The sun salutation in Kundalini Yoga - The gateway to life<\/h2>\n
The sun salutation is an awakening and reverence for life on all levels of human existence. There is hardly an exercise in yoga that can be used so well in all situations in life, whether young or old, healthy or ill,<\/strong> and that can therefore be practiced safely throughout all years of life<\/strong>. <\/p>\n In Kundalini Yoga<\/strong>, the Sun Salutation is considered a cleansing and preparatory exercise that prepares for a deeper practice. However, when Mula Bandha is placed between postures or Sun Salutation is performed together with Kapalabhati, it transforms into a powerful tool for awakening energy and drawing it into the center. <\/p>\n In general, the sun salutation has an enlightening and strengthening effect on all levels of the human being - body, mind and soul<\/strong>. Before we turn to the forms of the sun salutation in Kundalini Yoga<\/strong>, let's look at how it affects the different levels of the human being: <\/p>\n <\/p><\/div>\n\t\t\t<\/div> Health is a state that occurs naturally when the body can move freely through life.<\/p>\n The freedom to move and breathe is not only good for the ability to move itself - it is a gateway to participation in life and thus to the ability to accept the gifts of life.<\/p>\n The sun salutation is therefore a gateway to life itself<\/strong>, especially on a physical level .<\/strong> When this gate is opened, all good things can enter - the fruitful challenge and gift of life can unfold.<\/p>\n The sun salutation makes you flexible, stimulates the circulation and opens you up for the day. It is hard to imagine remaining tired or depressed if you practise 12-24 sun salutations in the morning. <\/p>\n It creates a fertile tension in the body<\/strong> - and this tension is the foundation on which life can be supported. Tiredness and confusion have no place in it. <\/p>\n <\/p><\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div> On the level of the Pr\u0101\u1e47a, the sun salutation creates space to deal with emotions - it gives you serenity. Where strength is used consciously, relaxation is possible.<\/strong><\/p>\n The sun salutation also has an opening effect emotionally - it enables constructive aggression, which helps you to move forward in life, let go and take part in challenges with joy. Yoga is the unity of opposites.<\/strong><\/p>\n It frees you from depression and transforms it into activity. It frees you from fear and transforms it into strength. <\/p>\n <\/p><\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div> On the level of the mind, the sun salutation frees you from unnecessary thoughts - they are burned away in the fire of movement.<\/p>\n Thoughts are like clouds - behind them is always the sky, and behind it are always the stars, and there is infinity.<\/em><\/strong><\/p>\n Those who practice the sun salutation daily develop a clear mind that can distinguish the unnecessary from the essential, recognize the goal and move confidently towards it.<\/p><\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div> If you practise the sun salutation from the heart, you overcome yourself. At some point, you will leave behind what you think you have to be. <\/p>\n When you forget what you are, you go from wanting to being.<\/strong><\/em><\/p>\n Then you already are - this being is your resting in the world, your silent knowledge of the path, of the soul. Clear your conscience, practice surrender and find peace with yourself.<\/p><\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div> If you practise the sun salutation from the heart, you overcome yourself. At some point, you will leave behind what you think you have to be. <\/p>\n When you forget what you are, you go from wanting to being.<\/strong><\/em><\/p>\n Then you already are - this being is your resting in the world, your silent knowledge of the path, of the soul. Clear your conscience, practice surrender and find peace with yourself.<\/p><\/div>\n\t\t\t<\/div> The traditional sun salutation - as taught at the Bihar School of Yoga - consists of 12 postures. Each of these postures is assigned to one of the 12 names of the sun and reflects one of its aspects. <\/p>\n The simplest and at the same time most beautiful form of the sun salutation is the one in which the breath carries the movement. Not every pose is rigidly assigned a breath - rather, the breath leads and the movement follows. <\/p>\n \"First comes Pr\u0101\u1e47a, then comes the body. The breath is the soul of the body.\"<\/strong><\/em><\/p>\n This form can be practiced quickly or slowly - as the flow of your breath dictates. In the last position, you can lead your hands from the cosmos back to your heart - accompanied by a loud or silent OM.<\/strong> <\/p>\n Breathing sequence (orienting):<\/p>\n In this form, you take time to immerse yourself in each posture. The gaze is directed inwards, the breath is still and controlled. <\/p>\n Mula Bandha<\/strong> will transform the meditative effect of the exercise into an invigorating one. As soon as Mula Bandha is pulled at the end of each exhalation and each inhalation, the prana expands. After just three rounds, a feeling of magnetic power sets in. <\/p>\n Where exactly Mula Bandha is located is less important than the sensation of the root closure itself. The muscles of the anus, genitals, perineum and cervix are all equally involved in what constitutes the lower closure of the force. <\/p>\n Imagine that you draw the force into the center in the middle between the breaths. When you feel the power rising, you have found the bandha. This is the gateway to Kundalini Yoga.<\/strong> <\/p>\n Every posture becomes more present. Immersion in stretching and stillness becomes possible. The practice with two breaths per position is calm, meditative and regenerating. <\/p>\n It works at the level of the Manomaya Kosha. Mula bandha expands the prana; when the mind remains still, without agitation, the gateway to great power opens. <\/p>\n <\/p><\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div> This powerful practice was taught to me by my Kundalini Yoga teacher. It purifies and creates the basis and strength for deeper exercises. In each posture, a short Kapalabh\u0101t\u012b impulse is given from the navel. <\/p>\n This form is energizing, cleansing (physically & mentally) and liberating from unnecessary thoughts and emotions. The focus is on the U\u1e0d\u0101na Pr\u0101\u1e47a<\/strong>, the ascending life force that strives for expansion. In Tantra, U\u1e0d\u0101na Pr\u0101\u1e47a<\/strong> is also understood as the manifestation of Kundalini<\/strong>. <\/p>\n The movements are gentle and fast - like a dance around the center, but not like a deliberate stretch. Each posture is touched only fleetingly. <\/p>\n Begin slowly and carefully, placing each kapalabhati pulse mindfully. When you feel confident in the sequence of movements, you can gradually increase the speed so that the movement becomes a fiery dance around the center. <\/p>\n People often have two forms of blockages:<\/p>\n This exercise invites you to surrender to the flow of power.<\/strong><\/em><\/p>\n At the end of each round, when you return to Pran\u0101m\u0101sana, you chant a mantra - the mantra brings you back to your center:<\/p>\n Om \u015br\u012bma s\u016bry\u0101ya n\u0101r\u0101ya\u1e47\u0101ya nama\u1e25<\/strong><\/em><\/p>\n This practice is like a shower of light, a fire ceremony of the breath.<\/p>\n <\/p><\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div> The sun is the origin of life: all things move around it, everything will pass away in it. Every breath of wind, the ripples in the water, the growth of plants - everything can be traced back to its life-giving rays. <\/p>\n This form is not used exclusively in Kundalini Yoga, but Kundalini<\/strong> is Mantra-\u015bakti<\/strong>. It is God in the form of sound (\u015aabda Brahman). Therefore, she is also the vitality of all mantras. <\/p>\n When movement and mantra are combined, it is a powerful tool to honor the Goddess. In the devotion in the mantra, she vibrates as the electric force that gives life to the mantra. <\/p>\n You can recite one of the 12 names in each of the 12 postures, or chant a mantra in Pran\u0101m\u0101sana before each new round to center yourself. Hr\u0101\u1e41 O\u1e41 Hr\u0101\u1e41 Mitr\u0101ya Nama\u1e25 -<\/strong> I greet you, great friend!<\/p>\n Hr\u012b\u1e41 O\u1e41 Hr\u012b\u1e41 Ravaye Nama\u1e25 -<\/strong> I greet you, protector of all!<\/p>\n Hr\u016b\u1e41 O\u1e41 Hr\u016b\u1e41 S\u016bry\u0101ya Nama\u1e25 -<\/strong> I greet you, source of all good!<\/p>\n Hrai\u1e41 O\u1e41 Hrai\u1e41 Bh\u0101nave Nama\u1e25 -<\/strong> I greet you, radiant sun!<\/p>\n Hrau\u1e41 O\u1e41 Hrau\u1e41 Khag\u0101ya Nama\u1e25 -<\/strong> I greet you, sky walker!<\/p>\n Hra\u1e25 O\u1e41 Hra\u1e25 P\u016b\u1e63\u1e47e Nama\u1e25 -<\/strong> I greet you, the nurturing one!<\/p>\n Hr\u0101\u1e41 O\u1e41 Hr\u0101\u1e41 Hira\u1e47yagarbh\u0101ya Nama\u1e25 -<\/strong> I greet you, golden womb of life!<\/p>\n Hr\u012b\u1e41 O\u1e41 Hr\u012b\u1e41 Mar\u012bcaye Nama\u1e25 -<\/strong> I greet you, shining ray!<\/p>\n Hr\u016b\u1e41 O\u1e41 Hr\u016b\u1e41 \u0100dity\u0101ya Nama\u1e25 -<\/strong> I greet you, the beginning of all being!<\/p>\n Hrai\u1e41 O\u1e41 Hrai\u1e41 Savitre Nama\u1e25 -<\/strong> I greet you, creative power!<\/p>\n Hrau\u1e41 O\u1e41 Hrau\u1e41 \u0100rk\u0101ya Nama\u1e25 -<\/strong> I greet you, fiery ray of light!<\/p>\n Hra\u1e25 O\u1e41 Hra\u1e25 Bh\u0101skar\u0101ya Nama\u1e25 -<\/strong> I greet you, radiant source of light!<\/p><\/div>\n\t\t\t<\/div> Let us now go through the individual positions of the S\u016brya Namask\u0101ra<\/strong> together - the gateway to life.<\/strong><\/p>\n The postures are identical in any form of breathing or with mantra, whether the form supports the unfolding of Kundalini or not, so let's take a closer look at all the postures.<\/p>\n Note: In each round, one leg leads the way backwards and forwards. In the first round, the right leg starts, in the second round it is the left leg. <\/p><\/div>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div> Stand upright with your feet together. Your hands are slightly pressed against each other in front of your heart. Feel the power of your center. <\/p>\n Om \u015br\u012bma\u1e25 s\u016bry\u0101ya n\u0101r\u0101ya\u1e47\u0101ya nama\u1e25<\/strong><\/p>\n Drishti (gaze focus): To the horizon, with the inner focus in the heart.<\/p>\n As you inhale, raise your arms above your head and open your palms to the cosmos. The legs remain active, the chest is wide open and the arms are slightly spread. <\/p>\n Drishti: Into the cosmos<\/p>\n Bend forward from the hips. Place your hands next to your feet and your fingers next to your toes. Your knees may be bent at first to bring your stomach to your thighs. Then slowly straighten your legs so that your forehead rests on your knees. <\/p>\n Drishti: To the navel<\/p><\/div>\n\t\t\t<\/div> Step back with your right leg. Keep your fingertips on the floor next to your toes and raise your palms slightly. The pelvis sinks, the right knee remains over the right foot. The chest arches forward, the head is slightly tilted back. <\/p><\/div>\n\t\t\t<\/div> Step back into the mountain with your left leg. Feet closed. The hands, shoulders and hips form a line - no hollow back, no hunchback. The knees may remain slightly bent so that the pelvis has freedom. <\/p>\n Drishti: To the navel - enjoy the vastness and power<\/p>\n First lower your knees to the floor, then lower your chin between your fingertips. Slide your pelvis slightly forward until your sternum touches the floor. Eight points now touch the floor: feet, knees, sternum, chin and hands. <\/p>\n Drishti: To the horizon - forward, not to the ground<\/p><\/div>\n\t\t\t<\/div> Step forward with your right leg. In the next round, you will switch legs. Fingertips touch the floor, palms lift. Lower your hips, open your chest and look up. <\/p>\n Drishti: Aj\u00f1\u0101 Chakra<\/p>\n <\/p><\/div>\n\t\t\t<\/div> Step forward with your left leg. Keep your knees bent if this helps to bring your stomach to your thighs. <\/p>\n Drishti: Inwards - into the silence<\/p>\n With your knees bent and your back straight, straighten upwards. Open your chest, let your arms spread out slightly and show your palms to the cosmos. <\/p>\n Drishti: Into the cosmos - it's your home<\/p>\n Bring your hands together above your head and slowly lower them in front of your heart. As you lower your arms, you can chant the B\u012bja mantra of the sun aspect or simply OM to celebrate the connection between the cosmos and the heart. <\/p>\n Drishti: Inwards - to the heart<\/p>\n That's one round.<\/p><\/div>\n\t\t\t<\/div>![\"sun](\"https:\/\/yogamatsya.com\/wp-content\/uploads\/2025\/05\/sun.jpg\" "\\"sun\\"")
<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>Annamaya Kosha<\/h3>\n
Pr\u0101\u1e47amaya Kosha<\/h3>\n
But this serenity is based on inner strength and conscious tension.<\/p>\nManomaya Kosha<\/h3>\n
Vij\u00f1\u0101namaya Kosha<\/h3>\n
From there the unarticulated knowledge flows into the articulated - there is the source of your beliefs, and there is the source of your true knowledge.<\/p>\nVij\u00f1\u0101namaya Kosha<\/h3>\n
From there the unarticulated knowledge flows into the articulated - there is the source of your beliefs, and there is the source of your true knowledge.<\/p>\n<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>The 12 positions of the classic sun salutation<\/h2>\n
The positions are:<\/h4>\n
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<\/strong><\/li>\n![\"sun](\"https:\/\/yogamatsya.com\/wp-content\/uploads\/2025\/05\/surjanamaskara-e1746352595750.jpg\" "\\"surjanamaskara\\"")
<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>Forms of practice in Kundalini Yoga<\/h2>\n
One breath per posture - flowing breathing<\/h3>\n
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<\/strong><\/li>\nTwo breaths per posture - Mula Bandha<\/h3>\n
Where is Mula Bandha?<\/h4>\n
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Kapalabh\u0101t\u012b - The fiery purification<\/h3>\n
Power<\/h4>\n
Speed<\/h4>\n
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Conclusion<\/h4>\n
Mantra in sun salutation<\/h3>\n
The 12 names of the sun:<\/h4>\n
At the end of each round (from Hastott\u0101n\u0101sana to Pran\u0101m\u0101sana) you can chant the corresponding B\u012bja mantra (Hr\u0101\u1e41, Hr\u012b\u1e41 ...) as you exhale.<\/p>\n![\"Sun](\"https:\/\/yogamatsya.com\/wp-content\/uploads\/2025\/05\/SunYantra-rotated-e1747245162131.jpg\" "\\"SunYantra\\"")
<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>S\u016brya Namask\u0101ra in Kundalini and Hatha Yoga<\/h2>\n
Pran\u0101m\u0101sana - prayer posture<\/h3>\n
Hastott\u0101n\u0101sana - posture of the raised arms<\/h3>\n
P\u0101dahast\u0101sana - hands-to-feet posture<\/h3>\n
![\"Yoga](\"https:\/\/yogamatsya.com\/wp-content\/uploads\/2025\/05\/surya1.jpg\" "\\"surya1\\"")
<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>4. a\u015bva sa\u00f1calan\u0101sana - riding position<\/h3>\n
Drishti: Aj\u00f1\u0101 Chakra (between the eyebrows) <\/p>\n![\"Yoga](\"https:\/\/yogamatsya.com\/wp-content\/uploads\/2025\/05\/surya2.jpg\" "\\"surya2\\"")
<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>5. parvat\u0101sana - mountain position<\/h3>\n
6. a\u1e63\u1e6d\u0101\u1e45ga namask\u0101ra - eight-point greeting<\/h3>\n
![\"Yoga](\"https:\/\/yogamatsya.com\/wp-content\/uploads\/2025\/05\/surya3.jpg\" "\\"surya3\\"")
<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>9. a\u015bva sa\u00f1calan\u0101sana - riding position<\/h3>\n
![\"Yoga](\"https:\/\/yogamatsya.com\/wp-content\/uploads\/2025\/05\/surya5.jpg\" "\\"surya5\\"")
<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>10. p\u0101dahast\u0101sana - hands-to-feet pose<\/h3>\n
11. hastott\u0101n\u0101sana - posture of the raised arms<\/h3>\n
12. pran\u0101m\u0101sana - prayer posture<\/h3>\n
![\"Yoga](\"https:\/\/yogamatsya.com\/wp-content\/uploads\/2025\/05\/surya6.jpg\" "\\"surya6\\"")
<\/span>\n\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t<\/div>