Aug 31, 2023

Sun Salutations: Everything You Need To Know

Unlock the power of Sun Salutations and experience wellbeing in just a few minutes a day. Are you looking for a simple and effective way to improve your overall wellbeing? Look no further than the ancient practice of Sun Salutations. This powerful sequence of yoga poses has been celebrated for centuries due to its numerous physical, mental, and spiritual benefits. Whether you're a seasoned yogi or a complete beginner, practicing Sun Salutations for just a few minutes a day can have a profound impact on your life.

Sun Salutations are not only a great way to stretch and strengthen your body, but they also help improve flexibility, balance, and posture. Additionally, they can promote mindfulness and reduce stress, making Sun Salutations and yoga an excellent tool for managing the demands of everyday life.

In this article, we will dive deeper into the power of Sun Salutations, exploring their physical and mental benefits, and providing a step-by-step guide on how to incorporate them into your daily practice. Get ready to unlock the transformative power of Sun Salutations and experience improved wellbeing in just a few minutes a day.

Benefits Of Sun Salutations

Sun Salutations offer a wide range of benefits for both the body and mind. When performed regularly, this sequence of yoga poses can be very beneficial for your health and wellbeing.

On a mental level, Sun Salutations help calm the mind and promote mindfulness. The rhythmic and synchronised breathing helps to reduce stress and calm the mind and body, bringing a sense of calm and relaxation. Additionally, this practice can help cultivate a positive mindset, boost self-confidence, and increase self-awareness.

Step-By-Step Guide To Performing Classical Sun Salutations Classical Surya Namaskar (Sun Salutation C)

Image from the book: “Yogasana: The Encyclopedia of Yoga Poses” by Yogrishi Vishvketu. To reap the benefits of Sun Salutations, it is important to perform the sequence correctly. Here is a step-by-step guide to help you get started:

Begin in Mountain Pose (Tadasana) at the top of your mat, standing tall with your feet hip-width apart and your hands resting by your sides.
Inhale slowly and deeply as you raise your arms overhead, reaching towards the sky and slightly bending backwards. As you exhale, fold forward from the hips into Standing Forward Fold (Uttanasana), allowing your head and neck to relax.
Place your hands on the mat and step your right foot back into a low lunge as you inhale.
Step the left foot back into high plank position, aligning your wrists under your shoulders and your heels over the balls of your feet. Hold for a breath.
Lower your body down to the floor as you exhale into Chaturanga Dandasana (low plank), knees, chest and chin touching the mat and your elbows close to your sides.
Inhale as you slide forward lengthen your body as you lift your head and chest into Cobra (Bhujangasana).
Exhale and lift your hips up and back into Downward Facing Dog (Adho Mukha Svanasana), pressing your palms into the mat and extending your spine.
Step your right foot forward to the top of your mat as you inhale, back into a low lunge.
Exhale as you step your left foot forward to meet your right foot coming into Standing Forward Fold (Uttanasana) again. Inhale, rise up, and reach your arms overhead gently bending backwards. Exhale, and return to Mountain Pose (Tadasana) or palms touching at the heart centre.
Repeat the sequence with the left leg.

12 Sun Salutations Mantras

These 12 Sun Salutation mantras go with the 12 yoga poses that make up the Sun salutation sequence.

Om Mitraya Namaha (salutations to the friend of all)
Om Ravaye Namaha (salutations to the shining one)
Om Suryaya Namaha (salutations to he who induces activity)
Om Bhanave Namaha (salutations to he who illumines)
Om Khagaya Namaha (salutations to he who moves quickly in the sky)
Om Pushne Namaha (salutations to the giver of strength and nourishment)
Om Hiranya Garbhaya Namaha (salutations to the golden cosmic self)
Om Marichaye Namaha (salutations to the Lord of the dawn)
Om Adityaya Namaha (salutations to the son of Aditi, the cosmic Mother)
Om Savitre Namaha (salutations to the stimulating power of the sun)
Om Arkaya Namaha (salutations to he who is fit to be praised)
Om Bhaskaraya Namaha (salutations to he who leads to enlightenment)

Modifying Sun Salutations For Different Levels

Sun Salutations can be modified to suit different levels and physical abilities. If you're new to yoga or have any injuries or physical limitations, it's important to listen to your body and make necessary adjustments. Here are some modifications you can make:

If you find it challenging break up the sequence into parts and for example practice the beginning forward fold part 5 times and then rest.
If you have wrist issues, you can practice Sun Salutations on your fists or use yoga blocks to support your hands.
If you have tight hamstrings, bend your knees slightly during the Forward Fold position to ease the tension.

Remember, it's always best to start with the basics and gradually work your way up to more advanced variations as your body becomes stronger and more flexible.

Incorporating Sun Salutations Into Your Daily Routine

To experience the full benefits of Sun Salutations, consistency is key. Aim to practice this sequence every day, even if it's just for a few minutes. Find a time that works best for you, whether it's in the morning to energise your day or in the evening to unwind and relax.

You can start with a few rounds of Sun Salutations and gradually increase the number of repetitions as you become more comfortable. Set a realistic goal for yourself, such as practicing Sun Salutations for 10 minutes a day, and make it a non-negotiable part of your daily routine.

Tips For Getting The Most Out Of Sun Salutations

Here are some tips to help you get the most out of your Sun Salutations practice:

Focus on your breath: Pay attention to your breath throughout the practice. Inhale deeply as you lengthen your body, and exhale fully as you fold forward. The breath should be smooth, steady, and synchronised with each movement.

Move with intention: Each movement in Sun Salutations should be deliberate and mindful. Avoid rushing through the sequence and instead focus on the quality of each pose.

Listen to your body: Honor your body's limitations and modify the poses as needed. It's important to avoid any pain or discomfort and work within your range of motion.

Practice gratitude: Sun Salutations are a wonderful opportunity to cultivate gratitude and set positive intentions for the day. Take a moment to express gratitude for the sun, for life, your health, your body and the opportunity to practice yoga.

Common Mistakes To Avoid During Sun Salutations

While Sun Salutations are a relatively simple sequence, there are some common mistakes that beginners often make. Avoid these pitfalls to get the most out of your practice:

Collapsed shoulders in Downward Dog: Keep your shoulders engaged and your upper back broad in Downward Dog. Avoid sinking into your shoulders and allow space between your ears and shoulders.

Holding your breath: Remember to breathe throughout the practice. Holding your breath can create tension in the body.

Rushing: Take your time in each pose, inhaling and exhaling slowly and fully. A round of Sun Salutations should be energising and calming.

Resources For Learning More About Sun Salutations

If you're interested in diving deeper into the practice of Sun Salutations, there are plenty of resources available to support your learning journey. Here are a few recommendations:

Yoga Books: Books that provide detailed information on Sun Salutations and other yoga poses and sequences.

“Yogasana: The Encyclopedia of Yoga Poses” by Yogrishi Vishvketu

"Yoga Sequencing: Designing Transformative Yoga Classes" by Mark Stephens

"Light on Yoga" by B.K.S. Iyengar

Online Resources and Classes: Websites such as Yoga Journal, Gaia, and Yoga International offer a wide range of online classes and tutorials for all levels.
Local Yoga Studios: Attending yoga classes at your local studio is a great way to receive personalised guidance and hands-on adjustments from experienced teachers.

Remember, the practice of Sun Salutations is a lifelong journey of self-discovery and growth. Embrace the process, be patient with yourself, and enjoy the transformative power that Sun Salutations can bring to your life.

Conclusion: Embracing the power of Sun Salutations for overall wellbeing

Sun Salutations are a time-tested practice that can bring about profound physical, mental, and spiritual benefits. By incorporating this sequence into your daily routine, you can experience improved flexibility, strength, and balance, as well as reduced stress and increased mindfulness.

Remember to approach your practice with intention, listen to your body, and make necessary modifications to suit your individual needs. With consistency and dedication, you can unlock the transformative power of Sun Salutations and unlock a new level of wellbeing in just a few minutes a day. So roll out your mat, take a deep breath, and embrace the journey of self-discovery and growth that awaits you on your yoga mat. Namaste.

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