Surya Namaskar, or Sun Salutation, is one of the most recognisable sequences in modern yoga practice. It is a flowing series of postures designed to honour and embody the energy of the sun, a source of life and vitality. But how did this iconic practice evolve, and what does it mean beyond its physical movements? Let’s journey through the history of Surya Namaskar to uncover its roots, symbolism, and spiritual significance.
The Sun in Ancient Cultures
The sun has been revered across cultures and millennia as a symbol of light, energy, and creation. In ancient India, the Vedas—the oldest scriptures of Hinduism—are filled with hymns (the Rigveda in particular) praising Surya, the Sun God, as the sustainer of life and the remover of darkness. Surya is described as the soul of the universe (Atmakara) and the ultimate source of spiritual illumination.
Sun worship wasn’t exclusive to India. Civilisations like the Egyptians, Aztecs, and Greeks all celebrated solar deities, recognising the sun’s power to nourish, transform, and sustain life. The roots of Surya Namaskar can be traced to this global human tendency to honour the sun as a source of both physical and spiritual vitality.
Early Rituals of Sun Worship
The earliest forms of Surya Namaskar were not physical exercises but ritualistic practices. At sunrise, devotees would offer water, prayers, and mantras to Surya, bowing in reverence to the rising sun. The sacred Gayatri Mantra, a chant still widely used today, was often part of these offerings, embodying a prayer for wisdom and enlightenment.
This daily ritual evolved over centuries, blending with physical practices to create a moving meditation that honoured the sun while preparing the body and mind for spiritual growth.
Modern Origins of Surya Namaskar
The flowing sequence we now recognise as Surya Namaskar emerged in its current form relatively recently. The 20th century saw a revival and codification of yoga practices, largely influenced by Indian pioneers like Krishnamacharya and his disciples. However, one of the most significant figures in the development of Surya Namaskar was Raja Bhavanrao Pant Pratinidhi, the ruler of Aundh, a princely state in India.
In the 1920s, Pratinidhi popularised a dynamic version of Surya Namaskar as a series of twelve physical postures, designed to improve strength, flexibility, and overall health. His approach focused on making the practice accessible and beneficial for modern lifestyles while retaining its spiritual essence.
Over time, Surya Namaskar became a foundational practice in many styles of yoga, from Hatha to Ashtanga, evolving into a versatile sequence with variations tailored to different traditions and needs.
The Symbolism of Surya Namaskar
Surya Namaskar is more than just a physical workout—it’s a practice imbued with profound symbolism and intention:
The Sun as a Teacher: The sequence reminds us of the sun’s life-giving power, encouraging gratitude for the energy that sustains us.
A Journey Through the Day: The poses in Surya Namaskar mirror the arc of the sun, from its rising in the morning to its setting at dusk.
Balance of Effort and Surrender: The dynamic nature of the practice challenges the body while inviting the mind to find stillness and presence.
The Sequence and Its Benefits
Surya Namaskar traditionally includes 12 poses, each flowing seamlessly into the next. These include:
Pranamasana (Prayer Pose): A gesture of reverence and grounding.
Hastauttanasana (Raised Arms Pose): Stretching upward, reaching for the light.
Uttanasana (Forward Fold): Bowing in humility.
Ashwa Sanchalanasana (Equestrian Pose): Opening the chest and heart.
Plank Pose: Building strength and focus.
Ashtanga Namaskara (Eight-Limbed Salutation): Surrendering to the earth.
Bhujangasana (Cobra Pose): Rising with grace and power.
Adho Mukha Svanasana (Downward Dog): Finding balance and stability.
The sequence is repeated in a mirrored flow, completing the circle.
Practising Surya Namaskar offers numerous benefits:
Improves flexibility and strength.
Boosts cardiovascular health and metabolism.
Centres the mind, reducing stress and anxiety.
Connects practitioners with the rhythms of nature and their inner self.
Surya Namaskar Today
In today’s fast-paced world, Surya Namaskar is a bridge between ancient wisdom and modern needs. Whether practised as a gentle, meditative flow or a vigorous workout, it embodies the timeless themes of gratitude, renewal, and connection to the cosmos.
By saluting the sun, we honour the external source of light and the inner light within ourselves—the spark of energy, creativity, and life.
The Mantras
Often left by the wayside, possibly because this is not an ancient practice, are the mantras accompanying this flow: These mantras are more than words – they are vibrations that align us with the life-giving force of the sun and the universe.
Om Mitraaya Namaha – Salutations to the Friend of All
Om Ravaye Namaha – Salutations to the Shining One
Om Suryaya Namaha – Salutations to the Dispenser of Light
Om Bhaanave Namaha – Salutations to the Bestower of Radiance
Om Khagaya Namaha – Salutations to the One Who Moves Through the Sky
Om Pushne Namaha – Salutations to the Giver of Nourishment
Om Hiranya Garbhaya Namaha – Salutations to the Golden Cosmic Self
Om Marichaye Namaha – Salutations to the Lord of Dawn
Om Aadityaaya Namaha – Salutations to the Son of Aditi, the Cosmic Mother
Om Savitre Namaha – Salutations to the Stimulator of Growth
Om Arkaaya Namaha – Salutations to the One Who is Fit to Be Praised
Om Bhaskaraya Namaha – Salutations to the Giver of Wisdom
Chanting these mantras during practice can elevate Surya Namaskar into a deeply meditative and spiritual experience, inviting participants to connect not only with the external sun but also with their own inner light.
I recommend Kai Franz's Surya Namaskar as an accompaniment to your practice of Sun Salutations; it is so beautiful and perfectly timed for the flow. It will also help you learn Sanskrit pronunciations.
A Simple Practice to Begin
If you’re new to Surya Namaskar, start with a single round, moving slowly and synchronising each movement with your breath. Pause to reflect on the sun’s presence in your life, and let your practice be a moment of mindfulness amidst the day’s busyness. I like to practice three rounds in the morning to greet the day and get my body moving.
In the words of the ancient yogis: Om Suryaya Namaha—Salutations to the Sun. 🌞
Would you like to dive deeper into Surya Namaskar? Join one of my classes and experience the magic of saluting the sun for yourself!
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