Start your day with sun salutation and recharge your batteries with Surya Namaskar Steps. This practice awakens not only the body, but also the spirit and mind, reconnecting us with the cosmic energy expressed in each asana.
When we raise our arms up and then bend forward, we pay homage to the earth, the heavens, and all that exists between them, accompanied by a cycle of breath. As we lower our bodies, we connect with the earth. As we rise, we again extend our arms toward the sky. And when we join our palms in front of our chest in namaste, we draw a piece of the sky into our heart and breath, thus signifying that our body is the central point between heaven and earth.
While not all teachers teach the Sun Salutation Poses in such depth (many yoga studios around the world use this practice as a warm-up, balancing the breath, body, and mind), it is a very powerful tool for restoring both our physical and mental well-being.
Surya Namaskar Yoga is translated from Sanskrit as “sun salutation,” but many believe the word “salutation” completely misrepresents the profound essence of the Sanskrit word “namaskar.” The translation sounds so formal and neutral and has no connection to spirituality. “Namaskar,” in contrast, means “to bow, to show respect with one’s whole being.” This definition is clearly evident in the movements, as we stretch our arms upward, bow to the earth, and prostrate. After completing this sequence, we experience a remarkable sensation of vital energy filling the body.
Surya Namaskar embodies the spirit of Western yoga well: it’s a fairly intense physical exercise that also includes a spiritual component. And like much of modern yoga, it reflects both ancient ideas and contemporary innovations. However, to infuse the life-giving energy of the sun and the divine into your personal practice, it’s essential to understand the history and significance of this practice.
The Meaning of Surya Namaskar
Originally, sun salutations were less a sequence of movements than the recitation of sacred words in a specific order. In the Vedic tradition, which predates classical yoga by several thousand years, the sun was revered as a symbol of the divine, reciting mantras to it at dawn. The entire practice included 132 verses and took over an hour. After reciting each verse, the practitioner prostrated himself facing the earth in the direction of sunrise, thereby showing respect to the celestial body.
In both Vedic culture and yoga, the sun and the divine are inextricably linked. However, the origin of Surya Namaskar in modern Hatha Yoga remains unclear, as there is no information about it in traditional yogic texts.
So where did this popular complex come from? The oldest known yoga text describing Surya Namaskar is the Yoga Makaranda (T. Krishnamacharya, 1934). It is unknown whether Krishnamacharya learned this practice from his teacher Ramamohana Brahmachari, from other sources, or invented it himself. This is the name some give to the earlier text Vyayama Dipika (or “Light on Exercises”), which describes various gymnastic exercises for Indian wrestlers, some of which clearly resemble exercises from Krishnamacharya’s version of Surya Namaskar.
Accordingly, Krishnamacharya’s practice incorporated both gymnastic exercises and a spiritual component, where a focus on breathing and attitude distinguishes the practice from simple physical exercises. Whether based on Vedic mantras or a sequence of exercises, the essence remains the same: we welcome the divine principle in the symbol of the sun. As a source of light, it illuminates our clouded minds, and as a source of vitality, it frees us from illness.
Krishnamacharya is known to have passed on this teaching to his students, including K. Pattabi Jois (founder of the Ashtanga Vinyasa movement), B.K.S. Iyengar (founder of Iyengar Yoga), and Indra Devi (known as the first Western female yoga teacher). These individuals, having become renowned teachers, spread this knowledge throughout the world. Thus, the Sun Salutation became an important component of modern yoga.
Breathing and mantra are the basis of Surya Namaskar
To fully experience the results of the practice, it is recommended to focus on 4 points:
- Let your breath guide your movements. Each inhalation and exhalation should draw you into the next pose, not be a memorized sequence associated with a particular asana.
- Try to understand the meaning of the practice and feel sincere gratitude towards the Sun. Just think: all life on Earth depends on the Sun. If we sense the life-giving force we receive with every movement directed towards the Sun, this will help us perform each asana in the sequence more consciously.
- Add mantras to your movements, as they can truly enhance the spiritual aspect of Surya Namaskar. The Gayatri Mantra, a Vedic mantra praising the Sun as a divine creation, is commonly used, but any other sacred sound, such as Om, can be chanted on the exhale.
- Try practicing this sequence outdoors on a sunny day at least once. At dawn, when the sun’s rays illuminate your body, a new experience is guaranteed.
Perform Surya Namaskar in the morning
Although this complex can be performed at any time of day, the best time for it, and for yoga and meditation in general, is early morning. Ayurveda recommends waking up during this time. It is believed that our mind is most calm and clear then.
For many of us, early morning is a time when we can be alone, without distractions or demands. By rising early, we give ourselves the opportunity to experience this inner silence and channel our energy into higher endeavors throughout the day. An extra hour or two of sleep can’t compare to the energy of sunrise.
Surya Namaskar is an ideal morning practice that will awaken the body, focus the mind, and instill a sense of gratitude throughout the day. If you can’t practice before sunrise, you can experience similar emotions by performing the following simple ritual immediately after waking: prepare for the practice by feeling gratitude toward the divine light, face the rising sun, and bow toward it.
And, by the way, even during long, gloomy winters you can see the sun, the main thing is to feel its light in your heart.
Last Update: January 15, 2026
#About Author#
Written by Dr. Ashish Sharma, MBBS.MBBS graduate (Karaganda Medical University) and FMGE-qualified physician with completed internship at Rajeev Gandhi Government General Hospital, Alwar.
Disclaimer: This article is intended for general educational and awareness purposes only and does not constitute medical advice, diagnosis, or treatment. Please consult a qualified healthcare professional for medical concerns.