Sun Salutations Series

Sun Salutations Series

I wanted to write about the Sun Salutations Series or the Surya Namaskara Series, because I have found them to be a wonderful expression of movements joined with the breath, to form a 'mala' -- movement and breath joined together like sacred beads on a japa mala. This series is a very effective way of stretching, massaging and toning all the joints, muscles and internal organs of the body.
Surya Namaskara is a complete sadhana, or spiritual practice since it includes asana and  pranayama done with an inner connection to one's awareness.
I usually include the Sun Salutations after the initial warm-up movements, when the body still feels very tight and the breath is quite short. I would like to recommend doing it facing the sun , but if that is not possible, maybe there are no windows in the house which face the east, just imagine the sun in your heart, offer thanks for its life-affirming qualities and start your practice.

There are twelve asanas which form the physical matrix of the series. The image below shows the asanas and they are usually done in the order shown. Each asana has a name, movement description and its benefits.

Sun Salutations Series -- Surya Namaskara Series

But, before we start, I would like to explain here a couple of thoughts about the nature of our Minds when we do any posture.The mind will definitely start its judgement about the body "you are so stiff, you should have started this practice in your twenties, you are doing it now! Look at her, she's so darn flexible and thin!!"

Each of us have this kind of internal monologue which follows the same pattern of   judgement  and criticism, it could be about the body, about our life or any other little annoyances.

The only true yoga posture is when one is able to let go of the tightness in our legs, hands or heads and focus on the breath and be in the pose, regardless of how we look.  I know this is easier said or written than done, but that is the experience of Yoga, which is a union of the mind, body and the breath.

I believe when we do yoga in this manner, the inner stress of comparing our bodies to our neighbor's decreases, the inner judgement on our imperfect bodies and lives lessen, we are able to be at peace with this body and our Life as we have it, as of today, imperfect, but livable & enjoyable.

Now, to start the practice, stand with your feet together, close your eyes gently, smile from your inner imperfect self and rest your awareness on the breathing, flowing like waves through the body.

* Pranamasana ( Prayer Pose) : Image 1 in the above grid

With the weight of the body distributed evenly on both feet, place palms together in front of your chest, mentally offering homage or salutation to the Sun. This asana brings the inner awareness into a state of focus and calmness.

   

* Hasta Uttanasana ( Raised Arms Pose) : Image 2

With a deep inhalation, raise both arms above the head. Bend head and upper trunk back. Hold the pose for 4 breaths and continue breathing deeply. This pose stretches the arm and shoulder muscles, tones spinal nerves, opens lungs and removes excess weight.

* Paadahastasana ( Hand to Foot Pose): Image 3

With the next exhalation, bend forward, place hands on the ankles or the feet and let the neck muscles be relaxed. Let the knees be straight. Continue holding the pose for 4 breaths. If the muscles of the legs are tight, let the hands rest near the knees and try not to pull the back muscles into opening at the first breath. As you breathe, you find the back opening up very gently, allowing the legs to open more deeply. This pose massages the abdominal organs, strengthens the leg muscles and balances the nervous system.

* Ashwa Sanchalasana ( Equestrian Pose) : Image 4

Now, inhale deeply, bend both knees, place hands by the sides the feet, stretch the right leg back as much as possible. The left knee should be right angled to the ground, gaze ahead and hold the pose for 4 breaths. This pose reduces weight in the abdominal region and improves blood circulation to the spinal nerves.

* Chaturanga Dandasana ( Plank Pose ): Image 5

Inhale deeply, take both feet back, lift the abdominal muscles strongly, keep the neck in line with the spine, hold the position for 4 breaths. This strengthens the abdominal area and the upper arms.

*  Ashtanga Namaskara  ( Eight Point Salute Pose): Image 6
Lower the knees, chest, chin, toes, hands to the floor. This pose tones the leg and arm muscles.

* Bhujangasana ( Cobra Pose): Image 7
Lower the entire body on the floor. Now, raise the chest up, keeping the elbows into the sides of the body and the hands just below the shoulders. Hold the pose for 4 breaths, keeping the inhalations and exhalations strong. This pose keeps the spine supple, tones the spinal nerves and relieves constipation.

* Adho Mukha Shvanasana ( Downward Dog Pose): Image 8

Inhale deeply, take the right foot back beside the left foot, raise hips to the sky, lower the head and neck towards the ground, stretch both hands strongly into the ground and hold the pose for 4 breaths. Try to get both heels of the feet towards the ground, deepening the stretch with each breath. This pose tones the muscles of the legs, back and the shoulders.

The next 4 postures, Images 9, 10, 11 and 12 are all movements repeated on the other side of the body. This is a complete description of the Basic Surya Namaskara Series.

I believe we can all benefit including the Sun Salutation Series in our regular practice. They can be done as a separate practice, where one repeats the series 4, 8 or 12 times, depending on our enthusiasm and energy!!
If done in the right way, the Surya Namaskara Series provide both an aerobic work-out and a meditative work-in! I do hope we can all practice this series, regardless of our physical abilities to do the perfect pose, let us focus on our breath, let go of the chatter in our minds and move with the body, following the in-breath and the out-breath!!

In Peace,
Asha