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| Articles > Sun Salutation | ||
| A graceful sequence of twelve positions, Surya Namaskar is practiced as one continuous flow. Each position interacting with the one before connecting the body and alternately stretching and contracting to regulate the breathing. Practiced daily it gives great flexibility to the spine and joints and fitness to the waist. One round of sun salutation consists of 8 sequences. With each round, alternate initiation between right and left feet. With practice, surya namaskar should be done in coordination with the breath. 1.Stand erect with feet together and palms together in front of the chest. Weight should be evenly distributed. Exhale. 2.Inhaling, stretch the arms up and arch back from the waist, pushing the hips out, legs straight, Relax the neck. 3.Exhaling, fold forward, and press the palms down, fingertips in line with toes, bend the knees, if necessary. 4.Inhaling, bring the left (right) leg back and place the knee on the floor. Arch back and look up, lifting the chin. Keep proper alignment of knee over ankle at 90 degrees. 5.Retaining the breath, bring the other leg back and support your weight on hands and toes in a plank position. Keeping the front of the body strong with head and body in line and look at the floor between your hands. 6.Exhaling, lower the knees, then chest, and then forehead, keeping hips up and toes curled under. 7.Inhaling, lower your hips, point your toes and bend back. Keep legs together and shoulders down. Look up and back. 8.Exhaling, curl the toes under, raise hips and pivot into an inverted “V” shape. Try to push the heels and head down and keep the shoulders back. 9.Inhaling, step forward and place the left (or right) foot between the hands. Rest the other knee on the floor and look up, as in position 4. 10.Exhaling, bring the other leg forward and bend down from the waist, keeping the palms as in position 3. 11.Inhaling, stretch the arms forward, then up and back over the head and bend back slowly from the waist as in position 2. 12.Exhaling, gently come back to an up right position and bring the arms down by your sides. In Hindu mythology, the sun god is worshipped as a symbol of health and immortal life. “Surya is the Soul, both of the moving and unmoving beings”. The Sun Salutation originated as a series of devotions to the sun. Traditionally, it is performed at dawn, facing the rising sun. In time each of the twelve positions came to have its own mantra, celebrating aspects of the sun’s divinity. |
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