|
Surya Namaskar: The Sun Salutation
In Hindu mythology, the sun god is worshipped as
a symbol of health and immortal life. The Rig Veda declares
that "Surya is the Soul, both of the moving and unmoving
beings". The Sun Salutation originated as a series of
prostrations to the sun. Traditionally, it is performed
at dawn, facing the rising sun. In time, each of the
twelve positions came to have its own mantra, celebrating
aspects of the sun's divinity.
The Sun Salutation is a graceful sequence of twelve
positions performed as one continuous exercise. Each
position counteracts the one before, stretching the
body in a different way and alternately expanding and
contracting the chest to regulate the breathing. Practiced
daily it will bring great flexibility to your spine
and joints and trim your waist. It limbers up the whole
body in preperation for the Asanas (postures) as taught
by Swami Vishnu-devananda, founder/Sivananda Yoga Vedanta
Centers
Steps:
- Stand erect with feet together and hands in the
prayer position in front of your chest. Make sure
your weight is evenly distributed. Exhale.
- Inhaling, stretch your arms up and arch back from
the waist, pushing the hips out, legs straight. Relax
your neck.
- Exhaling, fold forward, and press your palms down,
fingertips in line with toes - bend your knees if
necessary.
- Inhaling, bring the left (or right) leg back and
place the knee on the floor. Arch back and look up,
lifting your chin.
- Retaining the breath, bring the other leg back
and support your weight on hands and toes.
- Exhaling, lower your knees, then your chest and
then your forehead, keeping your hips up and your
toes curled under.
- Inhaling, lower your hips, point your toes and bend
back. Keep legs together and shoulders down. Look
up and back.
- Exhaling, curl your toes under, raise your hips
and pivot into an inverted "V"shape. Try to push your
heels and head down and keep your shoulders back.
- Inhaling, step forward and place the left (or right)
foot between your hands. Rest the other knee on the
floor and look up, as in position 4.
- Exhaling, bring the other leg forward and bend down
from the waist, keeping your palms as in position
3.
- Inhaling, streach your arms forward, then up and
back over your head and bend back slowly from the
waist, as in position 1.
- Exhaling, gently come back to an upright position
and bring your arms down by your sides.
|
