Surya Namaskar: A Sacred Cycle of Energy and Gratitude
- Lily & Sage Yoga | Wren
- Jan 2
- 5 min read
Last month, I attended a winter solstice tradition at Hayward Fitness Fanatics where we flowed through 108 Sun Salutations. This was my second year participating in the event, and the experience felt deeply transformative. The first time was very different—although I participated in the movements, I was also helping to teach the class while in the early stages of my yoga teacher training. My focus then was on remembering the sequence and guiding others, rather than fully immersing myself in the moment.
We flowed through many traditional and untraditional salutations, the experience holding a unique power—knowing that people all over the world were celebrating the winter solstice in a similar fashion as us in the studio. This year, I was able to revel in the shared energy and focus, finding a deeper connection to the rhythm of the practice and the perseverance it fosters—a practice filled with profound connection and significance.
Reflecting on this experience, I began to think about how I can share the beauty and depth of Surya Namaskar, widely known as Sun Salutations, with others—how I can help shift perspectives, moving beyond viewing it as just a sequence of poses to seeing it as a meaningful ritual. To truly appreciate its power, it’s important to understand its roots, evolution, and the profound significance it holds in yoga traditions today. Let’s take a closer look at the origins of this transformative practice and how its historical significance continues to inspire and shape modern yoga.
Unveiling the Origins of Surya Namaskar
The origins of Surya Namaskar are deeply rooted in ancient Indian traditions, where the sun was revered as a life-giving force and a source of spiritual enlightenment. The Sanskrit term Surya means “sun,” and Namaskar translates to “salutation” or “greeting with reverence.” Historically, sun salutations were practiced at dawn to honor the sun and align with its rhythms, inviting vitality into the body and spirit.
While the connection between the sun and the Divine is evident throughout the Vedic and yoga traditions, the origins of Surya Namaskar in modern hatha yoga are somewhat unclear. As noted in Yoga Journal (May 2010), “There is no reference to asanas as ‘Sun Salutation’ in traditional yoga texts,” says Mohan. The earliest known description of the sequence appears in the 1934 Yoga Makaranda by T. Krishnamacharya, who is often called the father of modern hatha yoga. It’s uncertain whether Krishnamacharya learned the sequence from his teacher, Ramamohan Brahmachari, or other sources, or if he developed it himself. Some scholars suggest that an earlier text, the Vyayama Dipika, which contains exercises for Indian wrestlers, may have influenced Krishnamacharya’s version.
A Moving Meditation
Today, this sequence is a cornerstone of yoga, often used to wake the body, create energy, or warm up for a flow. Yet, it holds potential far beyond physical movement—it invites us to connect with the cycles of energy within and around us, transforming repetition into a moving meditation. It essentially offers an opportunity to explore the subtle shifts within ourselves as we move through familiar patterns. Christopher Key Chapple beautifully describes this sequence within that same Yoga Journal article:
“As we sweep our arms up and bow forward, we honor the earth, the heavens, and all of life between that is nourished by the breath cycle. As we lower our bodies, we connect with the earth. As we rise up from the earth, we stretch through the atmosphere once more, reaching for the sky. As we bring our hands together in Namaste, we gather the space of the heavens back to our heart and breath, acknowledging that our body forms the center point between heaven and earth.”
These words remind us of the interconnectedness of all life and our place within the natural world. Each movement in Surya Namaskar becomes an offering, a prayer in motion—a gesture of gratitude for the earth beneath our feet, the sky above us, and the breath that sustains us. By honoring the elements of earth, sky, and breath, we attune to the energies around us and within us. Whether you see this as a connection to the Divine or simply an expression of gratitude, this practice invites us to pause, reflect, and realign.
Breaking Down the Sequence
For those new to Surya Namaskar or looking to refine their practice, here is a guide to each pose and how to approach it with mindful grace:
Tadasana (Mountain Pose)
Begin by standing tall, grounding through your feet. Feel your connection to the earth, steady and supported.
Urdhva Hastasana (Upward Salute)
Sweep your arms overhead, reaching toward the sky. Imagine your energy expanding outward, connecting with the sun’s warmth.
Uttanasana (Standing Forward Bend)
Fold forward, hinging at the hips. This is a gesture of humility and release—letting go of what no longer serves you.
Ardha Uttanasana (Half Standing Forward Bend)
Lift halfway, lengthening through your spine and creating space. Feel the breath flow freely as you find lightness in the body.
Chaturanga Dandasana (Four-Limbed Staff Pose)
Step or jump back, lowering halfway down with control. This movement reflects strength and resilience, grounding you in determination.
Urdhva Mukha Svanasana (Upward-Facing Dog)
Roll forward, lifting your chest and opening your heart. Embrace the light and energy of the universe as you stretch the front body.
Adho Mukha Svanasana (Downward-Facing Dog)
Press hips up and back into an inverted “V” shape, grounding your hands and feet. This pose encourages introspection and connection to the rhythm of the breath.
Ardha Uttanasana (Half Standing Forward Bend)
Step or jump forward, lifting halfway. Create space in the spine and draw energy upward.
Uttanasana (Standing Forward Bend)
Fold deeply, surrendering into the pose. Release tension and return to stillness.
Urdhva Hastasana (Upward Salute)
Sweep your arms overhead, reaching once again toward the sky. Welcome renewal and the infinite potential within you.
Tadasana (Mountain Pose)
Return to standing, hands at heart center. Gather the energy of the practice, carrying it forward with gratitude and intention.
Integrating Surya Namaskar Into Your Practice
One of the most profound ways I’ve experienced Surya Namaskar is by practicing it outdoors at sunrise. There is something indescribable about moving with the rhythm of the natural world, feeling the cool earth beneath you, and watching the sky transition from darkness to light. It’s a powerful reminder that all life on Earth depends on the sun, a truth that infuses each movement with gratitude and reverence.
If you’re ready to explore the deeper potential of Surya Namaskar, here are some additional ways to make it a meaningful part of your yoga journey:
Morning Ritual: Start your day with 3–12 rounds of Surya Namaskar to awaken your body and energize your mind. Use this time to set intentions for the day.
Meditative Flow: Practice the sequence slowly, syncing each movement with your breath. Let it become a moving meditation, allowing you to find stillness in motion.
Seasonal Practice: On solstices, equinoxes, or other meaningful times of year, perform multiple rounds of Surya Namaskar as a ritual to honor the cycles of nature.
Gratitude Practice: Dedicate your movements to something or someone you’re grateful for, letting each pose become an offering of appreciation.
Creative Integration: Incorporate Surya Namaskar into your yoga flows as a way to warm up the body or to transition between standing and floor poses.
What does Surya Namaskar mean to you? Let this sequence be more than just a series of movements—let it reflect your inner self and celebrate the life you live.
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