Surya Namaskara: A Technique of Solar Vitalization

by Satyananda Saraswati

Surya Namaskara (Salutation to the Sun) is probably one of the most well-known, versatile and vital techniques within the yogic repertoire. This work covers in detail all aspects of the practice and includes useful chapters on its effects on the spine, muscles, vital organs and endocrine system. A practical book for teachers and students.

Genres: Spirituality, Hinduism, Health, Bodies, Nonfiction, Religion

97 pages, Paperback

First published December 1, 2002

About the author

Swami Satyananda Saraswati was a sannyasin, yoga teacher and guru in both his native India and the West. He founded the International Yoga Fellowship in 1956 and the Bihar School of Yoga in 1963. He has authored over 80 books, including the well-known Asana Pranayama Mudra Bandha, recognised internationally as one of the most systematic yoga manuals today. Since its first publication by the Bihar School of yoga in 1969 it has been reprinted seventeen times and translated into many languages.

Reviews

[Ashish Iyer · Rating 5 out of 5]

To be honest, i started doing Surya Namaskar from this year onward due to Covid Lockdown. Youtube videos were great helped at some extend. This book helped me to understand details of Surya Namaskar. Do read this book, even if you know how to do it.

[mahesh · Rating 5 out of 5]

I don't want to dedicate myself to the entire package of yoga due to time constraints. But still wanted to reap the same benefit of complete involvement in doing yoga, After little research, I have decided to do Surya namaskar. Even though I am offering salutation to the sun through Surya Namaskar for the last few years, I was not aware of the immensity behind the Surya namaskar. Sri Satyananda Saraswati guruji elaborated the in and outs of Surya Namaskara in this book for yoga practitioners to imbibe the teachings readily. I didn't read this book in one go, I have read this book in installment since I want to adapt the teachings in practice. After adapting conscious awareness, Breathing, mantra siddhi, and concentration on chakra while performing Surya Namaskara have greatly improved the experience. If you are planning to start a yogic journey without a guru, This book might initiate you into the yogic path with its practical implementation.

ॐ मित्राय नमः Om Mitraya Namah.
ॐ रवये नमः Om Ravaye Namah.
ॐ सूर्याय नमः Om Suryaya Namah.
ॐ भानवे नमः Om Bhanave Namah.
ॐ खगाय नमः Om Khagaya Namah.
ॐ पूष्णे नमः Om Pushne Namaha.
ॐ हिरण्यगर्भाय नमः Om Hiranya Garbhaya Namaha.
ॐ मरीचये नमः Om Marichaye Namaha.

[David Pantano · Rating 5 out of 5]

Surya Namaskara, known in english vernacular as Sun Salutations, constitutes the heart of Vinyasa-based yoga. They are series of twelve Asanas (poses) linked by the breath and characterized by a flowing motion of poses that the practitioner executes transitioning from one posture to another. "Surya Namaskara is composed of the three elements of form, energy and rhythm. The twelve postures create the physical matrix around which the form of the practice is woven. These postures generate prana, the subtle energy which activates the psychic body. Their performance in steady, rhythmic sequence reflects the rhythms of the universe, the twenty four hours of the day, the twelve zodiac phases of the year and the biorhythms of our body. The rhythmic superimposition of this form and energy on our present body-mind complex is the transforming force..."

A treasure trove of information, this book covers a wide range of yogic concepts beginning with the grounding of the practice in Vedic lore and moving to more practical applications in psychodynamic and therapeutic aspects. Included are chapters on the activation and harmonization of Chakra psychic centres, Pranic vitalization, Mantra recitations and physical Asanas. The author outlines in an easy to reference manner core techniques to increase physical and mental vitalization, flexibility, concentration and consciousness. A must read book for any serious yogi looking to deepen their practice.

[Sian Lile-Pastore · Rating 4 out of 5]

A whole little book on sun salutations! Hurray! Liked the stuff about sun worshipping and how sun salutations effect the body, the muscles and the endocrine system.
"A relaxed and happy person infects the minds of others in a positive way. Though people may initially make jokes about anything out of the ordinary they soon become inquisitive, especially when faced with their own tensions, generated by modern living. This is how fads develop."
Oh and again, top quality cover design Bihar! Just looking at those covers makes me feel like I'm in a commune in the 70s.

[Vivek · Rating 5 out of 5]

I have been teaching Surya Namaskara since last 9 years. After reading this book I realized the subtle aspects of the practice. In last 2 weeks because of this book, I have improved my teaching skills during my Yoga classes. People should read this book before doing/teaching Surya Namaskara as it's a very powerful tool, could harm your body if you don't do it properly.

[Erinmelissa999 · Rating 5 out of 5]

I always knew there was more to sun salutations than was typically presented in yoga classes but I didn't realize HOW much more. Also, it contains the best most concise summary of the endocrine system I've seen for a non-medical audience.

[Rajesh Arumugam · Rating 5 out of 5]

Swami Satyananda Saraswathi's books so informative, comprehensive, diligent, thesis kind of work.
This book is a great one on Surya Namaskar. I don't know if there is any other book in the market that is so comprehensive on Surya Namaskar.

It covers why & how to do Surya Namaskar, hints, why it is necessary to Shavasana after Surya Namaskar, Psychic centres, pranic generators, rhythms of life, therapeutic principles, interaction with vital organs, endocrine systems, spinal manipulation, effects on muscles. These things are easily understandable to non-medical audience also.

One of the thing that I learnt is awareness the starting position is of utmost importance is necessary as it is before commencing any spiritual practice or important task.

I am sure that, after one reads this book, I am sure they will approach Surya Namaskar much more diligently and better than before. This book will deepen your practice and knowledge of Surya Namaskar and your body.

You can find this book in http://archive.org/details/SuryaNamas...

[Urbandale Library · Rating 4 out of 5]

This book includes an exhaustive explanation of the practice of Surya Namaskara, the Sun Salutation. It is great for learning as well as practice. It discusses all the postures, the mantras, the therapeutic principles and the effect on vital organs. Great read for anyone interested in learning, teaching or practicing Surya Namaskara!

[Jeffrey Coan · Rating 5 out of 5]

A great book on the sun salutations. It really helped open up my beginning practice. The only confusing thing is that the sequence in this book for surya Namaskar A is different from what I was taught in Mysore Ashtanga.

[Anurag · Rating 5 out of 5]

Awesome book. Must read for every one. English version is also available online

[शिखा · Rating 5 out of 5]

Very informative

[Lasic · Rating 5 out of 5]

Read this book in Hindi. You need to understand what Surya Namaskar is. It does have instruction and it is not just an exercise. It is way more than that. We need to understand the core of it.

[Liam O'Leary · Rating 4 out of 5]

I am a yoga teacher and neuroscience PhD graduate based in the UK.

Highly recommended mainly to Vinyasa yoga teachers, or students who are dedicated and interested in sun salutations enough to want to go beyond their general asana and pranayama structure. Best for those open to interpretations of the subtle body (chakras) and yoga on physiology, even if the views are dated and not strongly backed by science, they do encourage good inquiry about yoga.

This is a 1973 overview of the traditional sun salutation in yoga practice. I wish there was more information and variation in the content, but perhaps this is all there is. I would not say 5* as it does not cover sun salutation A or B, only sun salutation C (aka "traditional sun salutation"). In the West, sun sal A and B are more common due to their accessibility, and I do wonder on their origins or how they might align with things like sun and bija mantras mentioned here. So this edition of the book is not comprehensive as it does leave me wondering about these or other things about leading and experiencing a sun salutation (even if they were contemporary, an afterword providing context to this 2013 edition would rectify it). But for what it is, it is a great summary, eye-opening, very accessible, it reads very well in English.

[Hazal · Rating 5 out of 5]

Must read book for Who teachin surya namaskar or want to deepen their practice.

[Mark Beeman · Rating 5 out of 5]

Clear exploration of the classic yoga sequence has added immensely to my understanding. While I have practiced the sequence hundreds of times, this brought new awareness of other energetic and spiritual possibilities.

[Priyank · Rating 5 out of 5]

One of the best book for Surya Namaskar, and the Best book in yoga for me yet, opens up a new realm for me.
Other books from Swami Satyananda are also perfect but on the deeper side (i.e. Prana and Prayanama).
Therefore, this was delight to read and the knowledge was in the confident words.

[Maria · Rating 4 out of 5]

Loved it! It deepened my practice, my knowlegde and gave more meaning to my self observance

[Stefan Jernberg · Rating 4 out of 5]

This book has all the in´s and out´s of sun salutations, there is so much more to it than first meets the eye. If you are serious about yoga do read this book.

[Frank · Rating 4 out of 5]

A great little book to read if you want to take on a truly transformative traditional yogic practice.

[Yogesh Dubey · Rating 5 out of 5]

All about surya namakar in 5 deva sun has his space ram appeared in his dynasty in Sanatan Dharma all this is nice put through all mantra and poses are there with pictures

[Gnanakumar · Rating 5 out of 5]

Enlightened system of living by worshipping the sun

It is not just a book illustrating only the series of poses of Surya Namaskar (salutation to the sun) but also elucidates the various benefits and effects it has on vital organs, muscles, the spine and endocrine glands by practising it regularly. Its advantage also extends to a wide range of therapeutic conditions. Awareness of chakra and repetition of mantra while exercising provide the benefit in total. The Hints and Guidelines chapter answers common questions such as when and where to practise, how many rounds, limitations and specific hints for each pose. A highly recommended book for all ages to understand and appreciate the ancient solar vitalization technique.

[Bec Screnci · Rating 4 out of 5]

This book gives a very clear overview of the sun salutation yoga methodology and theory. It can get quite technical when discussing the chakras and each individual step of the process, which is helpful if you'd like to learn deep theory. For those seeking to bring the surya namaskara practice into their daily lives, I'd recommend this book highly as it is clear, concise and also has a few diagrams to make sure you know what you're meant to be doing.

Since reading this book, I've been practicing my sun salutation most mornings, and thanks to the clear direction of the book, I know what I need to do and how I can achieve it.

[Magdelene (Ambria) · Rating 5 out of 5]

I'll admit it: I assumed that "Sun Salutation" meant a version of this as taught in a regular American yoga class. Um, no. This is old-school yoga, the kind that the actual gurus still do. Though I am fairly in shape, I ended up flat on my face after doing only three of these as instructed. I consider myself humbled.

That said, this workout really is the only one you ever need. If you can do 36 revolutions of this as instructed, you will likely not need any other additions to your workout routine whatsoever.

[Malcolm · Rating 4 out of 5]

Every time I restart regularly doing Surya Namaskara I wonder why I ever stopped. Finally read this brief book cover to cover after dipping into it over the years. It is probably more valuable as a reference book, showing the different levels with which the asanas can be practiced. But having that straight makes reading the whole worthwhile. In addition it provides valuable tips on minor positioning and position options to assist in improving the value from practicing the sequence.

[.*•. ☾ sephia ☾ .•*. · Rating 3 out of 5]

The sun salutation descriptions were easy and straightforward. However, I felt the rest of the book was unnecessary filler to get a bit more of a substantial book that is better to sell.

Also the idea that sun salutations can help with an “easy and painless childbirth” is ridiculous. And I also don’t completely trust a lot of his “scientific claims” about the benefits. I know yoga is extremely great for the mind and body, but I don’t think it’s a complete cure for everything.

[Rebecca Michelle · Rating 5 out of 5]

A deep dive into the classical practice of Surya Namaskara or Sun Salutation. Learn the Chakra association of each pose, as well as the Surya mantras associated with each. My favorite thing to discover is that each pose corresponds to an astrological sign!

[Vipul Musani · Rating 4 out of 5]

Surya namaskar explained in a nice way. It is essential to remove our misunderstandings and practice it perfectly.

[Yuni Amir · Rating 5 out of 5]

A quick reminder about what the practice is all about

[Sharmila R Udupa · Rating 5 out of 5]

I would say, Can it get any better?

[Anjalica · Rating 5 out of 5]

Love the illustrations and instructions for the different poses. Meaning of the Surya Namaskara was very helpful being a beginner it gave me more insight.