sandeyeMy Routine: 5. Surya Namaskar - my 'simple' version
October 30th 2007 03:24
The first time I took a look at the Sun Salutation, I realized that it would take a long time to remember all the different poses that go into the sequence. I opted on excluding it after getting no further than the first two poses on a couple of occasions, and then dropped it altogether for a while. One Saturday, I took an extra Yoga session, just to try out some new postures and tried again. I simply could not remember the sequence of movements, nor how the breath went with them, and decided not to bother. My routine is relaxed, slow and graceful, rather than fast and aerobics style as are some yoga routines. Maybe it is my age, or maybe my style…
I eventually decided to incorporate the Sun Salutation sequence partially, and came up with the following mini-version for my own use.
From completing the Lion Pose, I will roll up onto my feet, and stand up in the starting pose. This is simply standing up, feet and legs together, spine straight, and weight evenly balanced. Hands should be placed in front of ones chest, either in the prayer or lotus hand-pose. One is directed to exhale, however, in my own routine I exhale, inhale, and exhale again. Maybe I am getting old, but standing up after the seated and kneeling poses, it takes me a little while to maintain a steady balance and relax. On a dizzy-from-sinus day, I may take an extra couple of breaths before continuing.
Instead of going through the entire dozen moves, ending up back at this starting pose, I will repeat the first two several times - usually 3, 5, or 7, and then end in the final/starting pose. The first move is to inhale, reach up into the air with your hands and arms, and push the hips forward whilst bending over behind yourself, retaining your balance and letting your head tilt backwards also. On the first stretch, I will usually only reach upwards into the air, but on the second and subsequent stretches, I will lean backwards further. I occasionally find my ribs click/crack on me if I lean too far backwards, but I believe this is just stiffness, rather than a problem, as the same thing happens when I dance, on my first backwards bend.
Next, whilst exhaling, curl back to the upright position, and then continue over forwards, until you touch your toes, or the floor beside them. Keep your legs straight, if you can. On my initial forward bend, I generally only sag over and let my hands reach as far down as my knees, preferring to keep my legs straight rather than reach the floor. On the second and subsequent stretch-downs, I will take my hands down further, sometimes to my ankles, sometimes to my toes, dependant upon the way my body is feeling that day. Although it is suggested that you bend your knees if you need to, I prefer to do it my own way, keeping my legs fully straight and stretching as far as I can.
Finally, return to the starting position after 3-7 double-movements. The full sequence just does not fit with me and my routine, though it seems to be very popular in classes of varying Yoga traditions, so I will describe it in a future blog posting for those interested.
I eventually decided to incorporate the Sun Salutation sequence partially, and came up with the following mini-version for my own use.
From completing the Lion Pose, I will roll up onto my feet, and stand up in the starting pose. This is simply standing up, feet and legs together, spine straight, and weight evenly balanced. Hands should be placed in front of ones chest, either in the prayer or lotus hand-pose. One is directed to exhale, however, in my own routine I exhale, inhale, and exhale again. Maybe I am getting old, but standing up after the seated and kneeling poses, it takes me a little while to maintain a steady balance and relax. On a dizzy-from-sinus day, I may take an extra couple of breaths before continuing.
Instead of going through the entire dozen moves, ending up back at this starting pose, I will repeat the first two several times - usually 3, 5, or 7, and then end in the final/starting pose. The first move is to inhale, reach up into the air with your hands and arms, and push the hips forward whilst bending over behind yourself, retaining your balance and letting your head tilt backwards also. On the first stretch, I will usually only reach upwards into the air, but on the second and subsequent stretches, I will lean backwards further. I occasionally find my ribs click/crack on me if I lean too far backwards, but I believe this is just stiffness, rather than a problem, as the same thing happens when I dance, on my first backwards bend.
Next, whilst exhaling, curl back to the upright position, and then continue over forwards, until you touch your toes, or the floor beside them. Keep your legs straight, if you can. On my initial forward bend, I generally only sag over and let my hands reach as far down as my knees, preferring to keep my legs straight rather than reach the floor. On the second and subsequent stretch-downs, I will take my hands down further, sometimes to my ankles, sometimes to my toes, dependant upon the way my body is feeling that day. Although it is suggested that you bend your knees if you need to, I prefer to do it my own way, keeping my legs fully straight and stretching as far as I can.
Finally, return to the starting position after 3-7 double-movements. The full sequence just does not fit with me and my routine, though it seems to be very popular in classes of varying Yoga traditions, so I will describe it in a future blog posting for those interested.
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