up.

Many flow yoga styles are inspired and based on this popular practice. Designed to warm up and wake up the body and mind, the continuous movement means it’s a bit like a cardio workout, and due to the repetitive nature, can have a powerful meditative and even calming effect.  

In the Preliminary Course guidebook (pictured above) which is given to Iyengar yoga teacher trainees, Geeta Iyengar says Surya Namaskara “gives mobility, alertness, speed, sharpness and freedom while developing will power and physical strength.”

“The fast movements and quick change in position ensure freedom of movement, creating agility and flexibility and improving blood circulation. The dull brain becomes active, and the brooding mind gets refreshed… a person begins to see with new perspective…” she continues.

So, if you are feeling particularly down and grey with this cooler weather or experiencing S.A.D (seasonal affective disorder) you might find it helpful to practice even just a few rounds of Sun Salutations as part of your morning or even midday practice, to help energise your body and lift your spirits!

You don’t have to speed through your Surya Namaskara’s either – you cand do them slowly and you’ll still reap the benefits. Take your time and use props such as bricks under the hands in down and upward dog. You can also modify poses –try replacing Urdvha Mukha Svanasana (upward dog) with Bujangasana (cobra pose) if you find it irritating your lower back.

Here’s an even simpler version from our friends at Yoga Vastu which includes just four poses: https://yogavastu.com/p/modified-surya-namaskar/

If you’d like to take your Sun Salutes to the next level, however, get your hands on the Intermediate Course guidebook which includes jumping straight into Chatarunga from Uttanasana and more detailed explanations, including correct breathing. You can also add standing poses such as Trikonasana (triangle pose) after the first Adho Mukha Svanasana (downward dog) – making sure you do the standing pose to both sides, before coming into the upward dog and continuing with the rest of the cycle as usual! The possibilities are truly endless if you want to get creative…

Remember to always practice under the guidance of an experienced and certified Iyengar yoga teacher, let your teacher know of any injuries or health conditions and speak to your doctor or physiotherapist before starting any new exercise programs.

Join us in class to stay warm this winter, and share your yoga questions, tips and photos with us. Email info@yogatogo.com.au or message and tag us on Facebook, Instagram or Twitter.