KUNDALINI SURYA NAMASKAR (Sun Salutation)

Kundalini Yoga’s version of Surya Namaskar (Sun Salutation) is a dynamic, meditative sequence of movements designed to awaken energy, connect with the breath, and honour the vitality of the sun. This version focuses on maintaining rhythmic flow, mantra, and breath awareness, bringing physical, mental, and spiritual alignment.

Instructions for Kundalini Surya Namaskar:

1. Starting Position (Prayer Pose):

   • Stand with your feet together and palms pressed together at the centre of your chest in Prayer Pose (Namaste Mudra).

   • Take a deep inhale, connecting to your breath and setting your intention.

2. Inhale: Reach Up (Arms Overhead Pose):

   • Extend your arms upward, stretching your spine and lengthening your body.

   • Gaze gently toward your hands or straight ahead.

3. Exhale: Forward Fold:

   • Hinge at your hips and fold forward, bringing your hands toward the ground.

   • Allow your head to hang naturally and your knees to bend slightly if needed.

4. Inhale: Extend the Right Leg Back (Low Lunge):

   • Step your right foot back into a lunge position, keeping your left knee bent and your hands resting on the ground.

   • Lift your chest slightly and look forward.

5. Exhale: Downward Dog Pose:

   • Step your left foot back to meet your right foot, forming an inverted "V" shape with your body.

   • Keep your spine long, and press your heels gently toward the floor.

6. Inhale: Cobra Pose (Bhujangasana):

   • Lower your knees, chest, and chin to the ground in one motion.

   • Slide forward into Cobra Pose, lifting your chest while keeping your elbows bent and close to your body.

7. Exhale: Downward Dog Pose:

   • Push back into Downward Dog, maintaining a steady, deep breath.

8. Inhale: Step Forward with the Right Leg (Low Lunge):

   • Step your right foot forward into a lunge, with your left leg extended back.

   • Keep your hands on the ground and your gaze forward.

9. Exhale: Forward Fold:

   • Step your left foot forward to meet your right, returning to a forward fold.

   • Allow your body to relax as your head hangs down.

10. Inhale: Reach Up (Arms Overhead Pose):

    • Slowly rise to a standing position, sweeping your arms up overhead in a stretch.

    • Gaze toward your hands or straight ahead.

11. Exhale: Return to Prayer Pose:

    • Lower your arms, bringing your palms together at your chest in Prayer Pose.

Optional Mantras:Chant Kundalini mantras like Sat Nam or Ra Ma Da Sa Sa Say So Hung as you move through each step to deepen your connection to the practice.

Tips for Kundalini Surya Namaskar:

• Maintain a steady, rhythmic breath throughout the sequence.

• Start with 3 to 5 rounds, gradually increasing as your endurance improves.

• Focus on awareness and intention with each movement, rather than speed.

Benefits:

• Enhances flexibility, strength, and balance.

• Activates energy flow and connects the body with the breath.

• Grounds the lower chakras and opens the heart centre.

• Promotes mental clarity and inner calm.

Kundalini Surya Namaskar is more than a physical exercise—it’s a meditative flow that honours the life-giving energy of the sun, inviting vitality and mindfulness into your practice.