All sessions of
Yoga 'Asanas' begin with the 'Surya Namaskar' or sun salutation.
It is a series of gentle flowing movements synchronized with the
breath. This excellent warm up exercise consists of a sequence of
positions that move the spine in various ways and promote
flexibility in the limbs. It is of special benefit to beginners,
to stiff people, and to the elderly, since it helps the body to
gain flexibility. It also regulates the breath and focuses the
mind.
Methods / Steps:
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Stand up
straight with your feet together and your hands in prayer
fashion. Feel awareness of the whole body. |
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Inhale as you
raise your arms up over your head, arching your back
slightly. |
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Exhale as you
bend forward and bring your hands towards the floor. Keep
your knees slightly bent and let your head hang relaxed.
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Inhale as you
reach the right leg back while bending the left leg into a
lunge. |
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Slowly begin
to exhale as you place your left leg back next to the right
and straighten the body into plank pose...finishing the
exhale as you... |
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...Lower your
body to the floor, touching your chin, chest, knees, feet,
and hands to the floor, and keeping your buttocks, thighs,
and abdomen lifted. |
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Inhale, relax
your lower torso, and slightly bend your upper torso,
looking up until your arms are straight. |
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Exhale as you
push back into down dog pose. |
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Inhale as you
move your right leg forward until it rests on the floor
between your hands. Lunge pose on the other side.
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Exhale,
bringing left leg back to forward bend. |
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Inhale and
stand up, stretching your arms back over your head, looking
up. |
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Exhale as you
bring your hands down in front of your chest. |
Benefits:
Sun Salutation is a powerful practice when undertaken on a regular
basis. Moving through the sequence of postures that make up the
Salutation stimulates every major muscle group in the body, and
increases circulation. Regular practice promotes limberness of
muscles and joints, as well as strength and balance throughout the
entire body. In addition, the internal organs and the endocrine
system are stimulated and refreshed by practice. Sun Salutations
are especially recommended for depression, and can uplift the
spirits. While in the west today there are many variations of Sun
Salutation, specific Classical versions provide certain benefit
that more athletic variations may not, including stimulation of
specific energy points through direct contact with the earth. Sun
Salutation, traditionally is to be performed prayerfully, and one
is advised not to let the practice become too physical.
Beginning the Practice:
The new practitioner should approach Sun Salutations with
patience, and be realistic in the goals set for practice.
Beginning with as little as 15 minutes each day will help to build
stamina and help you become familiar with the postures. It is not
necessary to try to flow through the sequence if you are just
learning - each position can be practiced and held, in order.
Don't try to go too deeply into the poses, especially in the
beginning.
the sun salutation should be approached with a certain amount of
caution. For starters, it is recommended that you have some basic
yoga experience before you attempt sun salutation. Those with
low-back and other health concerns should first check with their
doctor to make sure they can practice the sun salutation safely.
It is also recommended you learn the sun salutation from a
qualified teacher or high-quality instructional video, rather than
attempt it on your own. While some instructors use the sun
salutation itself as a warm-up, my recommendation is that you
precede the sun salutation with a more gentle warm-up.
The sun salutation can be a rewarding addition to your fitness and
yoga practice. The key is establishing your comfort zone, working
slowly and gradually, and practicing with expert guidance
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