Warm summer days are finally here. I’ve noticed that attendance in my evening classes has dropped a little, probably because the sun is staying out longer and people are spending a little more time outdoors.
And honestly, I think that is a beautiful thing. Being outside, moving, walking, gardening, hiking, or simply enjoying the longer daylight can be deeply nourishing for the body and mind.
I am also inviting myself to enjoy the longer daylight. This month, I am reflecting on the sun’s energy through the practice of Surya Namaskar (Sun Salutation).
More Than a Warm-Up
Whether I practice yoga at home or teach somewhere , I often begin with a few rounds of Surya Namaskar to warm up the body. This is how I was taught in teacher training, and it has always made sense to me. Sun Salutations prepare the limbs, awaken the spine, and help the body feel more ready for deeper postures like Warrior poses.
What I love about Surya Namaskar is that after a few rounds, my body feels more open and the breath becomes slow and steady. Holding posture becomes easier. When the experience comes together, I feel that my mind begins to settle.
So I knew there was something more happening in the practice than simply “warming up.”
As I returned to the origin and development of Surya Namaskar, I found that the practice has been described not only as physical exercise, but also as a way to cultivate energy, health, focus, and inner harmony.
The Rajah of Aundh and Surya Namaskar
A systematized form of Surya Namaskar was popularized by the Rajah of Aundh, Bhawanrao Shriniwasrao Pant Pratinidhi. In his book The Ten-Point Way to Health, he presented Surya Namaskar as a complete practice for health, vitality, and longevity.
He wrote that this system, when practiced faithfully, could bring “superb health, vibrant energy, and ‘new life for old’” (The Rajah of Aundh, 1938, 112).
Shrimant Appasahib, who demonstrated Surya Namaskar in the book, described the practice in such a beautiful way. He wrote that Surya Namaskar reaches every cell and sinew, helping the body “make the body sing.” (The Rajah of Aundh, 1938, 11)
That image really stayed with me.
It reminds me that the body is like an instrument. When the body is cared for, it can play more harmonious music. But when the body is tense, tired, or neglected, the music may feel out of tune.
And in yoga, the body is not separate from the breath, mind, heart, or spirit. When one layer is affected, the others are touched as well. In yogic language, we might say that the practice influences all koshas, the layers of our being.
The Body as an Instrument
The Rajah of Aundh described many benefits of Surya Namaskar. Some of his health claims reflect the language and understanding of his time, so I like to read them as historical inspiration rather than medical advice because his claims are still very meaningful to the modern yoga practice.
He emphasized that Surya Namaskar could be practiced almost anywhere, without expensive equipment or a special setting. This honestly is huge in this economy.
He also believed the practice supported the heart, lungs, digestive organs, spine, nervous system, and overall circulation. He especially described the nervous system as a kind of “spring of human power,” transmitting energy throughout the body.
From a yoga perspective, this makes sense. Surya Namaskar moves the spine through flexion and extension. It stretches and contracts the abdomen. It coordinates movement with breath. It awakens the whole body in a steady, rhythmic way. We can appreciate Surya Namaskar as a practice that builds warmth, mobility, strength, breath awareness, and concentration.
How the Ten-Step Surya Namaskar Was Practiced
In many modern yoga classes, we practice a twelve-posture version of Surya Namaskar. The first and last positions are often the same.
The Raja of Aundh taught a ten-step version. His sequence did not include Upward Salute, which made the practice shorter and slightly different from the version many of us know today.
He also gave special attention to preparation, concentration, and breath.
Preparation and Concentration
In the book, practitioners were instructed to place a piece of cloth in front of the feet, where the hands would eventually land during the forward fold. They were also encouraged to focus the mind on an image, such as the sun, a star, a circle of vivid color, or something personally meaningful.
What stood out to me most was his emphasis on concentration.
The Raja of Aundh believed that the mind and will should be brought fully into the practice. In other words, Surya Namaskar was not meant to be rushed through mechanically. It was a full-body, full-mind practice.
That feels very yoga to me.
When we bring awareness to the body, practice becomes more than exercise. It becomes a way of listening, guiding, and refining our relationship with ourselves.
Breath as Life Force
The book also gives strong attention to breathing. The Raja of Aundh described that air is the elixir of life.
In yoga, breath is more than the exchange of oxygen and carbon dioxide. Breath is closely connected to prana, the life force that sustains and animates the body.
The breathing method described in the book is quite different from the way many of us practice Sun Salutations today. It includes inhaling, holding the breath, exhaling, and emptying the lungs with a short “huh” sound.
This was eye-opening for me because I am used to the modern rhythm of one breath, one movement. In many yoga classes, we inhale to open or lengthen, and exhale to fold, step, or move downward.
When I tried this ten-points Surya Namaskar, the breathing pattern asked me to slow down more and pay closer attention to the moment.
If you explore this style, I would recommend moving gently and not forcing the breath. Breath retention is not appropriate for everyone, especially for those with certain health conditions, high blood pressure, pregnancy, anxiety, or respiratory concerns. It is always better to practice with ease rather than strain.
A Glimpse at the Ten Positions
Here is a simplified look at the ten-step version taught by the Rajah of Aundh:
- Place a piece of cloth in front of the feet. Stand with palms together at the chest. Lift the chest, lengthen the spine, and gently draw the abdomen in and up. (Breath One, Inhale for two counts and Hold for four counts)
- Fold forward, bringing the hands on the piece of cloth and the head toward the knees. (Breath One, Exhale for one count)
- Step one leg back into a low lunge. Keep the hands grounded and lift the gaze. (Breath Two, Inhale for two)
- Step back into Downward Facing Dog, lengthening through the spine and reaching the heels toward the floor. (Breath Two, Hold for four)
- Lower knees, chest, and forehead toward the floor while keeping the hips lifted. (Breath Two, Exhale for one)
- Move into a backbend similar to Cobra, opening the chest and stretching the front body. (Breath Three, Inhale for two)
- Return to Downward Facing Dog. (Breath Three, Hold)
- Step forward into Low Lunge on the other side. (Breath Three, Hold)
- Fold forward again. (Breath Three, Exhale for one)
- Return to standing with awareness of the breath and body. (Breath Four, Inhale for two, hold for four, and exhale for one)
This version feels familiar, but the experience is surprisingly different. The rhythm, breath retention, and placement of the head in Position Five create a very different experience from the modern Sun Salutation I usually practice.
My Eye-Opening Experience
When I first tried this version, I noticed a big difference in Position Four, Downward Facing Dog. I am so used to stepping back into Downward Facing Dog on an exhale. But in this approach, I was holding my breath after inhalation.
That changed everything.
I felt a subtle activation around the pelvic floor and lower abdomen, almost like a gentle awakening of Mula Bandha (Root Lock) and Uddiyana Bandha (Abdominal Lock).
Position Five also felt different. In many modern yoga classes, we practice Ashtanga Namaskara, or Knees-Chest-Chin. But in this version, the forehead and nose touch the floor instead of the chin. It created a different feeling in the neck, spine, and breath.
The hardest part for me was holding the breath from Position Six to Position Eight. Because I am so used to one breath, one movement, this interrupted my usual rhythm. I felt the urge to rush so I could take the next breath.
When I finally arrived back in standing, my shoulders lifted with the inhalation and then softened with the exhalation. It was a moment when the breath felt fuller, and my diaphragm felt more spacious.
Adding Antar Kumbhaka, or holding the breath after inhalation, gave me a very different experience from the twelve-step Sun Salutation I usually practice. I may continue exploring it gently and see how it feels in my body over time.
Simple Practice
The Rajah of Aundh said that one of the great benefits of Surya Namaskar is that it reaches small and often forgotten parts of the body, tuning them into harmony.
I love that idea.
Yoga can be very simple. It does not require a big space, an expensive mat, fancy clothes, or heavy equipment. Sometimes all we need is enough room to move, a little sunlight, and the willingness to begin.
In my personal practice, I am currently practicing six rounds of Surya Namaskar. One full set includes both sides, first stepping back with the left leg and then with the right leg.
If I practice almost every day, I can celebrate the sun’s energy by completing 108 Surya Namaskars by the Summer Solstice.
An Invitation for June Practice
This month, I invite you to try one or two gentle rounds of Surya Namaskar at your own pace.
Move slowly. Let the breath guide you. Notice how your body feels before, during, and after the practice.
Once you complete, rest in Savasana for a few minutes. Then sit quietly and feel the warmth, rhythm, and energy within you.
The sun is not only above us. In yoga, we can also remember the light within us.
Salute to the sun within you!
Key Takeaways
- Surya Namaskar is more than a warm-up. It can be a complete practice for the body, breath, and mind.
- The Rajah of Aundh helped popularize a ten-step version of Surya Namaskar through The Ten-Point Way to Health.
- His writing describes the body as something that can be tuned into harmony through steady practice.
- The older breathing method includes breath retention, which should be practiced gently and with care.
- You do not need much space or equipment to practice Sun Salutations.
- A few mindful rounds each day can help you connect with warmth, rhythm, vitality, and inner steadiness.
Reference
- The Rajah of Aundh. (1938). The Ten-Point Way to Health. J.M. DENT AND SONS LTD LONDON.