Surya Namaskara (Sanskrit: सूर्य नमस्कार sūrya namaskāra) is the Sun Salutation practice. It combines asanas, breathing, and awareness, promoting the flow of energy in the body. This practice is an opportunity to cultivate gratitude, devotion, connection with nature, and higher consciousness. It consists of a dynamically performed sequence of asanas, where each movement is coordinated with breathing and the Sun Salutation mantras. This practice symbols the beginning of a new day, honoring solar energy, and human connection with nature and the universe. Surya Namaskar yoga is practiced in the morning to activate the body, improve flexibility, and encourage the flow of energy. It provides energy and alertness for the whole day.

The practice of Surya Namaskara revitalizes and strengthens the main muscle groups, including arms, legs, abdomen, back, and chest; improves body flexibility; stretches the spine, shoulders, hips, and leg muscles; stimulates internal body organs; improves blood circulation; promotes cardiovascular activity; improves oxygen supply to the body; restores the balance between strength and flexibility; helps regulate weight by increasing metabolism and helping burn calories; improves posture and spinal health, enhancing spinal mobility. Rhythmic movements with breathing also provide psychological benefits: calming the nervous system, contributing to stress reduction, cultivating mindfulness, and helping release tension.

Sun Salutation is a dynamic sequence of yoga asanas that connects movement, breathing, and mindfulness. It consists of 12 synchronized poses symbolizing the solar energy cycle. It is performed in the morning to salute the sun as the source of life, light, and awareness.

You can learn to correctly perform Sun Salutation exercises by coming to the Mai Ram Yoga ashram or by joining Mai Ram Yoga Patreon, where you will find instructional videos.

Mai Ram yoga recommendations: Surya Namaskara is highly suitable for daily yoga practice, best practiced early in the morning during sunrise when solar energy is most active and on an empty stomach. Practice on a yoga mat, facing the sun. Wear loose, comfortable clothes and try to practice barefoot. If weather conditions are favorable, it is recommended to perform the practice in nature. The practice lasts about 20 minutes.

In the yoga tradition, the Sun symbolizes the inner light of consciousness, which is awakened through the practice of Surya Namaskar. The Sun is considered not only a physical source of light but also a symbol of consciousness, which illuminates our mind and body and fosters spiritual growth. Each pose of Surya Namaskara is associated with one of the names of the Sun, reflecting different aspects of divine consciousness. Surya Namaskara mantras:

1. Om mitrāya namaḥ - Salutations to the friend of all!

2. Om ravaye namaḥ - Salutations to the shining one!

3. Om sūryāya namaḥ - Salutations to the sun, the source of life!

4. Om bhānave namaḥ - Salutations to the giver of light!

5. Om khagāya namaḥ - Salutations to the traveler of the sky!

6. Om pūṣṇe namaḥ - Salutations to the nourisher of all life!

7. Om hiraṇyagarbhāya namaḥ - Salutations to the source of golden light!

8. Om marīcaye namaḥ - Salutations to the lord of rays!

9. Om ādityāya namaḥ - Salutations to the spiritual Father of the universe!

10. Om savitre namaḥ - Salutations to the awakener of life!

11. Om arkāya namaḥ - Salutations to the God of light!

12. Om bhāskarāye namo namaḥ - Salutations to the giver of light in the whole world!

By performing the Surya Namaskar poses and repeating and contemplating the mantras, a person strengthens inner harmony and spiritual connection. The practice of Surya Namaskara is an opportunity to cultivate gratitude, devotion, connection with nature, and higher consciousness.

The practice of Surya Namaskara must begin with conscious preparation both physically and internally. After waking up early in the morning, one should stand on the ground facing the Sun. It is important to feel the earth under your feet and your body. After that, you need to focus on breathing and the inner and outer light. Inhale the light and exhale the tension and only then start the practice, feeling gratitude internally towards the greatest source of light.

Tips for beginners:

-The most important thing is to learn the correct technique together with a teacher to make the practice safe and effective.

-Preparation for yoga practice: choose loose and comfortable clothing, and a yoga mat.

-Move calmly, focusing attention on breathing and body movements.

-Breathing must be smooth and synchronized with the movement.

-Do not try to achieve perfect poses right away, the most important thing is safety.

You can learn to correctly perform the Sun Salutation practice by coming to the Mai Ram Yoga ashram or learn to do yoga at home by joining Mai Ram Yoga Patreon, where you will find instructional videos.