The sun salutation , as the term itself says, is inspired by the energy of the sun.
The worship of this symbol, both energy and light, was one of the first forms of spirituality in many ancient civilizations.
In India, the sun, considered a deity, is worshipped in the guise of the God Surya and it is from this term that the name of this practice is derived.
The words Surya Namaskara derive from Sanskrit and mean respectively:
surya -> sun,
namskara -> greeting.
This exercise consists of a series of 12 positions repeated in time sequence with your breath.
It is a practice used to warm and prepare both body and mind for the execution of asanas in yoga.
However, many yoga practitioners only perform the sun salutation because the sequence is so complete that almost all the muscles in the body are involved and can be considered a practice in its own right.
The sun salutation is not only a physical exercise, but also a moment of reflection and prayer, so it is good to approach this practice by listening to your feelings.
Benefits of Sun Salutation
This practice, if done well and consistently, leads to many benefits:
- Calms the mind and eliminates stress: the sequence helps to maintain concentration on the body, movement and breathing, so the mind calms down.
- It increases strength throughout the body: the asanas involved allow for toning of the main muscles and more.
- Gives flexibility to the body: thanks to the positions performed associated with breathing and the movements from one position to another, the flexibility of the spine improves incredibly.
- Back problems disappear: the spine, through continuous forward, backward and lateral flexions, stretches and becomes very flexible. In addition, all the muscles of the back, which often cause pain, are strengthened, stretched and, over time, rebalanced, giving the practitioner considerable relief.
- It regulates sleep: if it is practised before going to sleep, you will sleep much better. Those who suffer from insomnia also benefit a lot.
- Activates blood circulation throughout the body.
- The respiratory system improves: thanks to well practised yoga breathing your lungs will become more efficient over time and your life force will also increase.
- It works for people of all ages, naturally with some changes depending on age and physical condition.
- It favours digestion: the practice of Sun Salutation improves the power of the digestive system and helps the secretion of digestive enzymes.
- Strengthens the bones: the practice of Surya Namaskar at sunrise would have a spiritual meaning but at the same time it would be beneficial for the body by helping the body to synthesise vitamin D, a fundamental substance for maintaining bones.
- Detoxifies the body: thanks to the process of inhalation and exhalation, the lungs are constantly ventilated and the blood is well oxygenated, helping the body to detoxify and free itself from excess carbon dioxide and other toxins.
When to do Sun Salutation
Although it can be practiced at any time of the day, the best time to be practiced is as soon as you wake up, it is no coincidence that the name is “Sun Salutation“.
As soon as you wake up your body is stiff and doing this practice will make it soften quickly, but you also need to warm up a bit so always start without pushing and as the practice progresses push harder listening to your body.
Tips
Initially, beginners may find it more difficult where toxins (especially in joints) or particularly hardened parts of the body stagnate, not to strain and let the energy flow.
Some rules to respect:
- Learn the positions perfectly until you can do them naturally, i.e. effortlessly.
- learn to breathe in positions, concentrate on exhaling in the closing asanas, and inhaling in the opening asanas, and above all always breathe, never hold your breath unless the position requires it
- at the end join the breath to the posture until it becomes a fluid sequence.
Contraindications
Is the Sun Salutation a practice suited to your physical condition and health?
If you suffer from hernias or high blood pressure, if you are pregnant and have severe back pain, Sun Salutation may be contraindicated.
Contact a qualified Yoga teacher who can indicate the most suitable practice for you.
The 12 positions
1. Tadasana
Standing with legs together, the weight of the body well distributed on the soles of the feet, inhale.
Exhaling, bring the palms of the hands together at heart height, in the prayer position.
2. Hasta Uttanasana
Breathe in and, exhaling, stretch your arms upwards, push your pelvis slightly forward.
As you contract the buttocks, arch your back backwards as far as you can.
3. Uttanasana
Inhale and exhale bent forward, bringing your hands to the sides of your feet, possibly with your palms resting on the ground.
Stretch your back as far as possible and, if necessary, help yourself by bending your knees slightly.
4. Aswha Sanchalasana
Inhale and, exhaling, put your hands on the floor, bring your left leg back while bending your right.
Rest your left knee and the tip of your left foot on the ground.
Straighten your back as much as you can, looking forward.
5. Kumbhakasana
During this asana, you must hold your breath.
Perform a plank, legs and arms outstretched, being careful to form a straight line with legs, back and neck, hips well parallel to the ground.
6. Ashtanga Namaskara
Breathe in and, exhaling, bend your knees and place them on the ground, keeping your toes resting on the ground.
Bend the elbows until the chest and chin touch the ground, arms perpendicular to the body.
Keep the pelvic area detached from the ground.
7. Urdhva Mukha Svanasana
Inhale and, exhaling, slide forward and upwards with the torso, pushing on the arms.
Arch your back backwards, legs outstretched and pelvis resting on the ground, toes pointing towards the mat.
Look forward, keeping shoulders lowered and relaxed and bringing the shoulder blades closer together.
8. Adho Mukha Svanasana
Inhale and exhale, raise the pelvis stretching the legs back, arms outstretched with the weight of the body well distributed between the hands and feet.
Try to rest your heels on the ground, pushing on your hands and carrying your chest towards your legs.
9. Aswha Sanchalasana
Inhale and, exhaling, put your hands on the floor.
Bring your right leg back while bending your left one.
Rest your left knee and the tip of your left foot on the ground.
Straighten your back as much as you can, looking forward.
10. Uttanasana
Breathe in and, exhaling, bend forward, bringing your hands to the sides of your feet, possibly with your palms resting on the ground.
Stretch your back as far as possible and, if necessary, help yourself by bending your knees slightly.
11. Hasta Uttanasana
Inhale and, exhaling, stretch your arms upwards.
Push your pelvis slightly forward and, contracting the buttocks, arch your back backwards.
12. Tadasana
Exhale and stand up, arms along your body and thumbs attached to your thighs. Execute a cycle of 3 deep breaths seeking relaxation.