Practice the Yoga Sun Salutation Sequence Every Day

What is a Sun Salutation?

In yoga the sun salutation is a sequence of simple postures, traditionally practiced first thing in the morning to greet the day. This sequence can be practiced in preparation for further yoga sequences, or it can be used as a whole practice in itself by extending the time spent in each pose, or repeating several times.

Why Practice the Sun Salutation?

When you integrate the sun salutation into your daily yoga practice you condition your body to prepare itself for your main yoga routine or asana, or to embrace the beginning of the day or an activity you are about to be involved in. By practicing this routine over and over again, every single day, the sequence of movements become familiar to your body and your mind, which means you will naturally be able to benefit from the sun salutation whenever you need to feel prepared for anything. Without too much effort or concentration you will be able to flow through your sun salutation and feel ‘ready’.

How Does the Sun Salutation Prepare Your Body and Mind?

When you practice the sun salute sequence, each breath you take synchronizes with each movement of your body, which helps your mind and body to connect because you become more aware of the relationship between the two. The breathing and smooth flowing movements of the sequence also benefit you in the following ways…

• Your mind clears as you focus your energy inwards to concentrate on how your body feels as you move in and out of each pose in time with your breath.
• With each pose your body is opened up, your limbs are stretched and your joints are loosened which will leave you feeling energized and refreshed.
• You will make space inside of your body for your organs to work more effectively, with all the stretching and expanding through air coming in and out of the body.
• Your spine will go through a variety of different curves as you move in and out of each pose fluidly, which is good for the flexibility of your back, and to ease tension in your shoulders.
• The steady flow of movement will encourage blood circulation through your body, leaving you feeling invigorated.
• You will breath in healthy amounts of oxygen, which will activate your brain and prepare you for your next activity. You will be feeling alert and rejuvenated.

How To Do The Sun Salute

There are different variations of the sun salute, but it is not which particular sequence you choose to follow that is important, it is the synchronization of your breath and the movement of your body that counts. If you do it properly then you should be feeling that it is your breath, which drives your body in and out of each pose.

A simple guide to avoid confusion as to when you should be breathing in or out is to always inhale on upward-moving poses, and exhale on downward movements.

Here is a basic description of a sun salutation for you to practice at home…

1. Begin standing at the top of your mat with your feet hip width apart and your knees unlocked so that your legs feel firm but flexible. Spread your toes on the mat and feel the four corners of your feet push into the mat so that you are fully grounded. Take little breathes in and out until you feel ready to start, and so that your shoulders are down and your chest is comfortably lifted.

2. Now, on your first inhalation, breathe in the air through your nose and raise your arms straight up above your head so that you stretch your torso upwards and your hands meet above your head in prayer position. You are saluting the sun. Try not to tense or scrunch your shoulders. Instead keep them down.

3. Now, bend over, hinging from your hips as you exhale all the air out through your nose. Make sure your knees are bent when you reach to the floor with your hands, especially if you have tight hamstrings as this will protect your back. If you cannot touch the floor with your hands, then touch your ankles instead. Focus on keeping the muscles in your legs fully engaged.

4. Inhale and look up so that you are in a half-standing forward bend and then place your hands firmly on the mat so that the four corners of your palms press into it, exhale and step your feet back into the plank pose. Take a moment to align your body so that your wrists are shoulder-width apart and your feet are hip-width apart. Take in a full breath and lengthen your spine as you prepare to hold the plank pose.

5. Try to bring the heat into the centre of your body by exhaling in this challenging pose, pushing your heels into the ground and keeping your legs straight. Do not lock your elbows; use the muscles in your upper arms.

6. Now inhale whilst lowering your knees to the ground and carving your chest into the mat, sweep it into upward facing dog. Make sure that your shoulders are pulled back to expose your collarbones, and that your legs are engaged yet relaxed.

7. Now exhale sitting back into child’s pose if you wish, and immediately transitioning into downward facing dog by lifting your hips back and up towards the sky, straightening out your spine. Your knees may be bent but your legs should still be engaged and your heels pushing downwards so that you can feel the stretch on your hamstrings. Stay in this posture for five breaths, focusing on breathing into the pose and lifting your hips higher and pulling them back.

8. Finally step or hop your feet back up between your hands and surrender to the fold.

9. Now inhale and reach your arms wide to the sides, and with a flat back slowly come back up to standing position, taking a few moments to regulate your breath.

Describe What You Use The Sun Salutation For

Do you practice your sun salute every morning? How many times a day do you do it? How does it help you to focus or feel ‘ready for action’. Describe any alterations or additions to the sequence that you like to add to your daily yoga routine.