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Sun Salutations for a Summer Boost
Give yourself a boost by saluting the sun. Surya Namaskara (sun salutations) is a series of poses linked together by breath. Surya Namaskara can be done on it's own or are an excellent way to start a practice as they warm up the body and initiate movement. The breath is used to move from one pose to the next and if done correctly teach you how to breath when moving into or out of a pose. For example inhalations are used to lift the chest, expanding the lungs so they can be filled with air. Exhalations are used to move into foreword bends, as the foreword bend expels air from the lungs. This dynamic flow of asanas stimulates circulation and gives a feeling of joyfulness and calmness. The moves are energising and have maximum benefit when done in the morning. The sequence wakes up the body and mind making you feel light and focused.
Surya Namaskara - a moving prayer
- - You begin by standing in Tadasana (mountain pose) with your feet grounded to the earth, facing the sun. You should be steady but light and centred.
- - You raise your arms out to the sides and up above your head reaching up to the sun into Urdhva Hasta in Tadasana as you inhale. The chest is lifted as you fill your body with prana and feel the sun
- - When you exhale you fold foreword and place your hands next to your feet giving your breath back to the sun as you bow down to it into Uttanasana, (foreword bend) the pose of surrender
- - You come to your fingertips and straighten your spine as you look up into Ardha Uttanasana (half forward bend) and inhale allowing prana to flow through your body. This opens the heart to the sun
- - Your feet are jumped back behind you so that the body is in a straight line in Ardha Chaturanga, (plank) the empowering pose and as you exhale the body is lowered to the floor giving it all back and being close to the earth.
- - The chest is lifted up towards the sun into Urdha Mukha Svanasana (upward facing dog) on an inhalation. The heart is opened to the sun and the spine is rejuvenated
- - The hips are lifted up on an exhalation with the weight of the body balanced between the palms of the hands and the balls of the feet into Adho Mukha Svanasana (downward facing dog). A few breaths are taken here in a calm but strong state
- - You look up as the feet are jumped between the hands and towards the sun and you inhale as you come to your fingertips into Ardha Uttanasana (half forward bend again opening the heart
- - The air is then expelled from your lungs as you fold forward into Uttanasana (foreword bend) as you exhale and bow to the sun again
- - You raise your arms out to the sides again and up above your head into Urdhva Hasta in Tadasana as you inhale raising the chest to the sun
- - As you exhale you return to Tadasana
For a quick energy boost during the day try Uttanasana (intense stretch) or Adho Mukha Svanasana (downward facing dog). All foreword bends and inversions are good poses to relieve stiffness, stress, and fatigue and to calm the mind.
Uttanasana
In Uttanasana the legs are straight and the palms of the hands are on the floor beside the feet so that the upper part of the body is inverted and surrendering to gravity. The heartbeat slows down and the spinal nerves are rejuvenated. The brain cells are soothed and this relieves headaches and gives a feeling of calmness. The spine is stretched and this removes stiffness. This strong foreword bend from the hips massages the abdominal organs, kidneys, liver and spleen refreshes them. It also relieves stomach pain during menstruation
Adho Mukha Svanasana
In Adho Mukha Svanasana the weigh of the body is distributed between the hands and balls of the feet with the hips lifted up so that the body is inverted. The body is upright for most of the day with gravity pressing down on the organs. When the body is inverted fresh blood flows freely into the organs and detoxes them. The brain is invigorated to relieve fatigue. The spine is stretched and the heartbeat slows down giving a sense of calmness and lowering blood pressure.
