Traditionally, Hindus worship the sun every morning exposing their whole bodies to the rising sun. Later, this practice was formulated as a sequence of Yoga postures. Different traditions practise different variations in Sun Salutation. This ranges from 10, 12, 14 or even 16 steps. Although the number of poses does not matter, it can be modified according to the practitioner’s flexibility and strength. Many Yoga traditions such as Vinyasa yoga, Power Yoga start with Sun Salutation and modify the poses in the middle.
It is good if you can practise Sun Salutation facing the rising sun in the morning and setting sun in the evening. Although Sun Salutation is a good start for Yoga practitioners as a self practice, people with injuries and medical conditions must practise it under expert guidance. Kids will enjoy this practice as it is fun to move around and easy to remember.
Every month we will feature different variations of Sun Salutation and tips.
1) This month sun salutation sequence is focused towards the advanced yoga practitioners.
2) Prepare for this sequence by doing warmup practice for deep backward bends, twisting and forward bends.
3) Practice this sun salutation sequence after your routine asana practice when you body is warmed up.
4) Practice bastrika pranayama in backward bending postures such as fish pose, camel pose, to improve your strength and stamina for advanced back bending poses.
5) Start with a few rounds of basic sun salutation sequence before practicing such advanced variations.
1.Pranamasana Salutation Pose
Step: Stand tall with the feet together and palms placed in front of the chest in anjali mudra.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body awareness and balance.
Mantra: Om Mitraya Namaha
2.Nirlamba Peraiyasana Unsupported Half Moon Pose
Step: Inhale, raise the arms over the ears and extend the spine up and arch the back as much as possible. Try to touch the finger tips to the floor.
Breathing: Inhale
Awareness:Swadhisthana Chakra
Benefits: Opens the chest, shoulders, improves body balance and strengthens the legs and back muscles.
Mantra: Om Ravayae Namaha
3.Parivrtta Baddhapada Uttthanasana Revolved Bound Legs Forward Bend Pose
Step: Bend forward from the hips, twist the torso to the left side and bind the arms around the legs. Straighten the legs and lengthen the spine towards the floor.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back muscles and the legs. Stimulate the abdominal organs and strengthens the arms and shoulders.
Mantra: Om Suryaya Namaha
4. Paripoorna Veerasana Complete Warrior Pose
Step: Bring the right leg back and keep the right leg straight. Inhale, raise the arms up and arch the back. Hold the right ankle with the hands and lift the chest up.
Breathing: Inhale and as you exhale arch the back
Awareness: Manipuraha Chakra
Benefits: Improves the flexibility of the spine. Good stretch for the ribs and the abdominal organs.
Mantra: Om Bhanavae Namaha
5.Sirsa Pada Svansasana Head to the foot Dog Pose
Step: Bring the left leg back and arch the back as much as possible. Bend the left knee and touch the left foot to the head.
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Improves the strength of the shoulders, arms and the back muscles.
Mantra: Om Khagaya Namaha
6. Sirsapada Nirakunjasana Head to the foot Heart Pose
Step: Place the knees, chest and chin on the floor. Lift both knees up and raise the left leg up and hold the left foot with the hands. Touch the left foot to the head.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Opens the chest and shoulders. Strengthens the back muscles and the legs.
Mantra: Om Pushnayae Namaha
7.Nirlamba Rajakapotasana Unsupported King Pigeon Pose
Step: Move the body forward and arch the back as much as possible. Bend the knees and touch the head to the feet. Engage the back muscles and thighs. Raise the arms up over the head in the Anjali Mudra.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Improves the flexibility of the spine and strengthens the back muscles. Tones the legs and arms
Mantra: Om Hiranya Garbaya Namaha
8.Sirsa Pada Svansasana Head to the foot Dog Pose
Step: Raise the body up to the downward facing dog pose, arch the back and lift the right leg up bend the knee and touch the right foot to the head.Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Improves the strength of the shoulders, arms and the back muscles.
Mantra: Om Marichayae Namaha
9.Paripoorna Veerasana Complete Warrior Pose
Step:Bring the right leg forward and keep the left leg straight. Inhale raise the arms up and arch the back. Hold the left ankle with the hands and lift the chest up.
Breathing: Inhale and as you exhale arch the back
Awareness: Manipuraha Chakra
Benefits: Improves the flexibility of the spine. Good stretch for the ribs and the abdominal organs.
Mantra: Om Adityaya Namaha
10.Parivrtta Baddhapada Uttthanasana Revolved Bound Legs Forward Bend Pose
Step: Bend forward from the hips, twist the torso to the right side and bind the arms around the legs. Straighten the legs and lengthen the spine towards the floor.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back muscles and the legs. Stimulate the abdominal organs and strengthens the arms and shoulders.
Mantra: Om Savitre Namaha
11.Nirlamba Peraiyasana Unsupported Half Moon Pose
Step: Inhale, raise the arms over the ears and extend the spine up and arch the back as much as possible. Try to touch the finger tips to the floor.
Breathing: Inhale
Awareness:Swadhisthana Chakra
Benefits: Opens the chest, shoulders, improves body balance and strengthens the legs and back muscles.
Mantra: Om Arkaya Namaha
12. Pranamasana Salutation Pose
Step: Stand tall with the feet together and palms placed in front of the chest in anjali mudra.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve strength, stability, self confidence, body awareness and balance.
Mantra: Om Bhaskaraya Namaha
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