Saturday, January 06, 2007

Yoga Sun Salutation

In many types of Yoga, including Ashtanga Yoga the practise begins with a sequence of moves known as a Sun Salutation. This warms the body up through the stretching and continuous movement from one posture to the next.

Here are the 12 steps:

1. Stand with your feet slightly apart, palms together in prayer postition, thumbs against your chest.

2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.

3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, touch your knees, shins or feet instead.) Bring your head in toward your knees.

4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.

5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane (press up position). Make sure your stomach is pulled in.

6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.

7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds (upward dog).

8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position (downward dog).

9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.

10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.

11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.

12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.

You can also do this sequence once or twice in the morning to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax. Insomniacs often find that six to 12 sun salutations help them fall asleep.

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