Sun Salutation

Classical salutation to the sun

Benefits

One purpose of this flow is to limber up the body and mind. Each position brings a different vertebral movement to the spinal column and is tuned to the inhalation or exhalation of the breath, thereby instilling a feeling of balance and harmony.

The breath follows the movement of the body fully. Focus inhaling through backward motions and exhaling through forward bending motions. As you reach the limit of your movement backwards, the inhalation stops and the forward movement begins with the exhalation.

The flow can be done slowly as you focus on stretching the body, extending the spine, and learning the positions of hands and feet. Coordinating breath with movement should be added as you feel comfortable with the positions.

Alternate Focus: Hold each position for 1-2 minutes as you breathe slowly and deeply. This is an excellent stretching program for the spine and improves mind/body integration.

Alternate Focus: Do the flow rapidly with big, noisy breaths through your nose. The body will lose its reluctance to move. Energy will build as the blood flows.

Variations are too numerous to cover here. Sources of information for this flow and possible variations you may want to explore include:

• Yoga, Tantra and Meditation for Daily Life by Swami Janakananda Saraswati
• Light on Yoga by B.K.S. Iyengar
• Yoga the Iyengar Way by Silva, Mira and Shyam Mehta
• Yoga for Wimps by Miriam Austin
• Yoga. The Spirit and Practice of Moving Into Stillness by Erich Schiffmann
• The Runner’s Yoga Book by Jean Couch

Poses

1. Tadasana/Prayer Pose

Stand up straight with your feet together and your arms by your sides. Take a deep breath, and then exhale while bringing your palms together at chest level.

Relax your mind and body as you prepare to do the flow.

2. Urdhva Hastasana/Arms up

Inhale as you swing arms up and reach for the ceiling, lengthening the spine and front of the body. As you progress, incorporate a backbend as your back arches and the hips come forward.

Experience openness and receptivity of the sun’s light into your body.

3. Uttanasana/Forward Bend

Exhale as you stretch forward and bend down. Bring your hands to the floor. Tuck your forehead in toward your knees as your hips reach as high as possible. Bend knees slightly if necessary.

4. Lunge back

Inhale as you step back with your right leg and come to a lunge position. Knee is on the floor and foot is extended so that you are resting on the shin and top of the foot. Hands are on each side of the left foot and your head is raised. This is a BIG step back with the weight resting on the back leg and lower body. The left foot is beyond the left knee, not the reverse.

Experience the energy focus in the middle of the head as your head lifts with the inhalation.

5. Child’s Pose

This pose can be added to your series here if you need a reprieve.

Exhale, bringing your left leg back so that your knees are parallel. Move the buttocks back onto the heels, arms stretching along your mat. Rest your forehead on the mat.

6. Board/Modified Board

Inhale as you push the buttocks forward and curl the toes under. Transfer your weight to the arms as you push the body up. The back is straight with body weight distributed between straight arms and toes. Hips are even with the spine, neither dropping towards the floor nor lifting towards the ceiling.

Modification: Until there is sufficient upper body strength to hold Board Pose, allow the knees to rest on the floor, maintaining a straight line from knees to shoulders.

7. Adho Mukha Svanasana/ Downward Facing Dog

Exhale, pushing the hips back and up, rotating from toes back onto the heels with knees straight but not locked. Head drops between the extended arms. Hands and feet maintain their relative positions on the mat. Focus on raising the sit bones as high as possible.

Recognize the changed perceptions brought by this inverted pose as the mind is filled with energy.

8. Urdhva Mukha Svanasana/Cobra

Inhale as you drop the hips to the floor. Arch the chest forward and tilt the head back. Abdomen should be on the floor and the elbows may be slightly bent. Legs are relaxed with feet extended.

Energy is focused in the open throat, the center of communication and truth.

9. Adho Mukha Svanasana/ Downward Facing Dog

Exhale, pushing the hips back and up, rotating from toes back onto the heels. Head drops between the extended arms. Hands and feet maintain their relative locations on the mat. Focus on raising the sit bones as high as possible.

10. Lunge Forward

Inhale and bring the right foot forward and place it between your hands, dropping your left knee to the floor. Foot is extended so that you are resting on the shin and top of the foot. Hands are on each side of the right foot and your head is raised. This is a BIG step forward with the right foot beyond the right knee.

Experience the opening of the hip as tension is released and the head reaches for the sun’s light.

11. Uttanasana

Exhale as you bring the left foot forward placing it next to the right foot. Feet are between your hands. Tuck your forehead in toward your knees as your hips reach as high as possible. Bend knees slightly if necessary.

Forward bends allow you to empty the lungs and pause in the space between exhalation and inhalation.

12. Urdhva Hastasana/Arms up

Swing arms up and reach for the ceiling, lengthening the spine and front of the body. As you progress, incorporate a backbend as your back arches and the hips come forward.

Light pours into your body as you open and reach upwards.

13 / 1. Tadasana/Prayer Pose

Exhale while bringing your palms together at chest level. Namaste.

Start the sequence again with Urdhva Hastasana, this time leading with the left foot. A complete cycle consists of two sequences of the poses, alternating right and left feet.

Pace this flow to your energy, increasing the flow as you limber up and relax into each pose. Continue the sequence as many times as fits your personal practice. You may want to pause for a breath cycle as you feel the tingling and changes in the energy flow through your body.

14. Rest in Savasana for 3-5 minutes at the completion of your cycles.

Basic poses > Sun Salutation