The Sun Salutation and Its Variations

Have you noticed most yoga classes start the sessionsequence and ensure your technique is correct.
with a yoga practice known as The Sun Salutation?Different schools and styles of yoga have their own
This is a beautiful ancient practice which traditionallyvariation of the Sun Salutation. However, most styles
the ancients practiced at the break of dawn to greetfollow the similar structure below:
the sun and welcome in a new day. Coupled with this,Start in the Mountain Pose, then flow into Prayer pose,
ancient yogis saw this practice as a way to harnessprogress into a standing backward bend, followed by a
and draw in the sun's energy into your body - thushead to knee forward bend, next you flow into a lunge
increasing your sense of energy and vitality levels.pose, then a plank pose followed by cobra or
Known also by its Sanskrit name of Surya Namaskar,downward dog pose, the sequence is completed by
or Salute to the Sun, the Sun Salutation consists of acoming back into a lunge pose, forward bend and
series of 12 poses which forms a graceful andfinally coming to stand back in the Mountain Pose. The
energizing sequence and is often included as part ofsequence is then repeated leading with the opposite
the warm-up in your yoga class.leg.
There are many benefits gained from practicing theIdeally, as your strength and confidence increases, aim
Sun Salutation.to complete at least 3 - 7 rounds (a round consists of
Seven Benefits of Practicing Surya Namaskarleading with first one leg, then the other leg)
1. Improves flexibility of the spine as it allows the bodyVariations: Seated Sun Salutation/Standing with a Chair
to stretch forwards and backwards.Although traditionally done as a standing sequence, the
2. Increase blood circulation.Sun Salutation can easily be adapted if you suffer
3. Puts you in tune with your breath. If you find yourfrom back pain or have trouble standing up. You can
breath becoming irregular, adapt the practice so yourpractice it seated on a chair, (or the side of your bed)
breath becomes steady and rhythmical.or standing up using a chair for support.
4. Reconnects and energizes your solar plexus - yourI teach a group of elders yoga, and they find the
fire energy center.seated Salute to the Sun practice a great way to
5. Stretches and strengthens the whole body.limber up and loosen stiff joints and tired body parts.
6. The rhythmical nature of the sequence helps toNischala Joy Devi, in her book "The Healing Power of
center, ground and realign your energy.Yoga" (Three Rivers Press, 2000) offers you detailed
7. You reconnect with your innate sense of innerinstructions in how to practice a seated version of the
power and inner strength.Sun Salutation as well as a standing version with a
How To Do The Sun Salutationchair. Both these variations are easy to follow and
When you first practice the Sun Salutation, it can feeladapt to your particular needs.
quite strange and complicated. As a yoga teacher, IAs you can see this practice offers you a complete
often see students struggle with their co-ordination andyoga exercise sequence. You can practice a seated
strength to complete a cycle. However, once you getSun Salutation, a standing version with a chair or
the hang-off the sequence, this yoga sequence is astanding up without any props. You can also vary the
most rewarding experience.speed to make it more energetic and aerobic or slow
Ideally, it is best to learn this sequence from a qualifiedthe pace right down and use it as a calming
yoga teacher. She will be able to guide you through thewind-down practice before going to bed.