Salutaton to the sun photos

Homage to the sun within

This sequence is ideal to bring life and energy into the body. It combines forward bends, backward bends, hip openers, thigh strengtheners, elongation of the spine, shoulder rotations, semi inverted postures, weigth bearing on arms at the physical level.

On an energetic level it is very good for removing energy blocks from many different areas and helps to get the energy flowing freely.

It also stimulates various chackras as one moves throught the sequence.


Satyananda Salutation to the Sun
The main emphasis of Satyananda yoga is awareness. Broadening your awareness on all levels. If you have not read about Satayananda yoga before, please first read Tell me about Satyananda Yoga while the photos load

This practice is definitely not just a physical practice. The reference to the Sun, is merely a symbolic representation to the light within onelsef.

Who is this suitable for
The salutation to the sun should be practiced towards the beginning on one's practice in order to loosen and invigourate the body.

However, if you are a beginner and your body is quite stiff, then please be cautious with the sequence. Depending on the stiffness of your body and on the fitness level of your body, you may need to practice many loosening postures before your body will be ready for this sequence.

Many people in their teens and early twenties may like to begin their practice with a few rounds of salutation to the sun.

Before you begin


Before you start, stand for some time with the arms alondside the body, eyes closed and tune your awareness inwards.

Be aware of the contact the feet have with the mat.

Watch the breath for a few breaths.

When one practices and is familiar with the sequence and the practice, one's awareness is predominantly on the breath.

For beginner's one awareness is usually on trying to come into each posture as correctly as possible, with awareness on the spine, the breath and any special aspects of each posture.



Begin


When you feel ready to begin, bring the hands together in front of the heart centre in prayer position.

As you inhale, raise the arms straight out in front of the body, and continue to move them upwards overhead.



Don't let the hands move very wide apart. The hands should be in line with each other and the palms face forwards with the thumbs almost touching.



Stretch upwards with the fingers elongating the arms and the spine and continue to bend backwards keeping the arms in line with the head.



Lean the body back as the inhale completes.



Now as you exhale,

As you bend forwards make an effort to keep the spine bend in a slight backward curve.

So the head is raised slightly, the chest is raised, the curve in the lower part of the back is maintained as long as possible, and there is an arch backwards in the upper back.

Maintain the curve in the lower back as long as possible.

Keeping the head raised helps prevent the upper back from rounding to early.



Continue to bend forward and only begin to round the back when you really need to.

Maintain the curve in the lower back if possible.



Finally allow the back to round, and in time (and if the body becomes flexible enough) the head comes in close to the lower leg, chest coming towards the knees, fingers on floor ether side of the feet, with the fingers in line and either side of the toes.



Ideally the legs are straight. However if you have a weak backyou may bend the knees as this takes the strain off the hamstring muscles, and lets the pelvis tilt forwards allowing the body bend forwards more easily.



Then keeping the hands either side of the feet on the mat, take a big step back with the right foot,



and come into equestrain pose. Right knee comes to the mat, the weight is supported by the right knee and the left leg, come up onto finger tips (no weight on the fingers), head up, back arching backwards slightly (if possible)



and press forwards with the right knee. You may see in this photo that as Salome presses forwards with the right knee, she also tries to sink her hips towards the mat.



From here place the hands flat on the mat and take the weight back on the hands and step the left foot back in line with the right foot (keeping them hip width apart) and come into mountain pose (some schools call this downward dog pose).

In this posture, palms are flat on the mat with the fingers well spread. Arms are lengthened and one presses the weight back, lengthening the spine, buttocks raised, and the heels of the feet drawn downwards towards the mat.

If one is used to this posture, one tries to develop a slight backward arch in the back as one sinks one's chest downwards (slightly).

Shoulders are broadened and not clenched.

Neck is loose and head hanging down looking back towards the thighs.



Keep the hands and feet in the same position and begin to bring the weight forwards, while bending the elbows and the knees, but keeping the buttocks high in the air, and bring the knees, chest and chin to the mat.

Keep the elbows in close to the side of the body.

And then moving on into Cobra.

Keep the elbows bent, shoulders kept down (The most common mistake in this posture is to allow the shoulders to rise and clench up), and come up as high as one comfortably can and be aware of the backward arch of the back.



It is best to keep ones elbows slightly bent as this helps prevent one from clenching the shoulders.

If one's back is quite flexible one may allow the head to look upwards.



However, if one is well practiced and is well aware that one's shoulders are not rising, and are not clenched, one may straighen the arms.



Come back inot Mountain



Step foward with the left foot inot Equestrian. Press forward with the left knee. Make sure the knee is directly above the ankle so that the lower leg is vertical. Knee should not be extended over foot.





Now step forward to bring the right foot forward alongside the left.



And hang down



Head loose, hanging down.

And now start to raise up, by raising the head first, opening up in the chest, so that the chest is raised, back arched slighty backwards, lox wer curve in back if possible. arms alongside the head



Continue upwards maintianing that long back arched backwards slightly



And come standing up arms up alongside ears and lean back looking upwards.



Then straighteneing up, bringing arms forward



Hands back in front of heart centre.

*********************************************************** That is first half of round.

Now repeat this to the opposite side.

From hanging down position, step back with left leg this time.

And when stepping foward, step forward with right.

At end of full round

Stand with arms down alongside body. Eyes closed awareness inwards. Watching. Sensing. Feeling.



Staying present. Watching any sensations.