How to deepen the Surya Namaskar Practice!

The Internet is full of scriptures on Surya Namaskars or Sun Salutations. Once a Yogi gets better at the physical poses of the Surya Namaskars, the next important step is to explore its subtler dimensions. However, only increasing the number of rounds might not help achieve this.

This article is for those who wish to move beyond the physicality of Surya Namaskars and gain insight into its inner workings. Here are my thoughts on this.

How many of you remember the marble and spoon race from childhood?

We used to hold a spoon in our mouth with a marble balanced on it. The aim was to reach the finish line without dropping the marble. And if the marble fell, we were back to the starting point where we had to put the marble back in the spoon and run again.

So what does this mean? It’s not only essential to reach the finish line, but also to ensure the marble on the spoon stays balanced and intact in the process.

Now let’s take this analogy and apply it to Surya Namaskars. Practising the salutations only as a physical exercise to reach a set goal of 6, 12 or more rounds will be like crossing the finish line, but without the marble or spoon intact. The real purpose and benefit are wholly lost.

Therefore, the most crucial aspect here is Awareness.

While doing Surya Namaskars, it is essential to do every round with a whole lot of Awareness. And this Awareness needs to be moved from one Chakra to the next without dropping it. Much like the marble, if it drops, you need to start again!

So what is the best technique to keep the marble on the spoon intact during the race? It is to walk — slowly, steadily and consciously. Similarly, in Surya Namaskars, one can perform the asanas at a pace comfortable to the individual, and that helps keep the Awareness intact. No sudden jerks or force. This form of gentle and gradual transition from one asana to the next, from one Chakra to the next will help the yogi immerse himself deeper in practice.

How is this done? In the first pose, Pranaamasana (prayer pose), the Awareness is directed to the Anahat Chakra (heart centre). And as the arms raise into Hastautthanasana, the Awareness is softly moved into the Vishudhi Chakra (throat centre). With the next asana, it slowly descends towards the Swadishthan chakra (the root of the spinal column).

In this manner, picture Awareness to be a ball of light in the spinal column transitioning from one Chakra to the next. The intent is to keep the awareness ever-flowing, and not just to finish the decided number of Surya Namaskars.

Once practised in the above manner, every round becomes powerful and magical. And remember, you are the only judge of your race, nobody else can see or regulate your Awareness. Be a witness to your practice and never let that ball of light drop!

And yes, a yogi can apply the same technique to other Asanas and Pranayams too for greater understanding and benefit.

Hope this helps!

I dedicate this article to all the Gurus of BSY for devising these wonderful techniques for our welfare and growth. And Madam and Sir at Dhrti Yoga Center for helping us gain a deeper understanding of Yoga Sadhanas. Words will never be enough to convey my gratitude and obeisances to all my Gurus.

Source websites:
www.biharyoga.net
https://www.dhrti.com/

Edit:- Thanks Krithika, for organizing the messaging of this article.

References for chakras with associated poses :