Beginning your day with a few Sun Salutations can be truly transforming. No matter how bad I feel, when I practice this, I’ll always hit a point where my mind clears and it feels as though a weight has been lifted off my body. Every day, no matter what. It’s better than coffee!
There are two types of Sun Salutations, or Surya Namaskara, if you’re traditional or Indian. The first consists of nine vinyasas, or positions, and the second, of 17. We will discuss the first type here. Of course, if you want to do more you can.
1st vinyasa – To begin, stand straight up, feet together, chest up, head tilted slightly down, gazing at the tip of the nose. This is called Samasthiti, which means standing in a straight line. Then breath slowly in through the nose, raise your arms overhead, and bring your hands together. Lean your head back and look up at your fingertips.
2nd vinyasa – Release your breath slowly, bend forward, and bring your hands down to the sides of your feet, trying to touch your knees with your nose.
3rd vinyasa – Then, inhale slowly and lift only your head.
4th vinyasa – Next, press your hands on the floor and while exhaling, throw your feet back until you are on your hands and toes only like the bottom of a push-up, but with your arms in close to your sides.
5th vinyasa- Then press your chest forward, straightening your neck and bending your back. Look up toward the ceiling, extending your feet out so that the tops of your toes are pressing against the ground (this pose is often called “Up Dog”).
6th vinyasa – Next, lift the waist up, tilt the head under, heels to the floor, and gaze at the navellike an inverted “V” (called “Down Dog”).
7th vinyasa – This is a movement that goes back to the 3rd vinyasa by jumping your feet up close to your hands and straightening your legs. This can be amended by just stepping forward. I usually step on the first one and jump on subsequent repetitions.
8th vinyasa – Follow the 2nd vinyasa.
9th vinyasa – Follow the 1st vinyasa. Now you should be standing back in Samasthiti.
Repeat as many times as desired. Try to empty your mind and keep your gazed fixed toward the tip of your nose. Don’t try and push these movements or stretch too much–you’re just warming up. Just concentrate on your breathing and let the Salutations take you into the day.
Check out other yoga moves:
© Copyright 2011 Allison Stuart Kaplan www.Askinyourface.com LLC