They are intended primarily to restore and maintain a practitioner's well-being, improve the body's flexibility and vitality, and promote the ability to remain in seated meditation for extended periods. They refer to two things: the place where a practitioner sits and the manner (posture) in which s/he sits. It is suggested that is "to be seated in a position that is firm, but relaxed". As the repertoire of postures has expanded and moved beyond the simple sitting posture over the centuries, modern usage has come to include variations from lying on the back and standing on the head, to a variety of other positions.
The Sun Salutation is a sequence of asanas or positions, linked together by a flowing motion. Each of the positions contributes to stretching a different part of the body and different muscle groups. It helps expanding and contracting the chest in order to regulate breathing.
This pose is highly appreciated because it involves most of the muscle groups, as well as the respiratory system. It is recommend that this exercise should be done on the daily routine, as it can contribute in a very efficient way to the flexibility of your spine and joints.
Sun Salutation Pose 1First pose requires you to stand up straight. Your palms should be joined in praying position, in front of your chest. Once you make sure your weight is evenly distributed, exhale profoundly. |
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Sun Salutation Pose 2While inhaling, raise your arms above your head (with palms still in closed position) and slowly bend backwards while bending your backbone backwards. Stay in this position for few seconds. |
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Sun Salutation Pose 3While exhaling, fold your body forward, press your palms down and try to place your fingertips in line with your toes. Stay in this position for few seconds. |
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Sun Salutation Pose 4While inhaling, move your right leg back away from the body in a wide backward step. Left foot should be between your arms and vetical to the ground. Raise up your head and chin. Stay in this position for few seconds. |
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Sun Salutation Pose 5While exhaling, bring your left foot together with the right. Lover your heels on the ground, touch your chest with your chin and try to form an arch with your body. Stay in this position for few seconds. |
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Sun Salutation Pose 6While retaining the breath, lower your knees and chest to the ground. Stay in this position for few seconds. |
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Sun Salutation Pose 7While inhaling, slowly bend your head and chin up, but leave your hips on the ground. While stretching you can help yourself with your arms. Stay in this position for few seconds. |
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Sun Salutation Pose 8While exhaling, lift your body and lower your heels to the ground. Touch your chest with your chin and try to form an arch with your body. Stay in this position for few seconds. |
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Sun Salutation Pose 9While inhaling, move your left leg front so your it is vertical to the ground. Raise up your head and chin. Stay in this position for few seconds. |
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Sun Salutation Pose 10While exhaling, bring your right foot together with the left. Press your palms down and try to place your fingertips in line with your toes. Stay in this position for few seconds. |
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Sun Salutation Pose 11While inhaling, raise your arms above your head (with palms still in closed position) and slowly bend backwards while bending your backbone backwards. Stay in this position for few seconds. |
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Sun Salutation Pose 12While exhaling, come back in the straight position. Your palms should be in front of your chest. Stay in this position for few seconds. |
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Now continue with pose number 1, but this time in the pose number 4 instead of moving your right leg back, move your left leg back. Then in the pose number 9 instead of moving your left leg front move your right leg front. After finishing both sequences starting with right and your left leg you completed the whole circle of Sun Salute.
For full benefit we recommend 3 whole circles (if you are a beginner). Later on, when you feel ready you can increase number of repetitions.
