Salute to the Sun (Surya Namaskar) is the perfect sequence for a home yoga practice. It's a circular yoga sequence that celebrates the sun. Surya means “sun” and Namaskar means “to bow to.” You can either use it on its own or integrate it into a longer practice. Find this sequence on page 137 of the Yoga Through the Year book.
The sequence will get your circulation going, which boosts your immune system. It’s energising and will help you shake off quarantine lethargy. It boosts your mood and banishes the stay-at-home COVID-19 blues. If you do have access to a garden or local park, it's great to do outside.
You can perform as many rounds of the Salute to the Sun as you wish. You can also play about with varying the speed of the sequence. It can be very soothing if performed slowly and meditatively. Try staying and resting for a few breaths in Downward-Facing Dog Pose, Child’s Pose, and Standing Forward Bend. In this way your Salute to the Sun becomes like a moving prayer.
We begin the sequence by standing in Mountain Pose (Tadasana), hands in Prayer Position (Namaste). In your mind’s eye picture the sun rising in the sky. Now picture a warm, glowing sun at your solar plexus, radiating warmth and light, and keep this image in mind as you perform the Salute to the Sun. Using sun imagery as you perform the sequence will recharge your batteries, lift a low mood and induce a sense of sunny optimism and vitality.
Salute to the Sun (Surya Namaskar)
1. Mountain Pose with Sun Visualisation. Picture the sun rising in the sky. Picture a warm, glowing sun at solar plexus.
2. Raise arms above head and come into Standing Forward Bend.
3. Bend knees and arch back, and then come back down into Standing Forward Bend.
4. Step back into Plank Pose, with the whole body in one long line.
5. Swivel into Side Plank. Repeat on other side.
6. Plank Pose. Drop knees to floor and sit back into Child’s Pose.
7. Child’s Pose into Upward-Facing Dog.
8. Downward-Facing Dog. Stay a few breaths.
9. Bring foot forward into Lunge Pose.
10. Bring other foot forward into Standing Forward Bend, and then dip the back.
11. Standing Forward Bend. Stay for a few breaths. Standing up, sweep arms out to side and above head.
12. Mountain Pose with Sun Visualisation. Rest here for a few breaths. Picture a warm, glowing sun at solar plexus and keep image in mind as you perform another round.
The Yoga Journal video below is not exactly the same as my version, but if if you haven't done this sequence before it will give you a feel for it. If you do an online search for Salute to the Sun you will find many different versions, some meditative, some very energetic with jumping from pose to pose. Do a search and find one that suits you. Enjoy!
See also: Solar Powered Breathing, and Sun Powered Yoga
Jilly Shipway, sharing seasonal yoga ideas and inspiration with you through the year...
Coronavirus: Finding Peace in Troubled Times
The next few weeks look set to be a challenging time as the world tries to find a way through and out of this coronavirus crisis.
Many of you will be self-isolating at home, so over the next few weeks I will regularly post simple, accessible yoga and mindfulness techniques to help you find your calm place in the midst of the storm. I will also post short, simple yoga practices for you to do at home.
Please consult the expert advice in your own country on keeping yourself safe and well during the pandemic.
Please feel free to share ideas and resources that you find in my blog, but please do acknowledge me and my website as their source. Thanks!
Disclaimer: if you have any concerns about your health or suitability to do yoga, please consult a medical professional before attempting any of the yoga routines in this blog.