Sun Salutation - Namaskar Kriya Resources
If you’d like to learn and practice the detailed technique of this sequence to get gain more comfort and confidence in your practice, I offer tailored sessions to suit your body type and practice level.
- ⏳ Duration: 2 hours (enough to learn thoroughly and continue independently)
- 💰 Fee: $60 per sequence (includes a practice chart for home guidance)
- 📩 Booking: Email [email protected] to schedule your session
🌞 Namaskar Kriya (Salutation Practice) is a timeless sequence from the yogic tradition, performed at sacred junctures of the day to harmonize body, breath, and mind with the cycles of the Sun.
The Three Major Namaskar Sequences in the TantrasThe Tantras describe three primary Namaskāra Sādhana sequences, each linked to the sandhyās (junctures of the day):
2. Classical Surya Namaskar (Sun Salutation)
The Classic Surya Namaskar consists of twelve dynamic postures (daṇḍas) performed while circumambulating the mandala, accompanied by devotional verses.
3. Structure of the Twelve Postures
The twelve poses are categorized as:
4. The Twelve Names of the Sun (used in mantra practice)
There can be two explanation of why there are 12 poses in half round of suryna namaskar: There are 12 houses in sun astrology. The sun has been visualized as a Deity … and had many names, depending on the qualities which one wished to evoke.
There said to be 108 names of Sun but mostly 12 are used as a mantra in the practice.
5. Benefits of Surya Namaskar
6. Guidelines for Practice
7. Yogathon Challenge – 108 Sun Salutations
A traditional practice performed at seasonal junctures (solstices/equinoxes).
4-week or 8-week preparatory programs available at the studio.
The Three Major Namaskar Sequences in the TantrasThe Tantras describe three primary Namaskāra Sādhana sequences, each linked to the sandhyās (junctures of the day):
- Dawn Sandhyā (Morning) – The Classical Twelve-Part Sequence (Surya Namaskar)
- Noon Sandhyā – Sixteen Postures Aligned with Vedic/Tantric Syllables (Vinyasa/Ashtanga Surya Namaskar)
- Dusk/Midnight Sandhyā – Aṅga-Pradakṣiṇa-Krama (modern Chandra Namaskāra)
2. Classical Surya Namaskar (Sun Salutation)
The Classic Surya Namaskar consists of twelve dynamic postures (daṇḍas) performed while circumambulating the mandala, accompanied by devotional verses.
- Symbolism: Sun = spiritual consciousness, represented by pingala nadi (right energy channel).
- Purpose: Beyond physical exercise, Surya Namaskar aligns breath, movement, devotion, and mental focus—transforming asana practice into a spiritual offering.
3. Structure of the Twelve Postures
The twelve poses are categorized as:
- Aṣṭāṅgaḥ – using eight body parts
- Pañcāṅgaḥ – using five body parts
- Tryaṅgaḥ – using three body parts
- Ekāṅgaḥ – using one body part
4. The Twelve Names of the Sun (used in mantra practice)
There can be two explanation of why there are 12 poses in half round of suryna namaskar: There are 12 houses in sun astrology. The sun has been visualized as a Deity … and had many names, depending on the qualities which one wished to evoke.
There said to be 108 names of Sun but mostly 12 are used as a mantra in the practice.
- Mitra – Friend of all
- Ravi – Praised by all
- Surya – Guide of all
- Bhanu – Bestower of beauty
- Khaga – Stimulator of the senses
- Pushan – Nourisher of all
- Hiranyagarbha – The Creator
- Marichiman – Destroyer of disease
- Aditya – Inspirer
- Savitr – The Purifier
- Arka – Radiant One
- Bhaskara – The Illuminator
5. Benefits of Surya Namaskar
- Stretches and strengthens all major muscle groups
- Improves spinal flexibility and joint mobility
- Massages internal organs, aiding digestion and circulation
- Awakens prana (vital life force) and prepares the mind for meditation
- Creates balance between physical vitality and spiritual awareness
6. Guidelines for Practice
- Best time: Sunrise (before breakfast) or sunset (before supper)
- Beginner’s tip: Start with 4–6 rounds daily, add one round each week, working toward 12 rounds.
- Breath: Synchronize movements with inhalation/exhalation.
- Environment: Face the rising sun if possible, practice in a clean and open space.
7. Yogathon Challenge – 108 Sun Salutations
A traditional practice performed at seasonal junctures (solstices/equinoxes).
- What: 108 rounds of Surya Namaskar
- Why 108?
- 108 beads in a mala (Hinduism, Buddhism, Taoism)
- 12 zodiac signs × 9 planets = 108
- 108 names of the Sun and of the Buddha
- Diameter of the Sun ≈ 108 × Earth’s diameter
- Sacred mathematical significance (1×4×27 = 108)
4-week or 8-week preparatory programs available at the studio.
Classical Surya Namaskar (SN)
The Sanskrit name surya = 'Sun' and namaskara = 'salutaion'.
It is a dynamic group of asanas in a series of twelve physical postures or asanas. These alternating backward and forward bending asanas flex and stretch the spinal column and limb through their maximum range of motion (ROM). This series provides such a profound stretch to the whole body and engaging the major muscle group of the whole body that few other forms of exercise can be compared with it. It is an effective way of loosening up, stretching, messaging and toning all the joints, muscles and internal organs of the body.
Its versatility and application make it one of the most useful methods of inducing a healthy, vigorous and active life, while at the same time preparing for spiritual awakening.
It is a dynamic group of asanas in a series of twelve physical postures or asanas. These alternating backward and forward bending asanas flex and stretch the spinal column and limb through their maximum range of motion (ROM). This series provides such a profound stretch to the whole body and engaging the major muscle group of the whole body that few other forms of exercise can be compared with it. It is an effective way of loosening up, stretching, messaging and toning all the joints, muscles and internal organs of the body.
Its versatility and application make it one of the most useful methods of inducing a healthy, vigorous and active life, while at the same time preparing for spiritual awakening.
Let me repeat that no asana practice is complete without sun worship. Without its focusing of mental energies, yoga practice amounts to little more than gymnastics and, as such, loses meaning fruitless. Indeed the Surya Namaskara should never be mistaken for mere physical exercise –for something incidental, that is, that simply precedes the asanas of yoga. Therefore, it is necessary, before beginning the sun salutations, to pray to Surya and proves a […] to bestow upon us the good fortune of having only good thoughts, of hearing and speaking only good words, and of attaining a sound and strong body, so that we may have a long life and, one day, achieve oneness with God.” -Sri K. Pattabhi Jois, “Suryanamskara”
Sun Salutation should be practiced ideally in the morning before breakfast or in the evening before supper. The space should be open, facing the rising the run, if it is possible. I recommend to do start with at least six rounds of sun salutations for absolute beginners every day and adding one round after a week. Most beginners will find stiffness in their bodies from muscular tension, tightness in the tendons and toxic deposit in the joints. These symptoms will slowly disappear with the regular practice of sun salutation.
We recommend to practice 10-12 rounds of sun salutations before starting your work day.
One round of Sun Salutation consists of two sequences, the first leading with the right foot in positons 4 and 9, the second leading with the left. Keep your hands in one place from positons 3 to 10 and try to co-ordinate your movements with your breathing. Start by practicing four rounds and gradually build up to twelve rounds.
Sun Salutation should be practiced ideally in the morning before breakfast or in the evening before supper. The space should be open, facing the rising the run, if it is possible. I recommend to do start with at least six rounds of sun salutations for absolute beginners every day and adding one round after a week. Most beginners will find stiffness in their bodies from muscular tension, tightness in the tendons and toxic deposit in the joints. These symptoms will slowly disappear with the regular practice of sun salutation.
We recommend to practice 10-12 rounds of sun salutations before starting your work day.
One round of Sun Salutation consists of two sequences, the first leading with the right foot in positons 4 and 9, the second leading with the left. Keep your hands in one place from positons 3 to 10 and try to co-ordinate your movements with your breathing. Start by practicing four rounds and gradually build up to twelve rounds.
Sun Salutation = 12 steps
Namaskar Kriya 2 - Chandra Namaskar
The Moon Salutation, known in Sanskrit as “Chandra Namaskara” (SHAHN-drah nah-muh-SKAR-uh), is a series of poses performed in a particular sequence to create a cooling flow of movement.
Like the popular Sun Salutations (Surya Namaskara), each pose in a Moon Salutation is coordinated with your breathing: Inhale to extend, and exhale to bend.
But unlike Sun Salutations, which are heating and stimulating, Moon Salutations are cooling and quieting.
They are used to calm the mind and draw your awareness inward.
The lunar energy flows within ida nadi. It has cool, relaxing and creative qualities. Ida is the negative, introverted, feminine or mental force which is responsible for consciousness.
Moon Salutations are useful when energy or temperatures are high and a tranquil, quiet presence is required.
Like the popular Sun Salutations (Surya Namaskara), each pose in a Moon Salutation is coordinated with your breathing: Inhale to extend, and exhale to bend.
But unlike Sun Salutations, which are heating and stimulating, Moon Salutations are cooling and quieting.
They are used to calm the mind and draw your awareness inward.
The lunar energy flows within ida nadi. It has cool, relaxing and creative qualities. Ida is the negative, introverted, feminine or mental force which is responsible for consciousness.
Moon Salutations are useful when energy or temperatures are high and a tranquil, quiet presence is required.
Origin of Chandra Namaskar
In delineating this practice, Nīlakaṇtha draws from Vīraśaiva Tantras such as the Aṃśu and Ajita Tantras, which tell us that this particular sequence is the third of three total posture-based Namaskāra practices, respectively engaged at the junctures of dawn, mid-day, and at dusk and/or midnight. Nīlakaṇṭha in his Kriyāsāra calls the daily pan-Tantric Namaskāra practice the 'Praṇāma Vidhi' (‘Ritual Sequence of Prostration’). In his Tantric sources, it forms the final part of the yogin’s prescribed daily retinue of sixteen upacāra rites, a list which begins with ritual bathing (snāna) at a river. This list is referenced in the 19th century commentary on the Haṭhapradīpikā.
In delineating this practice, Nīlakaṇtha draws from Vīraśaiva Tantras such as the Aṃśu and Ajita Tantras, which tell us that this particular sequence is the third of three total posture-based Namaskāra practices, respectively engaged at the junctures of dawn, mid-day, and at dusk and/or midnight. Nīlakaṇṭha in his Kriyāsāra calls the daily pan-Tantric Namaskāra practice the 'Praṇāma Vidhi' (‘Ritual Sequence of Prostration’). In his Tantric sources, it forms the final part of the yogin’s prescribed daily retinue of sixteen upacāra rites, a list which begins with ritual bathing (snāna) at a river. This list is referenced in the 19th century commentary on the Haṭhapradīpikā.
Difference between SN and CN
- During the Sun Salutation practice, you must move from one pose to another quickly, while in the Moon Salutation, the poses are done slowly.
- Surya Namaskar is older than the Chandra Namaskar.
- The Moon Salutation came into practice in the late 20th century.
- Chandra Namaskar is performed fewer times than Suryanamaskar.
- In Moon Salutation, Ardha Chandrasana is practiced after Ashwa Sanchalanasana whereas in the Sun Salutation, it is not performed.
- The 12 steps of the Surya Namaskara refer to the 12 zodiac signs whereas the 14 poses of the Chandra Namaskara represent the 14 lunar phases.