The Sun Salutation Theory

The Sun Salutation - Surya Namaskar
(The sanskrit word surya means sun. Namaskar is the Hindi word for Namaste, from the root Nam, to bow. Namaskar means salutation, salute, greeting or praise).

In Hindu mythology, the sun god is worshipped as a symbol of health and immortal life. The Rig Veda declares that “surya is the soul, both of the moving and unmoving beings”. The sun salutation originated as a series of prostrations to the sun. Traditionally, it is performed at dawn, facing the sun. In time , each of the twelve positions came to have its own mantra, celebrating aspects of the sun’s divinity.

The sun salutation is a graceful sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing. Practiced daily, it will bring great flexibility to your spine and joints and trim your waist. It limbers up the whole body in preparation for the asanas as taught by Swami Vishnu-devananda, founder of the Sivananda Yoga Vedanta Centers.


1. As you exhale the breath, bring your chest in the prayer position. This is a powerful physical, mental and psychic way of centering the body.

2. Inhale and stretch your arms up over your head. Arch your body backwards, keeping the arms alongside the ears, and knees straight.

3. Exhale as you bend forwards and bring the hand down to the floor next to the feet. If you cannot put your hands on the floor with knees straight, bend the knee slightly.

4. Without moving your hands, inhale and stretch the right leg back as far as possible. Drop the right knee to the floor and then stretch the head up. In my variation, I did not drop my knee, instead I hold the lunge position with my buttock tighten.

5. Without allowing the hand to move from their positions. Move the left leg back and bring the hips up. Push the heels towards the floor and keep the knees straight. Drop the head down between the arms. This is often referred to as inverted “V” pose or downward dog.

6. Exhaling, drop the knees straight down to the floor. Keep the hips up. Without rocking the body backwards. Bring the knees, chest, chin straight down to the floor in between the hands. (In my variation, I tuck my elbow next to my chest and did not allow any of my body parts to touch the floor. This position is also known as chaturanga dandasana).

7. Flatten your heel as you slide your body forwards until the hips are on the ground. Arch the chest up and bring the head back into cobra pose. Elbows are slightly bent, with the shoulder down and back, so that there is no tension in the neck or shoulder area. (In my variation, I did the upward dog, without allowing any of my body parts to touch the floor).

8. Without allowing the hand to move from their positions. Move the left leg back and bring the hips up. Push the heels towards the floor and keep the knees straight. Drop the head down between the arms. This is often referred to as inverted “V” pose or downward dog.

9. Without moving your hands, inhale and stretch the right leg back as far as possible. Drop the right knee to the floor and then stretch the head up. In my variation, I did not drop my knee, instead I hold the lunge the position tighten my buttock.
10. Exhale as you bend forwards and bring the hand down to the floor next to the feet. If you cannot put your hands on the floor with knees straight, bend the knee slightly.

11. Inhale and stretch your arms up over your head. Arch your body backwards, keeping the arms alongside the ears, and knees straight.

12. Exhale as you stand upright and return to the starting position, you are ready to begin the next sun salutation cycle with starting with your left leg.