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Sun salutation
Among many Sun Salutation techniques, Sivananda Sun
Salutation stands out. It was developed by Swami Sivananda, a
practicing medical doctor (MD) before taking up monasticism,
therefore developed by a person with knowledge of the human body. |
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In Hindu mythology, the sun god is worshiped as a symbol of health
and immortal life. The Rig Veda declares that "Surya is the Soul,
both of the moving and unmoving beings". The Sun Salutation (Surya
Namaskar) originated as a series of prostrations to the sun.
Traditionally, it is performed at dawn, facing the rising sun. In
time, each of the twelve positions came to have its own mantra,
celebrating aspects of the sun's divinity. |
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The Sun Salutation is a graceful sequence of twelve positions
performed as one continuous exercise. Each position counteracts the
one before, stretching the body in a different way and alternately
expanding and contracting the chest to regulate the breathing.
One round of Sun Salutation consists of two sequences, the first
leading with the right foot in positions 4 and 9, the second leading
with the left. Keep your hands in one place from positions 3 to 10
and try to co-ordinate your movements with your breathing. Start by
practicing four rounds and gradually build up to twelve rounds. The
sun salutation animation below shows the sequence of the twelve
postures.
Sun salutation
1. Stand erect with feet together and hands in the prayer position
in front of your chest. Make sure your weight is evenly distributed.
Exhale.
2. Inhaling, stretch your arms up and arch back from the waist,
pushing the hips out, legs straight. Relax your neck.
3. Exhaling, fold forward, and press your palms down, fingertips in
line with toes - bend your knees if necessary.
4. Inhaling, bring the left (or right) leg back and place the knee
on the floor. Arch back and look up, lifting your chin.
5. Retaining the breath, bring the other leg back and support your
weight on hands and toes.
6. Exhaling, lower your knees, then your chest and then your
forehead, keeping your hips up and your toes curled under.
7. Inhaling, lower your hips, point your toes and bend back. Keep
legs together and shoulders down. Look up and back.
8. Exhaling, curl your toes under, raise your hips and pivot into an
inverted "V"shape. Try to push your heels and head down and keep
your shoulders back.
9. Inhaling, step forward and place the left (or right) foot between
your hands. Rest the other knee on the floor and look up, as in
position 4.
10. Exhaling, bring the other leg forward and bend down from the
waist, keeping your palms as in position 3.
11. Inhaling, streach your arms forward, then up and back over your
head and bend back slowly from the waist, as in position 1.
12. Exhaling, gently come back to an upright position and bring your
arms down by your sides.
The key of success with Sun Salutation, is to stay within the
physical limits of your body. Do not push it. You are supposed to
feel good practising Sun Salutation.
sun salutation
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