Sun salutations can energize and warm you, even on the darkest, coldest winter day. ~Carol Krucoff
Continuing with my blog on self healing therapies for your physical and mental health, I would like to tell you about a yoga posture called Sun Salutation or Surya Namaska. This exercise combines 12 basic poses into a fluid rhythmic movement which is easy to grasp and enjoyable to do. Surya Namaska, like most of the Eastern philosophies, has a holistic healing effect because it unites the body, mind and soul. This is accomplished by strengthening and stretching all of your major muscle groups while massaging your internal organs. In addition, this practice helps to energize your body, increase stamina and flexibility, improves blood circulation, and eases fatigue and tension. This combination of deep abdominal breathing and gentle exercise helps to focus your mind and induces tranquility and relaxation. Most importantly, Sun Salutation promotes a feeling of well being, so it is a good way to start your day.
First, let us take a look at some Yoga breathing exercises which are very beneficial.
- Ujjayi breathing is used during yoga to hold and focus on a posture. Sit cross-legged while inhaling slowly with your mouth closed while constricting the back of your throat making the sound of the ocean waves. Exhale slowly while keeping the back of the throat constricted.
- Kapalabhati breathing has you kneel on your heels keeping a straight back. Take a deep abdominal breath and hold it for a few seconds. Release the breath in slow small bursts from your nostrils until there is no more air. Let your abs fill with air again.
- Abdominal breathing occurs by siting or lying on your back with your hands on your stomach just below the navel. Keeping your hands on your abs pay attention to the rising and falling of your breath. This is also a good way to meditate.
- Rib-cage breathing is when you sit or lie on your back with hands placed on either side of your rib cage. Inhale into your lungs and next into your rib cage. Feel the expansion of your ribs while your chest opens up. Exhale as slowly as you can.
- Complete breathing is accomplished by sitting or lying on your back while exhaling completely. Inhale slowly, filling your abdomen, lungs and then your chest. Exhale very slowly.
Now for Surya Namaskar or Sun Salutation.
You should do your sun salutation each morning. Begin by facing east the direction of the rising sun. Start in a relaxed, standing pose, inhale and exhale with each position. You should hold every pose for as long as you wish and concentrate on feeling the stretch. Gently and smoothly flow into the next posture while breathing deeply from the abdomen.
You should do your sun salutation each morning. Begin by facing east the direction of the rising sun. Start in a relaxed, standing pose, inhale and exhale with each position. You should hold every pose for as long as you wish and concentrate on feeling the stretch. Gently and smoothly flow into the next posture while breathing deeply from the abdomen.
- Stand with feet hip length apart. Bring your palms together in front of your chest.
- Inhale and slowly raise your arms above your head while gently arching your spine backwards.
- Exhale and bend forward from your hips. Place your hands on both sides of your feet and bring your chest to your knees.
- Inhale and stretch your right leg straight behind you into a lunge with your hands on the floor.
- Exhale and put your left leg next to your right leg in a push up pose. Keep it straight and inhale.
- Exhale while bending your knees and touching your chin and chest to the floor. Keep your hips raised.
- Inhale and slide your chest forward as you stretch your legs. Arch your upper back with your elbows tucked close to your sides. Keep your shoulders back.
- Exhale and curl your toes to the floor, raise your hips to form an inverted "V".
- Inhale and place your right foot next to your hands and make a lung position on the other side.
- Exhale and slide your left foot next to the right, then bend forward from your hips.
- Inhale and roll up slowly from the spine. Extend your arms overhead to stretch your spine.
- Exhale and return to your original pose, repeat as many times as you like.
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