Yoga - The Sun Salutation

Many Yoga teachers feel that if you only have time for one yoga exercise a day then it should be the Sun Salutation, as it prepares the body for other asanas (poses) and stretches and strengthens all the major muscle groups and gives the respiratory system a good work out too.

The Sun Salutation is a combination of twelve movements, all flowing into each other. Each different position counteracts the other, alternately stretching and contracting. One round of the exercise consists of two sequences. The first leading with the right foot in steps 4 and 10, and the second leads with the left. Breathing is all important in Yoga and this exercise is accompanied with 5 deep breaths.

1. Exhale to Mountain pose (Tadasana) feet and legs together, weight evenly distributed and evenly balanced on the centre of your feet, arms either down by sides or in the prayer (namaste) position. Benefits if done correctly. Creates a lightness and peace in both the body and mind, and creates an awareness of correct alignment.

2. Inhale, reach up as high as you can and bring your palms together, arch your upper back neck and head and lift the centre of your chest.

3. Exhale, and go to the forward bend. Bend at the hips, if possible bring your head to your shins. Bend your knees enough to get your hands to the floor either side of you feet and for your abdomen to pressagainst your thighs. If possible, then try and straighten your kneesgradually, as much as you hamstrings will permit.




4. Inhale, lunge back with one leg, resting the knee on the floor, keeping the hands level with the feet.

5. Holding the breath, put the other leg back as if you were preparing for a press-up.

6. Exhale as you bend you elbows and shift you weight forward, you can keep you knees on the floor. Benefits if done correctly. A difficult pose, but strengthens the shoulders, arms, wrists and abdominal muscles.

7. Inhale to ‘upward facing dog’ pose. Arch your chest towards the ceiling, with your head back and allow the tops of your feet to go flat on the floor, keep your arms straight. Benefits if done correctly. This is great for the spine, and also stretches the hip muscles ready for other bends.
It also helps to facilitate deep breathing.

8. Exhale and change into ‘downward facing dog’, shift your weight back to press your heels down into the floor. Keep the arms straight and lift your hips as high as possible. Relax your neck and head. Benefits if done correctly. This pose give a really good stretch to all the muscles in the backs of your legs and also strengthens the arms and shoulders.


9. Inhale and lunge your foot forward (the opposite from position 4) bringing your foot and knee in line and level with the hands. Let you back knee rest on the floor again.

10. Exhale and bring your back foot forward to the forward bend again (as in position 3) Lift your hips and straighten your legs as much as possible, relax your head and neck at this stage.

11. Inhale and reach up as high as possible, bringing your palms together, and arching your neck and head (as in position 2)

12. Exhale and come back to the Mountain pose, feet and legs together, weight evenly distributed and evenly balanced on the centre of your feet, arms either down by sides or in the prayer (Namaste) position.

This is the basic variation of the Sun Salutation, those practicing Yoga may be doing more advanced and more extended variations. Don’t push yourself into any of these positions, know your limits and don’t exceed them. If you want to find out more about Yoga be sure to find a competent teacher. If you have not exercised for some time it is advisable to consult a medical practitioner before starting any new fitness regime.

The Mountain pose is usually the first pose to be learned.
It looks incredibly easy but it is actually quite difficult to master, as it involves bringing the energies of the body and mind into equilibrium.

Stand with the feet together. Lift the kneecaps by flexing your thigh muscles. Lengthen your spine and tuck in your stomach and sacrum, feel your chest and collarbone moving upwards.
Keep your shoulders down and relaxed and allow the arms to hang loosely at the side. Relaxing the hands with the palms facing inward.

Extend the neck and relax the facial muscles. Look straight ahead and concentrate on extending both sides of the body equally.

If just practicing the Mountain pose then try to stay in the posture for 30-60 seconds, breathing deeply through the nose.

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