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Sun Salutation --
Yoga teachers often say that if you do only one asana a day, it should be the Sun salutation.
For people with limited time, the Sun Salutation is excellent because it stretches and
strengthens all the major muscle groups in the body and exercises the respiratory system.
The Sun Salutation limbers up the whole body in preparation for the asanas. It is a graceful
sequence of twelve positions linked by a continuous flowing motion, and accompanied by five
deep breaths. Each position counteracts the one before, stretching the body in a different
way and alternately expanding and contracting the chest to regulate the breathing. One round
of Sun Salutation consists of two sequences, the first leading with the right foot in steps 4
and 10, the second leading with the left. Keep your hands in one place from steps 3 to 11.
Co-ordinate your movements with your breathing. Start by doing four rounds and gradually
build up to twelve rounds. As always in yoga, do it slowly and consciously.
Step 1
To begin sun salutation, bring
your mind and body to attention facing east. Mentally visualize the rising sun.
Visualize the sun radiating throughout your body. Stand up straight with your
feet together and your palms prayer-like in front of your chest. Feel awareness
of the whole body. Relax and begin to inhale.
Step 2
Continue inhaling as you
raise your arms in a wide circle out to the sides and overhead. Stretch your
arms back as you lift them to allow the fullest expansion of your chest. Press
your palms together above your head and look up at your hands. Stretch up and
hold your breath. Hold the position for a few seconds with body in pose,
breathe held, eyes focused, and mind silent
Step 3
Breathe out as you bend forward
from the waist, keeping palms together, tucking your head, and keeping your back
straight as long as you can.
When you've bent as far forward as you can
comfortably, grasp the back of your ankles, calves, or thighs, bend your elbows,
pull your upper body gently toward your legs, and tuck your chin toward your chest.
Hold your breath out. Hold the position for a few seconds with body in pose, breath
held, eyes focused, and mind silent.
Step 4
Breathe in as you release your legs and stand
up. Breathing out, immediately lunge forward with your right leg, keeping your toes
tucked under. Support weight on both hands, right foot, left knee, and toes of the
left foot. Tilt the head back; look up. Inhale and retain breath. When you repeat
this exercise, alternate the leg you lunge forward with. For example, use the left
leg instead of right. You may also want to do some experimentation to determine the
comfortable distance to step forward so that you can perform Steps 4 and 5 in one
fluid movement. Try to keep your left knee off the floor.
Step 5
Breathe in as you gently raise your arms in a
wide circle out to the sides and overhead, palms together, looking up at your hands.
Hold your breath. Hold the position for a few seconds with body in pose, breath
held, eyes focused, and mind silent.
Step 6
Breathe out. Bring both hands down on the floor
on either side of your right foot. Bring your right foot back next to your left
foot. Straighten your body into a "plank" position.
Step 7
Hold your breath out as you lower your body so
that your chin, chest, and knees touch the floor (toes are still tucked under).
When your knees touch the floor, relax the held breath and start to breathe.
Step 8
Continue breathing in as you curl your head
back. Lift your chest and stomach. Keep your hipbones on the floor.
(Note: This
is the Cobra Pose.) Look up through your forehead. Hold your breath. Hold the
position for a few seconds with body in pose, breath held, eyes focused, and mind
silent.
Step 9
Breathe out as you push your hips up and heels
down into an inverted "V" position. Tuck your chin to your chest. Hold your breath
out. Hold the position for a few seconds with body in pose, breath held, eyes
focused, and mind silent.
Step 10
Start to breathe in as you bring your left
foot forward between your hands and lunge forward with your left leg. Continue
breathing in as you raise your arms in a wide circle to the sides and overhead,
with palms together, looking up at your hands. Hold your breath. Hold the position
for a few seconds with body in pose, breath held, eyes focused, and mind silent.
Note: Alternate the leg you lunge forward with in this step as you did in steps 4
and 5. Try to keep your right knee off the floor if you can.
Step 11
Breathe out as you bring your right foot
forward next to the left. Grasp the back of your ankles, calves, or thighs.
Bend your elbows. Pull your upper body gently toward your legs, and tuck your
chin toward your chest. Hold your breath out. Hold the position for a few seconds
with body in pose, breath held, eyes focused, and mind silent.
Step 12
Breathe in as you straighten, bringing your
arms in a wide circle out to the sides and overhead, palms together. Look up at
your hands and stretch. Hold your breath. Hold the position for a few seconds
with body in pose, breath held, eyes focused, and mind silent.
Step 13
Breathe out as you bring your arms in a circle
down to the sides and back to your chest with palms together as in Step 1.
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1999 and UPDATED aUGUST, 2003 by Toni Dunlap, Toni's Treasures Forever,
Inc.
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