Surya Namaskar B (Sun Salutation B)

Surya Namaskar B, a dynamic sequence of yoga postures, is a profound practice that combines movement, breath, and mindfulness. Rooted in ancient tradition, it offers a holistic approach to physical, mental, and spiritual well-being. In this article, we delve into the truths behind Surya Namaskar B, share practical tips for mastering the sequence, and offer affirmations to enhance your practice.

1. Union of Body and Breath: Surya Namaskar B synchronizes movement with breath, fostering a deep connection between the body and the breath. This union promotes awareness, mindfulness, and inner balance.

   

2. Energetic Alignment: Each posture in Surya Namaskar B stimulates specific energy channels (nadis) and chakras, facilitating the free flow of prana (life force energy) throughout the body. This alignment restores vitality and harmony within.

3. Physical Benefits: Surya Namaskar B offers a comprehensive workout, engaging multiple muscle groups, improving flexibility, strength, and endurance. It also stimulates the cardiovascular system, enhances blood circulation, and boosts metabolism.

4. Mental Clarity: The rhythmic flow of Surya Namaskar B calms the mind, reduces stress, and enhances focus and concentration. Regular practice cultivates mental clarity, emotional stability, and a sense of inner peace.

 

1. Ancient Roots: Surya Namaskar, or Sun Salutation, has ancient roots in Vedic tradition, dating back thousands of years in India. While the exact origins of Surya Namaskar B are not documented, the practice of saluting the sun as a symbol of worship, gratitude, and vitality has been prevalent in various cultures and civilizations throughout history.

2. Yogic Evolution: The practice of Surya Namaskar B evolved within the broader context of Hatha Yoga, which emerged around the 9th century CE. Initially, Surya Namaskar was a simple sequence of prostrations and adorations performed to honor the sun god, Surya. Over time, it evolved into a more structured series of postures, incorporating breath awareness, movement, and meditation.

3. Integration of Asanas: Surya Namaskar B as we know it today is a dynamic sequence of yoga postures systematically arranged to flow together in a continuous rhythm. This evolution likely occurred over centuries as yogis and sages explored the therapeutic and spiritual benefits of various asanas (yoga poses) and integrated them into the traditional Sun Salutation.

4. Spiritual Significance: In addition to its physical benefits, Surya Namaskar B holds deep spiritual significance in Hindu mythology and philosophy. The sun symbolizes the divine consciousness and the source of all life, making Surya Namaskar B a symbolic gesture of reverence and connection to the cosmic energy that sustains existence.

5. Transmission of Knowledge: Historically, the practice of Surya Namaskar B was transmitted orally from teacher to student within the guru-shishya parampara (teacher-disciple tradition). This sacred transmission ensured the preservation and authenticity of the practice, allowing it to endure through generations despite the absence of written records.

6. Global Influence: With the spread of yoga to the West in the 20th century, Surya Namaskar B gained popularity beyond its traditional cultural context. It became integrated into modern yoga practices and is now widely practiced worldwide as a foundational sequence for physical fitness, stress relief, and spiritual growth.

7. Continued Evolution: While Surya Namaskar B has ancient roots, it continues to evolve in response to contemporary needs and insights. Yoga teachers and practitioners around the world innovate and adapt the sequence, incorporating variations, modifications, and creative expressions to suit diverse body types, abilities, and intentions.

Understanding the deeper history truths of Surya Namaskar B enriches our appreciation for this ancient practice, recognizing its cultural significance, spiritual symbolism, and ongoing evolution as a timeless embodiment of yoga's wisdom and vitality.

1. Tadasana (Mountain Pose): Stand tall with feet together, arms by your sides, and palms together at your heart center.
2. Utkatasana (Chair Pose): Inhale, raise your arms overhead, palms facing each other or pressed together, and bend your knees, lowering your hips into a squatting position. Keep your chest lifted and gaze forward.
3. Urdhva Hastasana (Raised Arms Pose): Exhale, straighten your legs slightly as you lift your hips and torso up, bringing your arms alongside your ears or reaching up towards the sky. Arch back slightly if comfortable, lifting your gaze.
4. Uttanasana (Forward Fold): Inhale, hinge at the hips, and fold forward from the waist, reaching your hands towards the floor or shins. Keep your spine long and gaze forward.
5. Ardha Uttanasana (Halfway Lift): Exhale, lengthen your spine forward, lifting your torso halfway, parallel to the floor. Keep your back flat and gaze forward.
6. Kumbhakasana (Plank Pose): Inhale, step or jump back into a plank position, wrists under shoulders, body in a straight line. Engage your core and lengthen through your spine.
7. Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale, lower your body halfway, keeping elbows close to the body. Keep your core engaged and spine neutral.
8. Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale, press into your palms and tops of your feet, lifting your chest and thighs off the mat. Keep your shoulders away from your ears and gaze forward.
9. Adho Mukha Svanasana (Downward-Facing Dog): Exhale, lift your hips up and back, forming an inverted V shape with your body. Press your palms into the mat, engage your core, and lengthen through your spine.
10. Virabhadrasana I (Warrior 1): Inhale, step your right foot forward between your hands, aligning knee over ankle. Rotate your back foot down at a 45-degree angle, keeping the back leg straight. Lift your arms overhead, stacking shoulders over hips, and gaze up.
11. Chaturanga Dandasana (Four-Limbed Staff Pose): Exhale, step or jump back into a plank position, then lower down halfway, keeping elbows close to the body.
12. Urdhva Mukha Svanasana (Upward-Facing Dog): Inhale, press into your palms and tops of your feet, lifting your chest and thighs off the mat. Keep your shoulders away from your ears and gaze forward.
13. Adho Mukha Svanasana (Downward-Facing Dog): Exhale, lift your hips up and back, forming an inverted V shape with your body. Press your palms into the mat, engage your core, and lengthen through your spine.

Repeat the sequence, starting with Virabhadrasana I on the left side, to balance the sequence on both sides.

2. With each movement, I awaken strength, flexibility, and vitality in my body.

3. My mind is calm, my heart is open, and my spirit is free as I journey through the sequence.   

4. I honor my body's wisdom and move with grace and ease, respecting its limitations and celebrating its capabilities.

1. Mountain Pose (Tadasana):

   Root Chakra (Muladhara) - Affirmation:

"I am grounded, stable, and secure. My roots run deep, connecting me to the earth's energy. I am safe and supported."

2. Forward Fold (Uttanasana):

   Sacral Chakra (Swadhisthana) - Affirmation:

"I embrace pleasure, creativity, and abundance in my life. I flow with the rhythm of life, allowing joy and vitality to flow freely."

3. Halfway Lift (Ardha Uttanasana):

   Solar Plexus Chakra (Manipura) - Affirmation:

"I am confident, empowered, and in control of my life. I embrace my personal power and act with courage and determination."

4. Low Plank (Chaturanga Dandasana):

   Heart Chakra (Anahata) - Affirmation:

"I give and receive love freely. My heart is open, and I am connected to the love that surrounds me. I forgive myself and others with compassion."

5. Upward-Facing Dog (Urdhva Mukha Svanasana):

   Throat Chakra (Vishuddha) - Affirmation:

"I speak my truth with clarity and integrity. My voice is an expression of my authentic self, and I communicate with confidence and compassion."

6. Downward-Facing Dog (Adho Mukha Svanasana):

   Third Eye Chakra (Ajna) - Affirmation:

"I trust my intuition and inner wisdom. I see clearly beyond appearances and connect with my inner guidance. My vision is expansive and insightful."

7. Warrior I (Virabhadrasana I):

   Crow Chakra (Sahasrara) - Affirmation:

"I am one with the universe, connected to divine wisdom and consciousness. I am open to receiving divine guidance and enlightenment. I am a channel for cosmic energy."

8. Mountain Pose (Tadasana) (Returning to the beginning):

   Root Chakra (Muladhara) - Affirmation:

"I am grounded, stable, and secure. My journey is anchored in the present moment, rooted in the wisdom of the earth. I am balanced and whole."

By aligning affirmations with the chakras targeted in each pose of Surya Namaskar B, you can deepen your practice and enhance the harmonization of energy centers, fostering balance, alignment, and holistic well-being.

 

Conclusion

By embracing these truths and following the suggested practice tips, you can deepen your experience of Surya Namaskar and harness its transformative potential for physical, mental, and spiritual well-being.