View source for Sun Salutation

{{short description|Series of yoga positions performed in a particular order}}
{{Use dmy dates|date=March 2020}}
{{Use British English|date=March 2025}}
[[File:Yoga Teacher Training in India (cropped).jpg|thumb|upright=2.5|The stages of one form of Surya Namaskar, Salute to the Sun, demonstrated by a class of [[yoga teacher training|yoga teachers in training]] in Goa, India ]]
'''Sun Salutation''', also called '''Surya Namaskar''' or '''Salute to the Sun'''<ref>{{cite web |title=Surya Namaskara Salute to the Sun |url=https://www.yogaindailylife.org/system/en/level-3/surya-namaskara |website=Yoga in Daily Life |access-date=26 September 2022}}</ref> ({{Langx|sa|सूर्यनमस्कार}}, {{IAST3|Sūryanamaskāra}}),<ref name="Sun Salutation">{{cite book |last=Singh |first=Kritika |title=Sun Salutation: Full step by step explanation |url=https://www.suryanamaskar.org/ |publisher=Surya Namaskar Organization |access-date=31 January 2024 |archive-date=21 December 2021 |archive-url=https://web.archive.org/web/20211221054827/https://www.suryanamaskar.org/ |url-status=usurped }}</ref> is a practice in [[yoga as exercise]] incorporating a flow sequence of some twelve linked [[asana]]s.<ref name="Mitchell 2003">{{cite book |last=Mitchell |first=Carol |title=Yoga on the Ball |url=https://books.google.com/books?id=b8Xgqsbp_6oC&pg=PA48 |year=2003 |publisher=Inner Traditions |isbn=978-0-89281-999-7 |page=48}}</ref><ref name=macmullen68>{{cite journal |last=MacMullen |first=Jane |title=Ashtanga Yoga |url=https://books.google.com/books?id=cfUDAAAAMBAJ&pg=PA68 |volume=September/October |year=1988 |journal=[[Yoga Journal]] |pages=68–70}}</ref> The asana sequence was first recorded as yoga in the early 20th century, though similar exercises were in use in India before that, for example [[Indian wrestling|among wrestlers]]. The basic sequence involves moving from a standing position into [[Downward dog|Downward]] and [[Upward Dog]] poses and then back to the standing position, but many variations are possible. The set of 12 asanas is dedicated to the [[Hinduism|Hindu]] solar deity, [[Surya]]. In some Indian traditions, the positions are each associated with a different [[mantra]], and with seed sounds or [[bīja]].

The precise origins of the Sun Salutation are uncertain, but the sequence was made popular in the early 20th century by [[Bhawanrao Shriniwasrao Pant Pratinidhi]], the Rajah of [[Aundh State|Aundh]], and adopted into yoga by [[Krishnamacharya]] in the [[Mysore Palace]], where the Sun Salutation classes, not then considered to be yoga, were held next door to his yogasala. Pioneering yoga teachers taught by Krishnamacharya, including [[Pattabhi Jois]] and [[B. K. S. Iyengar]], taught [[Vinyāsa|transitions between asanas]] derived from the Sun Salutation to their pupils worldwide.

==Etymology and origins==

[[File:Pant_Pratinidhi_1928_Surya_Namaskar_Sequence.jpg|thumb|left|upright=1.75|[[Bhawanrao Shriniwasrao Pant Pratinidhi]] provided this double-page guide to the Sun Salutation at the back of his 1928 book ''The Ten-Point Way to Health: Surya Namaskars'' as well as in the body of the text, stating that it could be removed for use without damaging the text of the book.<ref name=PP/>{{sfn|Singleton|2010|pp=180–181, 205–206}}]]

The name Surya Namaskar is from the [[Sanskrit]] सूर्य ''Sūrya'', "Sun" and नमस्कार ''Namaskāra'', "Greeting" or "Salute".{{sfn|Mehta|Mehta|Mehta|1990|pp=146–147}} [[Surya]] is the [[Hinduism|Hindu]] god of the sun.<ref name="Dalal 2010">{{cite book |author=Dalal, Roshen |title=Hinduism: An Alphabetical Guide |url=https://books.google.com/books?id=DH0vmD8ghdMC&pg=PA343 |year=2010 |publisher=Penguin Books India |isbn=978-0-14-341421-6 |page=343}}</ref> This identifies the Sun as the [[soul]] and source of all life.<ref>{{cite book |last=Suman |first=Krishan Kumar |title=Yoga for Health and Relaxation |url=https://books.google.com/books?id=ijWWEl5ktccC&pg=PA83 |year=2006 |publisher=Lotus |isbn=978-81-8382-049-3 |pages=83–84}}</ref> Chandra Namaskara is similarly from Sanskrit चन्द्र ''Chandra'', "Moon".<ref name="Sinha1996">{{cite book |last=Sinha |first=S. C. |title=Dictionary of Philosophy|url=https://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18 |date=1 June 1996 |publisher=Anmol Publications |isbn=978-81-7041-293-9 |page=18}}</ref>

The origins of the Sun Salutation are vague; Indian tradition connects the 17th century saint [[Samarth Ramdas]] with Surya Namaskara exercises, without defining what movements were involved.<ref>{{cite book|title=Hindu Vishva |year=1980 |volume=15 |page=27 |url=https://books.google.com/books?id=fR41AAAAIAAJ |quote=Sri [[Samarth Ramdas|Samarath Ramdas]] Swami took Surya Namaskar exercises with the [[Mantra]]s as part of his [[Sadhana]].}}</ref> In the 1920s, [[Bhawanrao Shriniwasrao Pant Pratinidhi]], the Rajah of [[Aundh State|Aundh]], popularized and named the practice, describing it in his 1928 book ''The Ten-Point Way to Health: Surya Namaskars''.<ref name=PP>{{cite book |last=Pratinidhi |first=Pant |author-link=Bhawanrao Shriniwasrao Pant Pratinidhi |title=The Ten-Point Way to Health {{!}} Surya Namaskars |year=1928 |publisher=[[J. M. Dent and Sons]] |url=https://pdfslide.net/documents/surya-namaskara-1928-the-ten-point-way-to-health-by-shrimant-balasahib-rajah-of-aundh.html |pages=113–115 and whole book |quote=The ten positions of a Namaskar are repeated here and may be detached without damaging the book. The pages are perforated for easy removal. |access-date=29 July 2019 |archive-date=23 January 2023 |archive-url=https://web.archive.org/web/20230123075747/https://pdfslide.net/documents/surya-namaskara-1928-the-ten-point-way-to-health-by-shrimant-balasahib-rajah-of-aundh.html |url-status=dead }}</ref>{{sfn|Singleton|2010|pp=180–181, 205–206}}<ref>S. P. Sen, ''Dictionary of National Biography''; Institute of Historical Studies, Calcutta 1972 Vols. 1–4; Institute of Historical Studies, Vol 3, page 307</ref>{{sfn|Alter|2000|p=99}}  It has been asserted<!--Alter states that Dr Kumar Pal of the Yoga International Institute for Psycho-Physical Therapy said this in 1994.--> that Pant Pratinidhi invented it,{{sfn|Alter|2004|p=163}} but Pant stated that it was already a commonplace [[Marathi people|Marathi]] tradition.{{sfn|Singleton|2010|p=124}}

Ancient but simpler Sun salutations such as [[Aditya Hridayam]], described in the "Yuddha Kaanda" Canto 107 of the ''[[Ramayana]]'',<ref name="Puranic Origins">{{cite web|author=Murugan, Chillayah |website=The Milli Gazette-Indian Muslim Newspaper |title=Surya Namaskara — Puranic origins of Valmiki Ramayana in the Mumbai Court order on Surya Namaskar for Interfaith discrimination and curtailment of fundamental rights |date=13 October 2016 |url=http://www.milligazette.com/news/14834-mumbai-order-on-surya-namaskar-interfaith-discrimination-and-curtailment-of-fundamental-rights |access-date=13 Oct 2016}}</ref><ref>[http://sanskrit.safire.com/pdf/ADITYA_TRANS.PDF sanskrit.safire.com, Aditya Hrudayam with English translation]</ref><ref>[http://www.sacred-texts.com/hin/rama/ry502.htm Translation of Ramayana by Griffith]</ref> are not related to the modern sequence.{{sfn|Mujumdar|1950}} The anthropologist [[Joseph Alter]] states that the Sun Salutation was not recorded in any [[Hatha yoga|Haṭha yoga]] text before the 19th century.{{sfn|Alter|2004|p=23}} At that time<!--1928-->, the Sun Salutation was not considered to be yoga, and its postures were not considered asanas; the pioneer of [[yoga as exercise]], [[Yogendra]], wrote<!--''Yoga Asanas Simplified'', 1928, The Yoga Institute.--> criticising the "indiscriminate" mixing of sun salutation with yoga as the "ill-informed" were doing.{{sfn|Singleton|2010|pp=180–181, 205–206}}

[[File:Vishnu-devananda's_Soorya_Namaskar_positions_5_to_8.jpg|thumb|upright=1.35|[[Elliott Goldberg]] called [[Vishnudevananda]]'s 1960 sequence (positions 5 to 8 shown) in his ''[[The Complete Illustrated Book of Yoga]]'' a "new utilitarian conception of Surya Namaskara", in which he rejected his guru [[Sivananda]]'s view of it as a health cure.{{sfn|Goldberg|2016|pp=329–331}}]]

The yoga [[Scholar practitioner|scholar-practitioner]] [[Norman Sjoman]] suggested that [[Krishnamacharya]], "the father of modern yoga",<ref>{{cite web |last1=Mohan |first1=A. G. |author1-link=A. G. Mohan |last2=Mohan |first2=Ganesh |title=Memories of a Master |publisher=[[Yoga Journal]] |date=29 November 2009 |url=http://www.yogajournal.com/wisdom/2590}}</ref><ref>{{cite web |last=Anderson |first=Diane |title=The YJ Interview: Partners in Peace |website=[[Yoga Journal]] |date=9 August 2010 |url=http://www.yogajournal.com/wisdom/2605}}</ref> used the traditional and "very old"{{sfn|Sjoman|1999|p=54}} [[Indian wrestling|Indian wrestlers]]' exercises called ''dandas'' (Sanskrit: दण्ड ''daṇḍa'', a staff), described in the 1896 ''Vyayama Dipika'',<ref>{{cite book |last1=Bharadwaj |first1=S. |title=Vyayama Dipika {{!}} Elements of Gymnastic Exercises, Indian System |date=1896 |publisher=Caxton Press |location=Bangalore |pages=Chapter 2}}</ref> as the basis for the sequence and for his transitioning [[vinyasa]]s.{{sfn|Sjoman|1999|p=54}} Different ''dandas'' closely resemble the Sun Salutation asanas [[Tadasana]], [[Padahastasana]], [[Caturanga Dandasana]], and [[Bhujangasana]].{{sfn|Sjoman|1999|p=54}} Krishnamacharya was aware of the Sun Salutation, since regular classes were held in the hall adjacent to his Yogasala in the Rajah of Mysore's palace.{{sfn|Singleton|2010|p=175-210}} The yoga scholar [[Mark Singleton (yoga scholar)|Mark Singleton]] states that "Krishnamacharya was to make the flowing movements of ''sūryanamaskār''<!--sic, his italics and diacritics--> the basis of his [[Mysore style|Mysore yoga style]]".{{sfn|Singleton|2010|p=180}} His students, [[K. Pattabhi Jois]],<ref name="Donahaye 2010">{{cite book |last=Donahaye |first=Guy |title=Guruji: A Portrait of Sri K Pattabhi Jois Through The Eyes of His Students |year=2010 |publisher=D&M Publishers | location=USA |isbn=978-0-86547-749-0 }}</ref> who created [[Ashtanga (vinyasa) yoga]],{{sfn|Ramaswami|2005|pp=213-219}} and [[B. K. S. Iyengar]], who created [[Iyengar Yoga]], both learned Sun Salutation and flowing [[vinyasa]] movements between asanas from Krishnamacharya and used them in their styles of yoga.{{sfn|Singleton|2010|p=175-210}}

The historian of modern yoga [[Elliott Goldberg]] writes that [[Vishnudevananda]]'s 1960 book ''[[The Complete Illustrated Book of Yoga]]'' "proclaimed in print" a "new utilitarian conception of Surya Namaskara"{{sfn|Goldberg|2016|pp=329–331}}{{sfn|Vishnudevananda|1988}} which his guru [[Sivananda]] had originally promoted as a health cure through sunlight. Goldberg notes that Vishnudevananda modelled the positions of the Sun Salutation for photographs in the book, and that he recognised the sequence "for what it mainly is: not [[Yoga for therapeutic purposes|treatment for a host of diseases]] but fitness exercise."{{sfn|Goldberg|2016|pp=329–331}}

== Description ==

[[File:Surya Namaskar.jpg|thumb|Sun Salutation at a public yoga event in [[Katni]], India]]

=== Iyengar yoga ===

The Sun Salutation is a sequence of around twelve [[yoga as exercise|yoga]] asanas connected by jumping or stretching movements, varying somewhat between schools. In Iyengar Yoga, the basic sequence is [[Tadasana]], [[Urdhva Hastasana]], [[Uttanasana]], Uttanasana with head up, [[Adho Mukha Svanasana]] (Downward Dog), [[Urdhva Mukha Svanasana]] (Upward Dog), [[Chaturanga Dandasana]], and then reversing the sequence to return to Tadasana; other poses can be inserted into the sequence.{{sfn|Mehta|Mehta|Mehta|1990|pp=146–147}}

=== Sivananda yoga ===

In [[Sivananda yoga]], the Sun Salutation sequence differs slightly from the Iyengar sequence (poses marked in italics): Tadasana, Urdhva Hastasana, Uttanasana, ''Anjaneyasana'' (low lunge), ''Phalakasana'' (high plank), Chaturanga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, and then reversing the sequence to return to Tadasana.{{sfn|Lidell|1983|pp=34–35}}

=== Ashtanga yoga ===

The founder of [[Ashtanga (vinyasa) yoga|Ashtanga Yoga]], [[K. Pattabhi Jois]], stated that "There is no Ashtanga yoga without Surya Namaskara, which is the ultimate salutation to the Sun god."<ref>{{cite web |title=Surya Namaskar in the words of Sri K. Pattabhi Jois |url=https://empowerpeace.typepad.com/empowerpeace/2010/07/surya-namaskar-in-the-words-of-sri-k-pattabhi-jois.html |website=Discover the Purpose |access-date=20 July 2019}}</ref> The school has two traditional Sun Salutation sequences, types A and B.<ref name="Hughes A vs B"/> 

* The type A sequence of asanas is Pranamasana, [[Urdhva Hastasana]], Uttanasana, [[Phalakasana]] (high plank), Chaturanga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Uttanasana and back to Pranamasana.<ref name="Hughes A vs B">{{cite web |last=Hughes |first=Aimee |title=Sun Salutation A Versus Sun Salutation B: The Difference You Should Know |url=https://www.yogapedia.com/sun-salutation-a-versus-sun-salutation-b-the-difference-you-should-know/2/11269 |website=Yogapedia}}</ref> 
* The type B sequence of asanas (differences marked in italics) is Pranamasana, ''[[Utkatasana]]'', Uttanasana, ''[[Ardha Uttanasana]]'', Phalakasana, Chaturanga Dandasana, Urdhva Mukha Svanasana, Adho Mukha Svanasana, ''[[Virabhadrasana]] I'', repeat from Phalakasana onwards with Virabhadrasana I on the other side, then repeat Phalakasana through to Adho Mukha Svanasana (a third time), Ardha Uttanasana, Uttanasana, Utkatasana, and back to Pranamasana.<ref name="Hughes A vs B"/>

A newer variant, type C, incorporates Ashtanga Namaskara with a mix of the other two types.<ref>{{cite web |last=McBroom |first=Tory |title=How to Do Sun Salutation C Sequence in Yoga (Surya Namaskara C) |url=https://yogaanswered.com/how-to-do-sun-salutation-c-sequence-in-yoga |website=Yoga Answered |date=23 May 2022 |quote=Traditional Ashtanga practice recognizes two forms of Sun Salutations – Surya Namaskara A and Surya Namaskara B.  However, as the Sun Salutation sequence grew more popular within other styles of yoga, it evolved to have more variations. Surya Namaskara C incorporates some of the elements of Sun Salutations A and B while bringing new poses into the mix.}}</ref>

=== A sequence with Ashtanga Namaskara ===

{{further|Ashtanga Namaskara}}

[[File:Surya Namaskar sculpture at IGIA T3 (cropped).jpg|thumb|upright=1.5|Sculpture of the 12 [[asana]]s of the form of the Sun Salutation incorporating [[Ashtanga Namaskara]] in place of [[Caturanga Dandasana]] in [[Indira Gandhi International Airport|Indira Gandhi Airport, Delhi]]<ref>{{cite news |work=Indian Express |date=4 September 2010 |url=http://www.indianexpress.com/news/destination-delhi/677151 |title=Destination Delhi}}</ref> (figures sculpted by Nikhil Bhandari)]]

In some traditions, including Pratinidhi's<!--illustrated above-->,{{sfn|Pratinidhi|1938|p=51}} Ashtanga Namaskara (Knees, Chest, Chin pose) is substituted for Chaturanga Dandasana. A Sun Salutation cycle incorporating this pose is:

{|
|-
| <!----> || [[File:1Pranamasana.JPG|75px]]<br/>1: [[Pranamasana]] || [[File:2Urdva Hastasana.JPG|75px]]<br/>2: [[Hasta Uttanasana]] || [[File:3Uttanasana.JPG|85px]]<br/>3. [[Uttanasana]] || <!---->
|-
| [[File:1Pranamasana.JPG|75px]]<br/>12: Back to 1 || <!----> || <!----> || <!----> || [[File:4godhapitham (l‘iguane).JPG|100px]]<br/>4. [[Anjaneyasana]]
|-
| [[File:2Urdva Hastasana.JPG|75px]]<br/>11. Hasta Uttanasana || <!----> || || <!----> || [[File:5adho mukha shvanasana.JPG|100px]]<br/>5. [[Adho Mukha Svanasana]]
|-
| [[File:3Uttanasana.JPG|75px]]<br/>10. Uttanasana || <!----> || <!----> || <!----> || [[File:6Ashtanga Namaskara.JPG|100px]]<br />6. [[Ashtanga Namaskara]]
|-
| <!----> || [[File:4godhapitham (l‘iguane).JPG|100px]]<br/>9. Anjaneyasana,<br />opposite foot || [[File:5adho mukha shvanasana.JPG|100px]]<br/>8. Adho Mukha<br />Svanasana || [[File:7urdhva mukha shvanasana.JPG|100px]]<br/>7.[[Urdhva Mukha Shvanasana|Urdhva Mukha<br/>Shvanasana]]<!--or use Bhujangasana--> || <!---->
|}

== Mantras ==

In some yoga traditions, each step of the sequence is associated with a [[mantra]]. In traditions including [[Sivananda Yoga]], the steps are linked with twelve names of the deity Surya, the Sun:<ref name="DLS 2011">{{cite web |title=Surya Namaskara |url=http://sivanandaonline.org/public_html/?cmd=displaysection&section_id=1233 |website=[[Divine Life Society]] |access-date=19 July 2019 |date=2011}}</ref>

[[File:ACM-Surya-Pala dynasty-03670.jpg|thumb|upright|Some yoga traditions use a [[mantra]] with a name of the Sun god [[Surya]] for each step of Surya Namaskar.<ref name="DLS 2011"/> 12th century [[Pala Empire|Pala dynasty]] sculpture of Surya pictured.]]

{| class="wikitable"
|-
! Step<br/>([[Asana]]) !! [[Mantra]]<br/>(name of [[Surya]])<ref name="DLS 2011"/>  !! Translation:<br/>[[Om]], greetings to<br/>the one who ...<ref name="DLS 2011"/>
|-
| [[Tadasana]] || ॐ मित्राय नमः Oṃ Mitrāya Namaḥ || is affectionate to all
|-
| [[Urdhva Hastasana]] || ॐ रवये नमः Oṃ Ravaye Namaḥ || is the cause of all changes
|-
| [[Padahastasana]] || ॐ सूर्याय नमः Oṃ Sūryāya Namaḥ || induces all activity
|-
| [[Ashwa Sanchalanasana|Anjaneyasana]] || ॐ भानवे नमः Oṃ Bhānave Namaḥ || diffuses light
|-
| [[Parvatasana]] || ॐ खगाय नमः Oṃ Khagāya Namaḥ || moves in the sky
|-
| [[Ashtanga Namaskara]] || ॐ पूष्णे नमः Oṃ Pūṣṇe Namaḥ || nourishes all
|-
| [[Bhujangasana]] || ॐ हिरण्यगर्भाय नमः Oṃ Hiraṇya Garbhāya Namaḥ || contains the golden rays
|-
| [[Parvatasana]] || ॐ मरीचये नमः Oṃ Marīcaye Namaḥ || possesses raga
|-
| [[Ashwa Sanchalanasana|Ashva Sanchalanasana]] || ॐ आदित्याय नमः Oṃ Ādityāya Namaḥ || is son of [[Aditi]]
|-
| [[Padahastasana]] || ॐ सवित्रे नमः Oṃ Savitre Namaḥ|| produces everything
|-
| [[Urdhva Hastasana]] || ॐ अर्काय नमः Oṃ Arkāya Namaḥ || is fit to be worshipped
|-
| [[Tadasana]] || ॐ भास्कराय नमः Oṃ Bhāskarāya Namaḥ || is the cause of lustre
|}

Indian tradition associates the steps with six [[Bīja]] ("seed" sound) mantras and with five [[chakra]]s (focal points of the [[subtle body]]).<ref name="Omar 2016"/><ref name="Hardowar 2018">{{cite web |last1=Hardowar |first1=Radha |title=Surya Namaskar |url=http://shrisuryanarayanmandir.org/wp-content/uploads/2018/06/SURYA-NAMASKAR.pdf |publisher=Shri Surya Narayan Mandir |date=June 2018}}</ref>

[[File:5 Chakras map named.svg|thumb|An Indian tradition links the steps with five [[chakra]]s,<ref name="Omar 2016"/> pictured. ]]

{| class="wikitable"
|-
! Step ([[Asana]]) !! [[Bīja]] mantra<ref name="Hardowar 2018"/><ref name="Omar 2016">{{cite web |last1=Omar |first1=Shazia |title=Sonic salutations to the sun |url=https://www.thedailystar.net/lifestyle/kundalini-rising/sonic-salutations-the-sun-1335877 |publisher=Daily Star |date=27 December 2016}}</ref>{{efn|The Bījā mantras are sounds, not translatable words.<ref>{{cite book |last1=Woodroffe |first1=Sir John |author-link1=John Woodroffe |title=ŚAKTI AND ŚĀKTA ESSAYS AND ADDRESSES ON THE ŚĀKTA TANTRAŚĀSTRA |date=2009 |orig-year=1919 |publisher=Celephaïs Press |page=456 |edition=3rd |url=https://epdf.pub/sakti-and-sakta.html |quote=ŚAKTI AS MANTRA intoned in the proper way, according to both sound (Varṇ a) and rhythm (Svara). For these reasons, a Mantra when translated ceases to be such, and becomes a mere word or sentence. By Mantra, the sought-for (Sādhya) Devatb appears, and by Siddhi therein it had vision of the three worlds. As the Mantra is in fact Devatā, by practice thereof this is known. Not merely do the rhythmical vibrations of its sounds regulate the unsteady vibrations of the sheaths of the worshipper, but therefrom the image of the Devatā, appears. As the Bṛ had-Gandharva Tantra says (Ch. V):— Śrinu devi pravakṣ yāmi bījānām deva-rūpatām Mantroccāranamātrena deva-rūpam prajāyate.}}</ref>}} !! [[Chakra]]<ref name="Hardowar 2018"/> !! Breathing
|-
| [[Tadasana]] || ॐ ह्रां Oṃ Hrāṁ || [[Anahata]] || [[Exhalation|exhale]]
|-
| [[Urdhva Hastasana]] || ॐ ह्रीं Oṃ Hrīṁ || [[Vishuddhi]] || [[Inhalation|inhale]]
|-
| [[Padahastasana]] || ॐ ह्रूं Oṃ Hrūṁ || [[Swadhisthana|Svadhisthana]] || exhale
|-
| [[Ashwa Sanchalanasana|Ashva Sanchalanasana]] || ॐ ह्रैं Oṃ Hraiṁ || [[Ajna]] || inhale
|-
| [[Parvatasana]] || ॐ ह्रौं Om Hrauṁ || [[Vishuddhi]] || exhale
|-
| [[Ashtanga Namaskara]] || ॐ ह्रः Oṃ Hraḥ || [[Manipura]] || suspend
|-
| [[Bhujangasana]] || ॐ ह्रां Oṃ Hrāṁ || [[Swadhisthana|Svadhisthana]] || inhale
|-
| [[Parvatasana]] || ॐ ह्रीं Oṃ Hrīṁ || [[Vishuddhi]] || exhale
|-
| [[Ashwa Sanchalanasana|Ashva Sanchalanasana]] || ॐ ह्रूं Oṃ Hrūṁ  || [[Ajna]] || inhale
|-
| [[Padahastasana]] || ॐ ह्रैं Oṃ Hraiṁ || [[Swadhisthana|Svadhisthana]] || exhale
|-
| [[Urdhva Hastasana]] || ॐ ह्रौं Oṃ Hrauṁ|| [[Vishuddhi]] || inhale
|-
| [[Tadasana]] || ॐ ह्रः Oṃ Hraḥ || [[Anahata]] || exhale
|}

== Variations ==

=== Inserting other asanas ===

{{see also|Vinyasa}}

Many variations are possible. For example, in Iyengar Yoga the sequence may intentionally be varied to run Tadasana, Urdhva Hastasana, Uttanasana, Adho Mukha Svanasana, [[Lolasana]], [[Janusirsasana]] (one side, then the other), and reversing the sequence from Adho Mukha Svanasana to return to Tadasana. Other asanas that may be inserted into the sequence include [[Navasana]] (or Ardha Navasana), [[Paschimottanasana]] and its variations, and [[Marichyasana|Marichyasana I]].{{sfn|Mehta|Mehta|Mehta|1990|pp=146–147}}

=== Chandra Namaskara ===

Variant sequences named Chandra Namaskar, the Moon Salutation, are sometimes practised; these were created late in the 20th century.<ref name="Ferretti YJ 2012">{{cite web |last1=Ferretti |first1=Andrea |last2=Rea |first2=Shiva |author2-link=Shiva Rea |title=Soothing Moon Shine: Chandra Namaskar |url=https://www.yogajournal.com/practice/moon-shine |website=[[Yoga Journal]] |date=1 March 2012}}</ref> One such sequence consists of the asanas Tadasana, Urdhva Hastasana, [[Anjaneyasana]] (sometimes called Half Moon Pose), a kneeling lunge, Adho Mukha Svanasana, [[Bitilasana]], [[Balasana]], kneeling with thighs, body, and arms pointing straight up, Balasana with elbows on ground, hands together in [[Anjali Mudra]] behind the head, Urdhva Mukha Svanasana, Adho Mukha Svanasana, Uttanasana, Urdhva Hastasana, Pranamasana, and Tadasana.<ref>{{cite web |last=Mirsky |first=Karina |title=A Meditative Moon Salutation |url=https://yogainternational.com/article/view/a-meditative-moon-salutation |website=Yoga International |access-date=23 July 2019}}</ref> Other Moon Salutations with different asanas have been published.<ref name="Ferretti YJ 2012"/><ref>{{cite web |last1=Venkatesan |first1=Supriya |title=Moon Salutations |url=https://www.yogauonline.com/yoga-practice-tips-and-inspiration/moon-salutations-cultivating-lunar-nectar-and-tapping-your-softer |publisher=Yoga U |access-date=23 July 2019}}</ref><ref>{{cite web |last=Tomlinson |first=Kirsty |title=Moon Salutation sequence |url=https://www.ekhartyoga.com/articles/practice/moon-salutation-sequence |website=Ekhart Yoga |access-date=23 July 2019}}</ref>

== Effects ==
[[File:Stamp of India - 2016 - Colnect 627074 - Surya Namaskar.jpeg|thumb|right|upright=1.75|A commemorative postage stamp released by [[India Post]]<ref>{{cite news |title=प्रधानमंत्री मोदी ने 'सूर्य नमस्कार' पर स्मारक डाक टिकटों को किया जारी |trans-title=PM Modi releases commemorative postage stamps on 'Surya Namaskar'|url=https://navbharattimes.indiatimes.com/video/news/pm-modi-releases-commemorative-postage-stamps-on-surya-namaskar/videoshow/52832861.cms |access-date=6 November 2025 |agency=Navbharat Times |date=20 June 2016}}</ref><ref>{{cite news |title=PM Narendra Modi releases postage stamps on 'Surya Namaskar' |url=https://www.mid-day.com/news/india-news/article/pm-narendra-modi-releases-postage-stamps-on--surya-namaskar--17354174 |access-date=6 November 2025 |agency=Mid Day |date=20 June 2016}}</ref>]]
=== Energy cost ===

The energy cost of exercise is measured in units of [[metabolic equivalent of task]] (MET). Less than 3 METs counts as light exercise; 3 to 6 METs is moderate exercise; 6 or over is vigorous exercise. [[American College of Sports Medicine]] and [[American Heart Association]] guidelines count periods of at least 10 minutes of moderate MET level activity towards their recommended daily amounts of exercise.<ref name="Larson-Meyer 2016">{{cite journal |last=Larson-Meyer |first=D. Enette |title=A Systematic Review of the Energy Cost and Metabolic Intensity of Yoga |journal=Medicine & Science in Sports & Exercise |volume=48 |issue=8 |year=2016 |pages=1558–1569 |issn=0195-9131 |doi=10.1249/MSS.0000000000000922 |pmid=27433961 }} The review examined 17 studies, of which 10 measured the energy cost of yoga sessions.</ref><ref name="Haskell 2007">{{cite journal |last=Haskell |first=William L. |title=Physical Activity and Public Health |journal=Circulation |volume=116 |issue=9 |year=2007 |pages=1081–1093 |issn=0009-7322 |doi=10.1161/CIRCULATIONAHA.107.185649 |pmid=17671237 |display-authors=etal |doi-access=free }}</ref> For healthy adults aged 18 to 65, the guidelines recommend moderate exercise for 30 minutes five days a week, or vigorous [[aerobic exercise]] for 20 minutes three days a week.<ref name="Haskell 2007"/>

The Sun Salutation's energy cost ranges widely according to how energetically it is practised, from a light 2.9 to a vigorous 7.4 METs. The higher end of the range requires transition jumps between the poses.{{efn|Haskell, curious about the wide range of METs in Sun Salutation, repeated the study (Mody) which gave the highest value; using "[[Vinyāsa|transition jumps]], and full [[Push-up|pushups]]", he obtained "agreement" with 6.4 METs.<ref name="Haskell 2007"/>}}<ref name="Larson-Meyer 2016"/> Practitioners accustomed to this can find performing the sequence an "exhilarating process".<ref name="Mitchell 2003"/>

=== Muscle usage ===

A 2014 study indicated that the muscle groups activated by specific asanas varied with the skill of the practitioners, from beginner to instructor. The eleven asanas in the Sun Salutation sequences A and B of [[Ashtanga Vinyasa Yoga]] were performed by beginners, advanced practitioners and instructors. The activation of 14 groups of muscles was measured with electrode on the skin over the muscles. Among the findings, beginners used [[pectoral muscle]]s more than instructors, whereas instructors used [[deltoid muscle]]s more than other practitioners, as well as the [[vastus medialis]] (which stabilises the knee). The yoga instructor Grace Bullock writes that such patterns of activation suggest that asana practice increases awareness of the body and the patterns in which muscles are engaged, making exercise more beneficial and safer.<ref name="NiMooney2014">{{cite journal |last1=Ni |first1=Meng |last2=Mooney |first2=Kiersten |last3=Balachandran |first3=Anoop |last4=Richards |first4=Luca |last5=Harriell |first5=Kysha |last6=Signorile |first6=Joseph F. |title=Muscle utilization patterns vary by skill levels of the practitioners across specific yoga poses (asanas) |journal=Complementary Therapies in Medicine |volume=22 |issue=4 |year=2014 |pages=662–669 |issn=0965-2299 |doi=10.1016/j.ctim.2014.06.006|pmid=25146071 }}</ref><ref name="Bullock 2016">{{cite web |last1=Bullock |first1=B. Grace |title=Which Muscles Are You Using in Your Yoga Practice? A New Study Provides the Answers |url=https://www.yogauonline.com/yoga-anatomy/which-muscles-are-you-using-your-yoga-practice-new-study-provides-answers |website=Yoga U |access-date=22 July 2019 |date=2016}}</ref>


== See also ==

* [[Solar deity#Hinduism|Sun worship in Hinduism]]
* [[Burpee (exercise)]]

== Notes ==

{{notelist}}

== References ==

{{reflist|30em}}

== Sources ==

* {{cite book |last=Alter |first=Joseph S. |author-link=Joseph S. Alter |title=Gandhi's Body: Sex, Diet, and the Politics of Nationalism |publisher=University of Pennsylvania Press |year= 2000 |isbn=978-0-812-23556-2 }}
* {{cite book |last=Alter |first=Joseph |author-link=Joseph Alter |title=Yoga in modern India : the body between science and philosophy |publisher=Princeton University Press |year=2004 |isbn=978-0-691-11874-1 |oclc=53483558 |author-mask={{long dash}}|title-link=Yoga in Modern India }}
* {{cite book |last=Goldberg |first=Elliott |author-link=Elliott Goldberg |title=The Path of Modern Yoga : the history of an embodied spiritual practice |publisher=Inner Traditions |year=2016 |isbn=978-1-62055-567-5 |oclc=926062252 }}
* {{cite book |last=Lidell |first=Lucy; The Sivananda Yoga Centre |title=The Book of Yoga: the complete step-by-step guide |publisher=Ebury |year=1983 |isbn=978-0-85223-297-2 |oclc=12457963 |url=https://archive.org/details/bookofyoga0000lide }}
* {{cite book |last1=Mehta |first1=Silva |last2=Mehta |first2=Mira |author2-link=Mira Mehta |last3=Mehta |first3=Shyam |date=1990 |title=[[Yoga: The Iyengar Way]] |publisher=Dorling Kindersley |isbn=978-0-86318-420-8 }}
* {{cite book |editor-last=Mujumdar |editor-first=Dattatraya Chintaman  |title=Encyclopedia of Indian Physical Culture: A Comprehensive Survey of the Physical Education in India, Profusely Illustrating Various Activities of Physical Culture, Games, Exercises, Etc., as Handed Over to Us from Our Fore-fathers and Practised in India |publisher=Good Companions |year=1950 }}
* {{cite book |last=Pratinidhi |first=Pant |author1-link=Bhawanrao Shrinivasrao Pant Pratinidhi |title=The Ten-Point Way to Health=Surya Namaskars... Edited with an introduction by Louise Morgan |date=1938 |url=https://archive.org/details/dli.scoerat.3650thetenpointwaytohealth |orig-year=1929 |publisher=[[J. M. Dent]]}}
* {{cite book |last1=Ramaswami |first1=Srivatsa |author-link=Srivatsa Ramaswami |title=The Complete Book of Vinyasa Yoga |publisher=Da Capo Press |year=2005 |isbn=978-1-56924-402-9 |url=https://archive.org/details/completebookofvi00rama }}
* {{cite book |last=Singleton |first=Mark |author-link=Mark Singleton (yoga scholar) |title=Yoga Body: The Origins of Modern Posture Practice |title-link=Yoga Body |year=2010 |publisher=Oxford University Press |isbn=978-0-19-974598-2 |pages=180–181, 205–206 }}
* {{cite book |last=Sjoman |first=Norman E. |author-link=Norman Sjoman |title=The Yoga Tradition of the Mysore Palace |publisher=Abhinav Publications |year=1999 |edition=2nd |orig-year=1996 |isbn=81-7017-389-2 |title-link=The Yoga Tradition of the Mysore Palace }}
* {{cite book |author=Vishnudevananda |author-link=Swami Vishnudevananda |title=The Complete Illustrated Book of Yoga |publisher=Three Rivers Press/Random House |location=New York |year=1988 |orig-year=1960 |isbn=0-517-88431-3 |oclc=32442598 |title-link=The Complete Illustrated Book of Yoga }}

== External links ==

{{commons category|Surya Namaskar}}

* [http://postagestamps.gov.in/NewsPage.aspx?uid=107 Dep't of Posts, Gov't of India releases stamps on Surya Namaskara] {{Webarchive|url=https://web.archive.org/web/20171225203003/http://postagestamps.gov.in/NewsPage.aspx?uid=107 |date=25 December 2017 }} on [[International Yoga Day]] 2016.

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