Sun Salutations

 

   Greet each and every day with a warming salute to the Sun (an essential provider of life) by repeating a series of flowing poses.  The most familiar of asana sequences, Surya Namaskar (Sun Salutation) is as rich in symbolic and mythic overtones as it is in physical benefits.

   One of the means of honoring the sun is through the dynamic asana sequence Surya Namaskar, better known as Sun Salutation). The Sanskrit word namaskar stems from namas, which means "to bow to" or "to adore." (The familiar phrase we use to close our yoga classes, namaste—te means "you"—also comes from this root.) Each Sun Salutation begins and ends with the joined-hands mudra (gesture) touched to the heart. This placement is no accident; only the heart can know the truth.

 

The eight basic postures, in order of performance, are: (see image above)

 

1.       Tadasana (Mountain Pose)

2.       Urdhva Hastasana (Upward Salute)

3.       Uttanasana (Standing Forward Bend)

4.       Lunge

5.       Plank Pose

6.       Chaturanga Dandasana (Four-Limbed Staff Pose)

7.       Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

8.       Adho Mukha Svanasana (Downward-Facing Dog Pose)

   The transition from posture to posture is facilitated by either an inhalation or an exhalation. As you move through the sequence, watch your breath closely. Slow your pace or stop and rest entirely if your breathing becomes labored or shuts down altogether. Always breathe through your nose, not your mouth: Nasal breathing filters and warms incoming air and slows your breathing down, thereby lending the sequence a meditative quality and reducing the risk of hyperventilation.

   Remember, this is only a half-round; you'll need to repeat the sequence, switching left to right and right to left to complete a full round. If you're just starting out, it might help to work on the poses individually before you put them together

 

   Launch your practice slowly with three to five rounds, gradually building up to 10 or 15. If this seems like a lot, remember that the traditional number of rounds is 108, which may take you more than a few weeks to work up to. You can pace the sequence briskly to generate heat and cleanse the body-mind, or more moderately to create a moving meditation.

   The goal is to practice, not to be perfect.   Nature will handle that.  Namaste’