As the summer season winds down, it is important to remember the sun’s light and life-giving power. For thousands of years, cultures from every continent have revered the sun, including Egyptians and Indians and Greeks, Romans and Greeks. Yogis use Sun Salutations all over the globe to strengthen and improve flexibility. Practitioners are encouraged to practice Sun Salutations, a tradition that encourages them to feel grateful for life, the sun, their bodies, etc. This series of poses are suitable for anyone, whether they practise Vinyasa flow often or need a mid-summer to pick me up.
Three sequences are below, each a variation of the Surya Namaskars. These sequences are dedicated to achieving fluidity and peace within your body and mind. Sun Salutations will warm your body. The movements are coordinated with a vigorous breath. However, the following sequences offer variations to bring you closer to the Earth and have longer forward folds to keep your body cool and mind at ease.
Modified Surya Namaskar (A)
This sequence will help you to get back into your practice. Slowly move your spine and pay respect to the Earth.
- Start by standing with your feet at the hip-width (Tadasana). Take a few deep breaths and ground yourself.
- Take a deep breath and lift your arms high above (Urdva Hastasana).
- Inhale, and then fold your arms over your legs. Allow your arms to extend above your head and hang heavy (Uttanasana).
- Take a deep breath and raise your head halfway up to create a strong, long spine. Inhale and lift your arms halfway to a long, strong spine.
- Inhale and fold forward. Then, step back to Plank Pose.
- Inhale, and bring your knees down to the ground (modified Plank Pose).
- Inhale and bend your elbows. Then lower your chest and chin towards the ground (Ashtanga Namaskara).
- Inhale, and slide down onto your stomach to open your chest (Bhujangasana).
- Inhale and push your body back to the Child’s Pose (Balasana).
- Three deep breaths are required to relax in Child’s Pose.
- For Downward-Facing Dog (Adho Mukha Svanasana), push your knees up and tuck your toes underneath.
- To bring your feet up (Uttanasana), take several steps forward.
- Take a deep breath and raise your head halfway up to create a strong, long spine. Inhale and lift your arms halfway to a long, strong spine.
- Inhale, and then fold your arms over your legs. Allow your arms to extend above your head and hang heavy (Uttanasana).
- Take a deep breath and slowly roll up until you are standing. Let your neck and head be the last to rise. Lift your arms above your head (Urdva Hastasana).
- Inhale deeply and join your hands at the heart centre (Tadanasa).
- Take a moment to relax and connect with your body.
- This sequence can be repeated three to ten times. Pause between salutations to evaluate how you feel and to notice subtle shifts in your energy.
Sun Salutation Variation
This is a great way to stretch and open your hips and recharge your energy.
- Start by standing with your feet at the hip-width (Tadasana). Take a few deep breaths and ground yourself.
- Please take a deep breath, raise your arms high, and lift them (Urdva Hastasana).
- Inhale and bend your elbows towards “Cactus Arms” to open your chest. Keep your eyes forward and lean back as much as you can.
- Take a deep breath, exhale and extend your arms (Urdva Hastasana).
- Inhale, and then fold your arms over your legs. Allow your arms to extend above your head and hang heavy (Uttanasana).
- Take a deep breath and raise your head halfway up to create a strong, long spine. You can use your hands to support your spine ( Ardha Uttanasana).
- Inhale and fold your knees forward. Place your palms on the floor next to your feet, and then step your right foot back towards the back of the mat. Keep your toes curling under your back by lowering your back knee. If you wish, add padding to your knee with a blanket.
- Take a deep breath and raise your arms above your ears (Anjaneyasana).
- Inhale and bend your elbows towards “Cactus Arms” to open your chest. Keep your eyes forward and your legs straight while you lean back as much as possible.
- Inhale, and extend your arms (Anjaneyasana).
- Inhale and place your palms on your front foot to frame it.
- Inhale, and extend your right leg upwards and behind you (Ekapada Adho Mukha Svanasana).
- Inhale and place your right foot between your hands. Keep your back knee bent and your toes covered. If you wish, add padding to your knee with a blanket.
- Take a deep breath and raise your arms above your ears (Anjaneyasana).
- Inhale and bend your elbows towards “Cactus Arms” to open your chest. Keep your eyes forward and your legs straight while you lean back as much as possible.
- Inhale, and extend your arms (Anjaneyasana).
- Inhale and place your palms on your front foot. Next, step forward to bring you feet to the mat.
- Take a deep breath and raise your head halfway up to create a strong, long spine. Inhale and lift your arms halfway to a long, strong spine.
- Inhale, and then fold your arms over your legs. Allow your arms to extend above your head and hang heavy (Uttanasana).
- Inhale and reach your arms to the sides. Then, stand tall with your back through “Reverse Swan Diving.”
- Inhale and bend your elbows towards “Cactus Arms” to open your chest. Keep your eyes forward and lean back as much as you can.
- Take a deep breath, exhale and extend your arms (Urdva Hastasana).
- Inhale deeply and join your hands at the heart centre (Tadanasa).
- Take a moment to relax and connect with your body.
- You can continue the same sequence as before, except that you must step your left foot back first and then move your left foot forward starting at Downward-Facing Dog. This will ensure that you have practiced a low lunge from both sides twice.
Modified Surya Namaskar (B)
This sequence will help you relax your shoulders and legs, and boost your mental clarity.
- Start by standing with your feet together. Take a few deep breaths and ground yourself.
- Your hips should be bent at the knees. Now, lift your chest and send your hips back. Take a deep breath and raise your arms above your ears.
- Inhale and straighten your legs. Then, fold your legs forward. Allow your head and arms to hang heavy.
- Take a deep breath and raise your head halfway up to create a strong, long spine. Inhale and lift your arms halfway to a long, strong spine.
- Inhale and fold forward. Next, place your hands on the Earth. Bend your elbows to lower your belly
- Breathe in deeply, and press your palms into your palms. Next, stretch your arms out to press against your feet. Finally, straighten your legs. Inhale and open your chest to Upward-Facing Dog. (Urdva mukha Svanasana)
- Inhale and tuck your feet under. Then, use your abdominal muscles and lift your body into Downward-Facing Dog.
- Inhale, and reach your right foot up and behind you ( Eka Pada Adho Mukha Svanasana).
- Inhale, and place your right foot between your hands. Lower your back foot to the ground by bending your front knee.
- Inhale and stand tall. Reach your arms overhead to Warrior I ( Virabhadrasana 1)
- Inhale and reach your hands behind your back. Then, interlace your fingers. If your shoulders feel tight, hold onto the strap ends.
- Take a deep breath, open your chest, and then extend your arms out behind you.
- Inhale, and then bow forward while your hands are still connected. Place your right shoulder on the inside of your right knee. Reach your right head towards the arch of your right heel. Your feet should be planted on the ground. Keep your breath steady. Take three deep, slow breaths in Humble Warrior.
- To raise Warrior I, inhale and press your feet into the ground. Reach your arms high and hover (Virabhadrasana 1)
- Inhale and fold forward. Place your palms on the ground to frame your foot. Then, step back into Plank Pose. Lower your belly (Chaturanga).
- Breathe in deeply, and press your palms into your palms. Next, stretch your arms out to press against your feet. Finally, straighten your legs. Inhale and open your chest to Upward-Facing Dog. (Urdva mukha Svanasana).
- Inhale and tuck your feet under. Then, use your abdominal muscles and lift your body into Downward-Facing Dog.
- Three deep breaths are required to remain in Downward-Facing Dog.
- Continue the process, starting with your left leg.
- Step forward from Downward-Facing Dog to the front of your mat.
- Take a deep breath and raise your head halfway up to create a strong, long spine. Inhale and lift your arms halfway to a long, strong spine.
- Inhale and refold (Uttanasana).
- Your hips should be bent at the knees. Now, lift your chest and send your hips back. Take a deep breath and raise your arms above your ears.
- Inhale and stand tall. Then, bring your hands together at the heart centre (Tadasana).
- This sequence can be repeated three to ten times. Pause between salutations to evaluate how you feel and to notice subtle shifts in your energy.