Sun Salutation
Template:Short description Template:Use dmy dates Template:Use British English
.jpg){kind=link}
Sun Salutation, also called Surya Namaskar or Salute to the Sun<ref>{{#invoke:citation/CS1|citation |CitationClass=web }}</ref> (Template:Langx, Template:IAST3),<ref name="Sun Salutation">Template:Cite book</ref> is a practice in yoga as exercise incorporating a flow sequence of some twelve linked asanas.<ref name="Mitchell 2003">Template:Cite book</ref><ref name=macmullen68>Template:Cite journal</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 among wrestlers. The basic sequence involves moving from a standing position into 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 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, 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 transitions between asanas derived from the Sun Salutation to their pupils worldwide.
Etymology and originsEdit
The name Surya Namaskar is from the Sanskrit सूर्य Sūrya, "Sun" and नमस्कार Namaskāra, "Greeting" or "Salute".Template:Sfn Surya is the Hindu god of the sun.<ref name="Dalal 2010">Template:Cite book</ref> This identifies the Sun as the soul and source of all life.<ref>Template:Cite book</ref> Chandra Namaskara is similarly from Sanskrit चन्द्र Chandra, "Moon".<ref name="Sinha1996">Template:Cite book</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>Template:Cite book</ref> In the 1920s, Bhawanrao Shriniwasrao Pant Pratinidhi, the Rajah of Aundh, popularized and named the practice, describing it in his 1928 book The Ten-Point Way to Health: Surya Namaskars.<ref name=PP>Template:Cite book</ref>Template:Sfn<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>Template:Sfn It has been asserted that Pant Pratinidhi invented it,Template:Sfn but Pant stated that it was already a commonplace Marathi tradition.Template:Sfn
Ancient but simpler Sun salutations such as Aditya Hridayam, described in the "Yuddha Kaanda" Canto 107 of the Ramayana,<ref name="Puranic Origins">{{#invoke:citation/CS1|citation |CitationClass=web }}</ref><ref>sanskrit.safire.com, Aditya Hrudayam with English translation</ref><ref>Translation of Ramayana by Griffith</ref> are not related to the modern sequence.Template:Sfn The anthropologist Joseph Alter states that the Sun Salutation was not recorded in any Haṭha yoga text before the 19th century.Template:Sfn At that time, the Sun Salutation was not considered to be yoga, and its postures were not considered asanas; the pioneer of yoga as exercise, Yogendra, wrote criticising the "indiscriminate" mixing of sun salutation with yoga as the "ill-informed" were doing.Template:Sfn
The yoga scholar-practitioner Norman Sjoman suggested that Krishnamacharya, "the father of modern yoga",<ref>{{#invoke:citation/CS1|citation |CitationClass=web }}</ref><ref>{{#invoke:citation/CS1|citation |CitationClass=web }}</ref> used the traditional and "very old"Template:Sfn Indian wrestlers' exercises called dandas (Sanskrit: दण्ड daṇḍa, a staff), described in the 1896 Vyayama Dipika,<ref>Template:Cite book</ref> as the basis for the sequence and for his transitioning vinyasas.Template:Sfn Different dandas closely resemble the Sun Salutation asanas Tadasana, Padahastasana, Caturanga Dandasana, and Bhujangasana.Template:Sfn 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.Template:Sfn The yoga scholar Mark Singleton states that "Krishnamacharya was to make the flowing movements of sūryanamaskār the basis of his Mysore yoga style".Template:Sfn His students, K. Pattabhi Jois,<ref name="Donahaye 2010">Template:Cite book</ref> who created Ashtanga (vinyasa) yoga,Template:Sfn 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.Template:Sfn
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"Template:SfnTemplate:Sfn 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 treatment for a host of diseases but fitness exercise."Template:Sfn
DescriptionEdit
Iyengar yogaEdit
The Sun Salutation is a sequence of around twelve 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.Template:Sfn
Sivananda yogaEdit
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.Template:Sfn
Ashtanga yogaEdit
The founder of 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>{{#invoke:citation/CS1|citation |CitationClass=web }}</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">{{#invoke:citation/CS1|citation
|CitationClass=web }}</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>{{#invoke:citation/CS1|citation |CitationClass=web }}</ref>
A sequence with Ashtanga NamaskaraEdit
.jpg){kind=link}
In some traditions, including Pratinidhi's,Template:Sfn Ashtanga Namaskara (Knees, Chest, Chin pose) is substituted for Chaturanga Dandasana. A Sun Salutation cycle incorporating this pose is:
| File:1Pranamasana.JPG 1: Pranamasana |
File:2Urdva Hastasana.JPG 2: Hasta Uttanasana |
File:3Uttanasana.JPG 3. Uttanasana |
||
| File:1Pranamasana.JPG 12: Back to 1 |
File:4godhapitham (l‘iguane).JPG 4. Anjaneyasana | |||
| File:2Urdva Hastasana.JPG 11. Hasta Uttanasana |
File:5adho mukha shvanasana.JPG 5. Adho Mukha Svanasana | |||
| File:3Uttanasana.JPG 10. Uttanasana |
File:6Ashtanga Namaskara.JPG 6. Ashtanga Namaskara | |||
| File:4godhapitham (l‘iguane).JPG 9. Anjaneyasana, opposite foot |
File:5adho mukha shvanasana.JPG 8. Adho Mukha Svanasana |
File:7urdhva mukha shvanasana.JPG 7.Urdhva Mukha Shvanasana |
.JPG){kind=link}
MantrasEdit
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">{{#invoke:citation/CS1|citation |CitationClass=web }}</ref>
| Step (Asana) |
Mantra (name of Surya)<ref name="DLS 2011"/> |
Translation: Om, greetings to 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 |
| 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 |
| 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 chakras (focal points of the subtle body).<ref name="Omar 2016"/><ref name="Hardowar 2018">{{#invoke:citation/CS1|citation |CitationClass=web }}</ref>
| Step (Asana) | Bīja mantra<ref name="Hardowar 2018"/><ref name="Omar 2016">{{#invoke:citation/CS1|citation | CitationClass=web
}}</ref>Template:Efn !! Chakra<ref name="Hardowar 2018"/> !! Breathing | |
|---|---|---|---|
| Tadasana | ॐ ह्रां Oṃ Hrāṁ | Anahata | exhale |
| Urdhva Hastasana | ॐ ह्रीं Oṃ Hrīṁ | Vishuddhi | inhale |
| Padahastasana | ॐ ह्रूं Oṃ Hrūṁ | Svadhisthana | exhale |
| 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 | Svadhisthana | inhale |
| Parvatasana | ॐ ह्रीं Oṃ Hrīṁ | Vishuddhi | exhale |
| Ashva Sanchalanasana | ॐ ह्रूं Oṃ Hrūṁ | Ajna | inhale |
| Padahastasana | ॐ ह्रैं Oṃ Hraiṁ | Svadhisthana | exhale |
| Urdhva Hastasana | ॐ ह्रौं Oṃ Hrauṁ | Vishuddhi | inhale |
| Tadasana | ॐ ह्रः Oṃ Hraḥ | Anahata | exhale |
VariationsEdit
Inserting other asanasEdit
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 I.Template:Sfn
Chandra NamaskaraEdit
Variant sequences named Chandra Namaskar, the Moon Salutation, are sometimes practised; these were created late in the 20th century.<ref name="Ferretti YJ 2012">{{#invoke:citation/CS1|citation |CitationClass=web }}</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>{{#invoke:citation/CS1|citation |CitationClass=web }}</ref> Other Moon Salutations with different asanas have been published.<ref name="Ferretti YJ 2012"/><ref>{{#invoke:citation/CS1|citation |CitationClass=web }}</ref><ref>{{#invoke:citation/CS1|citation |CitationClass=web }}</ref>
EffectsEdit
Energy costEdit
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">Template:Cite journal The review examined 17 studies, of which 10 measured the energy cost of yoga sessions.</ref><ref name="Haskell 2007">Template:Cite journal</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.Template:Efn<ref name="Larson-Meyer 2016"/> Practitioners accustomed to this can find performing the sequence an "exhilarating process".<ref name="Mitchell 2003"/>
Muscle usageEdit
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 muscles more than instructors, whereas instructors used deltoid muscles 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">Template:Cite journal</ref><ref name="Bullock 2016">{{#invoke:citation/CS1|citation |CitationClass=web }}</ref>
See alsoEdit
NotesEdit
ReferencesEdit
SourcesEdit
- Template:Cite book
- Template:Cite book
- Template:Cite book
- Template:Cite book
- Template:Cite book
- Template:Cite book
- Template:Cite book
- Template:Cite book
- Template:Cite book
- Template:Cite book
- Template:Cite book
External linksEdit
- Dep't of Posts, Gov't of India releases stamps on Surya Namaskara Template:Webarchive on International Yoga Day 2016.
Template:Good article Template:Asana Template:Yoga as exercise Template:Yoga