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 inflatable water slide 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 sequence is focused towards the beginner to intermediate yoga practitioners.
2) As this sequence demands good flexibility in the hips, hamstrings, start with simple hips and hamstrings warm ups.
3) In steps 4,9 if you cannot balance, then place the palms on the floor.
4) In steps 6 if you feel pressure on the neck, throat or the shoulders place the palms besides the chest with the elbows pointing up.
5) Start with the few rounds of basic sun salutation sequence before practicing this variation.
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.Eka Hastha Chandrasana
Moon Pose – One Arm Variation
Step: Keep the right hand on the waist, inhale, raise the left hand up, extend the spine up and arch the back. Keep the legs straight.
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. Pada Hasthasana
Hands Joining the Legs Pose
Step: Slowly bend forward from the hips and lengthen the spine towards the floor. Slowly lock the elbows behind the legs and touch the abdomen, chest and the face to the legs.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back and the hamstring muscles. Improves overall body alignment and body balance.
Mantra: Om Suryaya Namaha
4. Sage Punakeesarasana
Sage Punakeesar Pose
Step: Bring the right leg back and keep the right leg straight. Place the left knee above the heel. Bring the left shoulder under the left thigh. Stretch the arms to the side and look forward.
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Improves the strength and the alignment of the spine and hips. Strengthens and tones up the legs.
Mantra: Om Bhanavae Namaha
5. Adho Mukha Svanasana
Downward Facing Dog Pose
Step: Step the left leg back. Place the palms on the floor inline with the shoulders. Keep the legs in line with inflatable slide the hips. Extend the arms and shoulders and the back up towards the hips. Slightly arch the chest and place the forehead on the floor.
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Improves the strength of the shoulders, arms and the back muscles. Good stretch for the hamstrings.
Mantra: Om Khagaya Namaha
6. Eka Pada Nirakunjasana
Heart Pose – One Leg Variation
Step: Place the knees, chest and chin on the floor. Stretch the arms forward, bend the elbows and press the palms in anjali mudra. Slowly bend the knees and place the right thigh on the left foot.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Opens the chest and shoulders. Strengthens the back muscles.
Mantra: Om Pushnayae Namaha
7.Purna Bhujangasana
Full Cobra Pose
Step: Move the body forward and arch the back as much as possible into the cobra pose. Keep the arms straight and extend the spine up and expand the chest.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Improves the flexibility of the spine and strengthens the back muscles.
Mantra: Om Hiranya Garbaya Namaha
8. Adho Mukha Svanasana
Downward Facing Dog Pose
Step: Place the palms on the floor in line with the shoulders. Keep the legs in line with the hips. Extend the arms and shoulders, and the back up towards the hips. Slightly arch the chest and place the forehead on the floor.
Breathing: Exhale
Awareness: Vishuddhi Chakra
Benefits: Improves the strength of the shoulders, arms and the back muscles. Good stretch for the hamstrings
Mantra: Om Marichayae Namaha
9. Sage Punakeesarasana
Sage Punakeesar Pose
Step: Bring the right leg forward and keep the right knee above the heel. Raise the left knee up. Bring the right shoulder under the right thigh. Stretch the arms to the side and look forward.
Breathing: Inhale
Awareness: Manipuraha Chakra
Benefits: Improves the strength and the alignment of the spine and hips. Strengthens and tones up the legs.
Mantra: Om Adityaya Namaha
10. Pada Hasthasana
Hands Joining the Legs Pose
Step: Slowly bend forward from the hips and lengthen the spine towards the floor. Slowly lock the elbows behind the legs and touch the abdomen, chest and the face to the legs.
Breathing: Exhale
Awareness: Manipuraha Chakra
Benefits: Good stretch for the back and the hamstring muscles. Improves overall body alignment and body balance.
Mantra: Om Savitre Namaha
11. Eka Hastha Chandrasana
Moon Pose – One Arm Variation
Step: Keep the left hand on the waist inhale raise the right hand up extend the spine up and arch the back. Keep the legs straight.
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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