honoring the sun :: Sūryanamaskāra for The Summer Solstice
Author :: Jess Marie, CVC, CAHC, INHC, RYT 🌻
Sūryanamaskāra, or Sun Salutation, is a sequence of āsana (postures) that dates back to ancient India. The term Sūryanamaskāra is derived from the Sanskrit words "Sūrya," meaning sun, and "Namaskāra," meaning salutation or greeting. This practice is traditionally performed at dawn to honor the rising sun and harness its vital energy.
The Origin of Sūryanamaskāra
The origins of Sūryanamaskāra can be traced to the Vedic period, where it was initially a form of worship to Surya, the solar deity, to promote physical health and spiritual well-Being. Historical texts and Yogic scriptures, such as the Rig Veda, contain hymns dedicated to Surya, emphasizing his importance in Vedic rituals and daily life. The sequence of postures in Sūryanamaskāra integrates forward bends, backward bends, and salutations, forming a complete & balanced practice that activates various muscle groups and enhances flexibility, strength, and balance.
In the early 20th century, Sūryanamaskāra was popularized in its modern form by influential figures in the Toga community, such as T. Krishnamacharya and his disciples, including B.K.S. Iyengar Y Pattabhi Jois. These Yoga masters incorporated the practice into their teachings, highlighting its benefits for physical & mental health, and it has since become a fundamental component of many Yoga styles worldwide.
Sūryanamaskāra is not just a physical exercise; it is a holistic practice that integrates body, mind, and breath, promoting a meditative state and deepening one's connection to the rhythms of nature. By aligning movements with breath, practitioners cultivate mindfulness and inner harmony, reflecting the core principles of Yoga.
Significance of 108 & the Summer Solstice
The practice of performing 108 Sun Salutations holds a special place during significant events, such as The Summer Solstice, also known as Litha / Midsummer. The number 108 is considered sacred in Hinduism & Yoga. It represents completeness and spiritual fulfillment, derived from various cosmological & mathematical significance. For instance, there are 108 beads on a mala, used for meditation, and there are 108 nadis (energy lines) converging to form the heart chakra.
The Summer Solstice, occurring around June 21st, marks the longest day of the year in the Northern Hemisphere and is a celebration of the sun at its peak. In Vedic tradition, this time is deeply connected to the sun deity, Surya, symbolizing light, energy, and life force.
Performing 108 Sun Salutations during the Summer Solstice is a way to honor the sun's power and invite its abundant energy into one’s life. This practice is seen as a spiritual ritual in a few ways:
Connection to Nature's Rhythms: The solstice signifies a powerful shift in nature, and by aligning one’s practice with this celestial event, one harmonize their Self with the Earth's cycles.
Purification & Renewal: The intensity of 108 Sun Salutations acts as a physical & mental cleanse, helping to release toxins, negative thoughts, and emotions.
Facilitates Spiritual Growth: The repetitive & meditative nature of the practice fosters a deep connection to the Self and Source | The Divine | The Universe, promoting inner peace & enlightenment.
Benefits of Practicing 108 Sun Salutations
Performing 108 Sun Salutations is a transformative experience that offers numerous benefits across physical, mental, and spiritual domains ::
Physical Benefits:
Improved Flexibility & Strength: The dynamic sequence stretches & strengthens major muscle groups, enhancing overall body flexibility and muscular endurance.
Cardiovascular Health: The continuous flow of postures increases heart rate and improves cardiovascular fitness.
Detoxification: Sweating through this rigorous practice helps to eliminate toxins from the body.
Mental Benefits:
Enhanced Focus & Concentration: The synchronization of breath & movement cultivates mindfulness and improves mental clarity.
Stress Reduction: The meditative aspect of the practice calms the mind, reducing stress & anxiety levels.
Emotional Balance: The rhythmic practice aids in balancing emotions, fostering a sense of stability & peace.
Spiritual Benefits:
Inner Harmony: The practice promotes alignment of body, mind, and spirit, enhancing overall well-Being.
Connection to the Divine: Performing 108 Sun Salutations is a form of moving meditation that deepens one's spiritual connection and sense of gratitude.
Energy Activation: The postures activate the solar plexus chakra, boosting inner strength & confidence.
A & B Sequences
There are two variations of Sūryanamaskāra: Sūryanamaskāra A & Sūryanamaskāra B, commonly practiced in different styles of Yoga, particularly in Ashtanga & Vinyasa. While both sequences share the foundational elements of honoring the sun and synchronizing breath with movement, they have distinct differences in their structure and the āsanas included.
Sūryanamaskāra A (Sun Salutation A)
Sūryanamaskāra A is the simpler and more commonly practiced of the two sequences. It consists of a series of nine movements, each linked with either an inhalation or an exhalation. The sequence is as follows:
Tadasana (Mountain Pose): Begin standing at the top of your mat.
Urdhva Hastasana (Upward Salute): Inhale as you reach your arms overhead.
Uttanasana (Standing Forward Bend): Exhale as you fold forward.
Ardha Uttanasana (Halfway Lift): Inhale, lifting your torso halfway up.
Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale as you step or jump back and lower halfway down.
Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale as you lift your chest.
Adho Mukha Svanasana (Downward-Facing Dog): Exhale as you lift your hips and form an inverted V shape.
Ardha Uttanasana (Halfway Lift): Inhale as you step or jump forward, lifting your torso halfway up.
Uttanasana (Standing Forward Bend): Exhale as you fold forward again.
Urdhva Hastasana (Upward Salute): Inhale as you rise up, reaching your arms overhead.
Tadasana (Mountain Pose): Exhale as you return to the standing position.
Sūryanamaskāra B (Sun Salutation B)
Sūryanamaskāra B is a more complex sequence that includes additional postures & movements, making it slightly longer and more physically demanding. It typically involves seventeen to nineteen movements. The sequence is as follows:
Tadasana (Mountain Pose): Begin standing at the top of your mat.
Utkatasana (Chair Pose): Inhale as you bend your knees and reach your arms up.
Uttanasana (Standing Forward Bend): Exhale as you fold forward.
Ardha Uttanasana (Halfway Lift): Inhale, lifting your torso halfway up.
Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale as you step or jump back and lower halfway down.
Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale as you lift your chest.
Adho Mukha Svanasana (Downward-Facing Dog): Exhale as you lift your hips.
Virabhadrasana I (Warrior I Pose): Inhale as you step your right foot forward and rise up with your arms overhead.
Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale as you step back and lower halfway down.
Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale as you lift your chest.
Adho Mukha Svanasana (Downward-Facing Dog): Exhale as you lift your hips.
Virabhadrasana I (Warrior I Pose): Inhale as you step your left foot forward and rise up with your arms overhead.
Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale as you step back and lower halfway down.
Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale as you lift your chest.
Adho Mukha Svanasana (Downward-Facing Dog): Exhale as you lift your hips and hold for several breaths.
Ardha Uttanasana (Halfway Lift): Inhale as you step or jump forward, lifting your torso halfway up.
Uttanasana (Standing Forward Bend): Exhale as you fold forward again.
Utkatasana (Chair Pose): Inhale as you bend your knees and reach your arms up.
Tadasana (Mountain Pose): Exhale as you return to the standing position.
Key Differences
Complexity & Duration: Sūryanamaskāra B includes additional postures (Utkatasana & Virabhadrasana I) and transitions, making it longer and more complex than Sūryanamaskāra A.
Physical Demand: The added postures in Sūryanamaskāra B require greater strength, flexibility, and stamina.
Variability: Sūryanamaskāra A is often used as a foundational warm-up sequence, while Sūryanamaskāra B adds variety & depth to the practice, engaging more muscle groups and enhancing overall physical conditioning.
practice Preparation
To undertake this profound practice, especially on The Summer Solstice, it’s essential to prepare both physically & mentally ::
Gradual Build-Up: If you are new to the practice, start by gradually increasing the number of Sun Salutations over the course of your dedicated time to practice.
Proper Warm-Up: Ensure you are adequately warmed up before starting to prevent injuries.
Hydration & Nutrition: Stay hydrated and maintain a balanced diet to support your body through the intensive practice.
Set Intentions: Begin with a clear intention or dedication for your practice, enhancing its spiritual significance.
playlist
Yoga Āsana :: Sūryanamaskāra (Sun Salutation) - A hour or so playlist I created for my Summer Solstice Āsana practice (& yours!).
Practicing Sūryanamaskāra on The Summer Solstice is a powerful way to honor the sun, align with nature, and foster profound physical, mental, and spiritual growth. As you move through each cycle of postures, let the radiant energy of the solstice inspire transformation & renewal, guiding you towards a state of harmony & enlightenment.
By embracing this ancient tradition, you not only celebrate the sun's life-giving energy but also experience a deep personal & spiritual fulfillment.
Honor the Cyclical Nature of Self Work
For those committed to the path of Self Work & spiritual evolution, the cyclical nature of The Wheel of the Year provides a consistent framework for growth & transformation. Each Sabbat serves as a sacred reminder of the eternal cycle of birth, growth, death, and rebirth that weaves through the tapestry of existence. As one attunes to the rhythms of the seasons, one is guided on a journey of Self-discovery & renewal, deepening the connection with the divine within one’s Self and within their surroundings.
I offer personalized guidance to help you integrate these practices into your life. Together, we will create a harmonious & balanced approach to supporting your health, well-Being, and spiritual connection. Begin your journey of aligning your Self Work with the Sabbats as a framework, and discover a deeper, more meaningful connection to the cycles of nature & your higher Self.