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The
Sun Salutation limbers up the whole body in preparation for the
asanas. It 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. Practised daily it will bring great flexibility to your
spine and joints and trim you waist.
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
(as illustrated). Keep your hands in one place from positions
3 to 10 and try to co-ordinate your movements with your breathing.
Start by practising four rounds and gradually build up to twelve
rounds. |
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Heart
Centre
1. Stand erect with feet together and palms in the prayer
position in front of your chest. Make sure your weight is
evenly distributed. Exhale.
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Heart
Centre
12. Exhaling,
gently come back to an upright position and bring your arms down by
your sides.
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Neck
Centre 2. Inhaling, stretch your arms up and arch
back from the waist, pushing the hips out, legs straight.Relax your
neck |
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Neck
Centre 11. Inhaling, stretch your arms forward,
then up & back over your head & bend back slowly from the
waist, as in position 2 |
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Genital
Area
3. Exhaling,
fold forward, and press your palms down, fingertips in line with
toes - bend your knees if necessary
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 Genital
Area
10.
Exhaling, bring the other leg forward and bend down from the waist,
keeping your palms as in position 3. |
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 Eyebrow
Centre
4. Inhaling,
bring the left (or right) leg back and place the knee on the floor.
Arch back and look up, lifting your chin. |
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| Eyebrow
Centre 9. Inhaling, step forward & place the
left (or right) foot between your hands. Rest the other knee
on the floor and look up, as in position 4. |
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| Neck
Centre 5. Retaining
the breath, bring the other leg back & support your weight on
hands & toes. Keep your head & body in line & look
at the floor between your hands. |
Neck
Area 8. Exhaling, curl your toes under, raise your
hips & pivot into an inverted "V" shape. Try to push
your heels and head down & keep your shoulders back. |
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 Navel
Area
6. Exhaling,
lower your knees, then your chest and then your forehead, keeping
your hips up and your toes curled under.
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Genital Area
7. Inhaling, lower your hips, point your toes & bend back.
Keep legs together & shoulders down. Look up & back.
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In
Hindu mythology, the sun god is worshipped 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 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. |
The DK Foundation
