Mani Raman is a Registered Yoga Alliance E-RYT 500 teacher with 20 years of teaching experience. Based in India, he is an influential teacher and has a rare quality to break down age, culture, ability and seemingly any barrier between people. Naturally, he brings himself and students together to highlight how we are all similar as opposed to how we are different and how the yoga journey can be joyful in our day-to-day practice. His experience travelling the world, training thousands of yoga teachers allows Mani to bridge the East and the West. He connects deeply with his students regardless of their age or background. He can be contacted at mani@yogavana.in
The traditional Surya Namaskaram, known as Sun Salutation, is practiced at the beginning of an asana session to warm up the body, and to acknowledge the inner sun and its profound role in regulating the body. According to yogic science, there are devas or divine impulses that rule the different parts of our human body. The 12 Sun Salutation movements are based on the 12 zodiac signs and can help us to be in sync with our physical and mental cycles. In ancient days, this exercise was a daily routine as a part of yogic spiritual practices, and was practiced in the early morning facing the sun to internalize the sun as part of our body system.
Though the Sun Salutation comes in many forms, the classical version described below involves linking twelve asanas. Every movement is accompanied with long, deep breaths, performed continuously without a break, without variations or pauses. Every round is made up of 12 different positions giving various vertebral movements to the spinal column. This 10-minute practice can be a very good workout for the cardiovascular system when practiced at a faster pace. On the other hand, it can be very relaxing and reflective when practiced at a slower pace. As a result, vitality, confidence, ingenuity, instinctive and mental abilities increase.
Although rarely taught, each posture has a specific mantra meant to be verbally or silently repeated along with it. Advanced yogis may focus on each asana’s corresponding chakra in addition to repeating the mantra. Practiced with awareness of the physical body and the chakras, the series turns from a moving meditation into a deep spiritual experience. Sun Salutation is the perfect embodiment of a yoga practice. It incorporates all of yoga’s core elements, weaving together asana, pranayama, mantra, and meditation to make a complete sadhana.
Each round is comprising 12 movements - once with the right leg leading and once with the left, and one should practice this sequence at least twelve rounds by repeating twelve names of the Lord Sun.
Techniques:
Start in Standing Pose (Tadasana)
Stand tall with the feet hip-distance wide, tailbone lengthening toward the earth. Let the arms relax next to the body. Bring awareness to the soles of the feet. Feel that gravity is anchoring the feet to the earth, pulling any tension in the body down and out the soles of the feet.
Step 1: Prayer Pose (Pranamasana)
Stand at the front edge of your mat. Keep your feet together, and make sure your weight is equally balanced on both the feet. Expand your chest and relax your shoulders.
Inhale. Lift both arms up from the sides, and as you Exhale, bring your palms together in front of the chest in prayer position.
To deepen your practice:
Activate your feet and stand as if they are tripods. Activate your legs and keep your spine erect.
Press the hands together, draw the shoulder blades down, broaden the collar bones, and lift up through the crown of the head. Bring awareness to the heart.
Concentration on: Anahata Chakra - Heart Center
Mantra: Om Mitraya Namaha (Salutations to the friend of all)
Step 2: Raised Arms Pose (Hasta Uttanasana)
Inhale. Lift your arms up and back, keeping the biceps close to the ears. The palms are either facing front or each other.
Arch back and push the hips forward. Bring awareness to the stretch in the abdominal organs.
To deepen your practice:
Sweep the arms out to the side and overhead. Press down through the feet, lift the heart, and look up between the hands as you draw the shoulder blades down. You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backward. If you have a weak back or pain, do not arch back rather stretch up straight to the sky. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
Concentration on: Vishuddhi Chakra - Throat Center
Mantra: Om Ravaye Namaha (Salutations to the shining one)
Step 3: Standing Forward Bend (Padahastasana)
Exhale. Bend forward from your waist, keeping the arms alongside the ears. As you exhale completely, bring the palms or fingers to touch the floor beside the feet, or as far as possible. The knees remain straight.
To deepen your practice:
If necessary, bend the knees as much as needed to place the palms down to the floor next to the feet. Fold forward from the hip joints. Lift the sit bones as you roll the thighs in and draw back the upper groin and outer hip. Now make a gentle effort to straighten the knees. Feel the stretch in the low back. It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence. This pose also known as Hastapadasana.
Concentration on: Swadhisthana Chakra - Pelvic Center
Mantra: Om Suryaya Namaha (Salutations to He who induces activity)
Step 4: Low Lunge/ Equestrian pose (Ashwa Sanchalanasana)
Inhale. Take a long step backwards with your right leg as far as possible. Lower your right knee to the floor and the toes stretch backward.
The left foot remains between the hands with the sole of the foot flat on the floor. Gently look up.
To deepen your practice:
Keep the left knee square over the left ankle as you lift the heart, moving the spine toward the front of the body and gaze forward. Draw the thighs away from each other. Lift through the crown of the head, broaden the collar bones, and draw the chin in slightly. Bring awareness to the stretch in the groin and thigh.
Concentration on: Ajna Chakra - Eyebrow Center
Mantra: Om Bhanave Namaha (Salutations to He who illuminates)
Step 5: Plank (Kumbhakasana)
Hold the breath and take your left leg back in line with the right and bring the whole body into a straight line. Gaze diagonally downward, keeping your head in line with your spine.
To deepen your practice:
Tuck the right toes under and step the left foot back, straightening the legs. (Alternately, be on your knees.) Keep the lower belly engaged and the pelvis in line with the chest. Keep your arms perpendicular to the floor. Feel the legs and torso form one diagonal line. This pose also known as Uttihita Chaturanga Dandasana or Phalakasana or Dandasana (Stick pose).
Concentration on: Vishuddhi Chakra - Throat Center
Mantra: Om Khagaya Namaha (Salutations to He who moves quickly in the sky)
Step 6: Salute with Eight Parts (Ashtanga Namaskaram)
Exhale. Gently lower your knees, chin and chest to the floor.
The toes are tucked under and hips are lifted from the floor. Concentrate on the whole body. Arms are bent with elbows tucked in and hands under the shoulders.
To deepen your practice:
Bend the elbows, and lower the chest to the floor between the hands. Keep the pelvis off the floor and draw the shoulder blades down. The hips will be lifted and the elbows tucked in toward the body. In this position, eight body parts touch the floor: feet, knees, hands, chest, and chin. Focus on the arch of the lower back.
Concentration on: Manipura Chakra - Navel Center
Mantra: Om Pushne Namaha (Salutations to the giver of strength)
Step 7: Cobra pose (Bhujangasana)
Inhale. Press your hips to the floor and slide your body forward and up, rising your chest up. Look upwards.
Your elbows should be bent keeping them close to the body and roll the shoulders down and back away from the ears. Keep the legs on the ground. Focus on relaxing the spine.
To deepen your practice:
As you inhale, press the hands into the floor, glide forward, and then make a gentle effort to lift the chest. Make a gentle effort to press the pelvis into the floor. Draw the shoulder blades down and lift from the back, drawing the legs down into the floor and out of the pelvis. Lengthen the back of the neck and draw the crown of the head and the toes away from each other. One can straighten the arms without locking the elbows after getting much flexibility.
Concentration on: Swadhisthana Chakra - Pelvic Center
Mantra: Om Hiranya Garbhaya Namaha (Salutations to the golden, cosmic Self)
Step 8: Parvatasana (Mountain Pose)
Exhale. Tuck the toes under and push the hips and the tailbone up to bring the body into an inverted ‘V’ pose. Align the head in between the arms. Bring awareness to the length of the spine and back of the legs.
To deepen your practice:
Exhale, lower the chest. Press through the shoulders up onto the hands and knees. Lift the sit bones to bring the pelvis up and back, and straighten the legs. Keep your heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch. The body’s weight is equally distributed between hands and feet.
Concentration on: Vishuddhi Chakra - Throat Center
Mantra: Om Marichaye Namaha (salutations to the Lord of dawn)
Step 9: Low Lunge (Ashwa Sanchalanasana) Equestrian pose
Inhale. Bring your right foot forward with a large step in between the two hands. Lower the left knee to the floor and the toes stretching backward.
The right foot remains between the hands and the sole of the foot is flat on the floor. Look up.
To deepen your practice:
Keep the right knee square over the right ankle as you lift the heart, moving the spine toward the front of the body and gaze forward. Draw the thighs away from each other. Lift through the crown of the head, broaden the collar bones, and draw the chin in slightly. Bring awareness to the stretch in the groin and thigh.
Place the right foot exactly between the two hands and the right shinbone perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
Concentration On: Ajna Chakra - Eyebrow Center
Mantra: Om Adityaya Namaha (salutations to the son of Aditi, the cosmic mother)
Step 10: Standing Forward Bend (Padahastasana)
Exhale. Bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
To deepen your practice:
The feet should be hip-distance wide. Gently straighten your knees and if you can, draw the forehead toward the knees. Feel the stretch in the low back. Keep on breathing. This pose also known as Hastapadasana.
Concentration on: Swadhisthana Chakra - Pelvic Center
Mantra: Om Savitre Namaha (Salutations to the Lord of Creation)
Step 11: Raised Arms Pose (Hasta Uttanasana)
Inhale. Reach the arms forward and up. Align the arms with the ears and lift the torso.
Reach the arms toward the sky, arch the back, and push the hips forward. Bring awareness to the stretch in the abdomen.
To deepen your practice:
Make sure that your biceps are beside your ears. Aim to stretch up more instead of stretching backwards. Alternatively, roll the spine up vertebra by vertebra. Raise the hands up and bend backward a little bit, pushing the hips slightly outward.
Concentration on: Vishuddhi Chakra - Throat Center
Mantra: Om Arkaya Namaha (Salutations to He who is fit to be praised)
Step 12: Prayer Pose (Pranamasana)
Exhale. Bring the hands in to prayer position in front of the chest and return to the starting position. Bring awareness to the heart.
To deepen your practice:
Press the palms together and the feet into the floor. Lengthen up through the crown of the head. Activate your legs and keep your spine erect. Relax in this position and observe the sensations in your body
Concentration on: Anahata Chakra - Heart Center
Mantra: Om Bhaskaraya Namaha (Salutations to He who leads to enlightenment)
This completes one half-round of the Sun Salutation. Release the arms by the sides and then repeat these 12 steps, stepping the left foot back and forward to complete a full round.
Ending the practice
To end this practice, lie down and relax your entire body in Savasana (Corpse pose) for two to three minutes. Your body needs sufficient time to adjust to the effects of the stretches of your Sun Salutations. Breathe and allow the heart rate to return to normal before moving on to other asanas.
Beginners can start with four to six slow rounds of Sun Salutations, adding one more each week. If they’re breathing heavily, they should pause in between each round and take several breaths. Intermediate students can practice up to 12 rounds of Sun Salutations at a moderate pace.
Precautions
Avoid practicing Surya Namaskaram if you have high blood pressure, coronary artery disease, hernia, intestinal tuberculosis, during the onset of menstruation or if you had a stroke.