sandeyeOther poses, which I do not indulge in: The sun salutation - first half
March 26th 2008 20:26
Surya Namaskar, AKA the Sun Salutation is a procedure I do not use in my personal routine. I do use the first three moves, but then repeat these either three or five times rather than the entire exercise. At some stage, I hope to memorize the entire set of positions and occasionally incorporate it into my routine; however, for the time being, I am content to use just the first chunk. The purpose of this asana is to attain flexibility and suppleness. It is a popular sequence, often used to start or substitute for a routine.
Standing with feet together and hands forming the forward Namaste, take a few full breaths whilst ensuring you are evenly balanced. In some formats, this position starts and completes the run of movements, whereas in others it is only used as the initial pose.
Next, inhaling as you do so, reach up toward the ceiling with your arms and bend backwards from the waist, tilting behind yourself. Your legs should remain straight and your neck gently tilted to enable you to look at your hands behind you, otherwise the ceiling, dependent upon how agile you are. Some methods ask you to keep your palms together, whilst others suggest linking the thumbs or parting the hands to shoulder width.
The third piece is performed by exhaling whilst straightening and then folding forwards. Lower your body over your feet and either touch your toes or place your palms to the side of your feet, keeping both legs straight. If you cannot reach, some guides suggest bending the knees, whilst others suggest tipping forwards as far as you feel comfortable with and then placing your hands on your legs at this point, at some place between the knee and ankle.
To properly continue the cycle of movement, inhale and bring one leg back behind you, knee and toe to floor, whilst bending the other leg completely in front. Your hands should be in line with the front foot, pointing forwards. Your back should be arched, and you should tilt your head backwards to direct your look upward.
The next position is taken whilst holding the breath within. You extend your fully bent leg behind you beside its partner, balancing upon your hands and toes. Your eyes should be lined towards the floor just in front of you, whilst your body should remain straight.
As you exhale, drop your knees gently to the floor; follow with your chest, then forehead. Your elbows, hips and heels should remain away from the ground, sticking upward. Curl your toes underneath for an extra stretch. You are now half way through a round of Surya Namaskar. (Remember that each round must be repeated alternating the left and right legs to complete a full cycle)
Standing with feet together and hands forming the forward Namaste, take a few full breaths whilst ensuring you are evenly balanced. In some formats, this position starts and completes the run of movements, whereas in others it is only used as the initial pose.
Next, inhaling as you do so, reach up toward the ceiling with your arms and bend backwards from the waist, tilting behind yourself. Your legs should remain straight and your neck gently tilted to enable you to look at your hands behind you, otherwise the ceiling, dependent upon how agile you are. Some methods ask you to keep your palms together, whilst others suggest linking the thumbs or parting the hands to shoulder width.
The third piece is performed by exhaling whilst straightening and then folding forwards. Lower your body over your feet and either touch your toes or place your palms to the side of your feet, keeping both legs straight. If you cannot reach, some guides suggest bending the knees, whilst others suggest tipping forwards as far as you feel comfortable with and then placing your hands on your legs at this point, at some place between the knee and ankle.
To properly continue the cycle of movement, inhale and bring one leg back behind you, knee and toe to floor, whilst bending the other leg completely in front. Your hands should be in line with the front foot, pointing forwards. Your back should be arched, and you should tilt your head backwards to direct your look upward.
The next position is taken whilst holding the breath within. You extend your fully bent leg behind you beside its partner, balancing upon your hands and toes. Your eyes should be lined towards the floor just in front of you, whilst your body should remain straight.
As you exhale, drop your knees gently to the floor; follow with your chest, then forehead. Your elbows, hips and heels should remain away from the ground, sticking upward. Curl your toes underneath for an extra stretch. You are now half way through a round of Surya Namaskar. (Remember that each round must be repeated alternating the left and right legs to complete a full cycle)
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