Why the Sun?
The sun is the source of all power in our solar system, its gravitational power is keeping the planets in orbit. It is ultimately responsible for all creation, preservation and destruction of all animate and inanimate things on the earth.
Every morning when we wake up, we take for granted that the sun will always be there. And it always is. No matter our mood or our circumstances, the sun is always there, unconditionally. The sun is a pure source of energy, providing light and heat. It is responsible for the process of photosynthesis, and the heat generated from the sun’s rays is mainly responsible for the evaporation of water, returning it to earth in the form of purified rainwater, which gives life to all living creatures, plants etc. Through the day and night cycles, the sun regulates our circadian rhythm, governing biochemical, physiological and behavioural processes of all life. It is responsible for the production of winds, it is therapeutic and destroys harmful germs.
Being conscious of the true perspective of our existence, helps us better understand who we are and how to best live our lives. A practice done with a feeling of reverence, gratitude and appreciation turns this attitude into an experience.
The benefits of Surya Namaskar
Surya Namaskar is not simply a warming up or stretching exercise. When done with precision and the right state of mind, it is a real gift, and practiced daily enhances all its benefits, listing only a few here.
Physical:
- Tones the body and adds glow to one’s complexion.
- Increases the suppleness of the spine.
- Strengthens the joints and ligaments, as well as the skeletal system.
- It massages the vital organs.
- Abdomen are toned, eliminating constipation and other digestive problems.
- Strengthens legs, arms and shoulders.
- Cells and blood get oxygenated getting rid of the toxins.
- Helps the endocrine system and the thyroid to work better.
- In a quick pace it boosts the metabolism and helps with weight loss. It also increases stamina and strength.
- Helps with balance.
Mental:
- Calms the mind, reduces anxiety and tension.
- Cultivates concentration and memory by focusing on the breath and the precision of the movements.
- Cultivates inner focus, an introspective state of mind and encourages insight.
- Transforms anger, frustration and excess sexual energy into a creative force.
- Fights lethargy and sadness.
- Increases faithfulness, hopefulness, humility and courage.
- Chanting mantras while performing the Sun Salutations generate distinctive vibrational patterns which benefit the internal organs, but also reducing the identification with the ego and directing the mind into something much bigger than us.
Instructions for the practice of Surya Namaskar
Preparation:
- Practice at sunrise or sunset.
- Have an empty stomach (2-3 hours after eating and 45 minutes after drinking).
- If possible, empty your bowels before the practice.
- Practice in open space with free flow of air.
- Surface of the ground should be flat and smooth.
- Wear comfortable clothes so that your movement is not impaired.
- Face the direction of the sun, but practice in the shade.
Way of practice:
.- Each posture should be steady, comfortable, effortless.
- Be a witness of your body and observe and accept how it moves on the day. No days are the same.
- Flexibility is impacted by time of day, temperature, amount of toxins in the body, emotional state, spiritual energy, atmosphere.
- Observe which muscles are stretched.
- Feel the inhalation and the exhalation, notice in which areas of the body you can feel them.
- Observe how the body changes with each breath.
- Experience the expansion and retraction of the body while breathing and changing postures.
- Work with normal breathing and then with deeper breathing. Do not strain the breath.
- Make sure you release all the air on the exhale.
Notes:
- Start with two rounds and gradually add additional rounds according to your capacity. Quality is better than quantity.
- On hot days or when your mind is hyperactive, move slowly and deliberately, making sure exhalation is longer that inhalation.
- On cold and heavy days, or when you are feeling sad or lethargic, move with enthusiasm, speed and vigour to generate body heat.
- VERY IMPORTANT: Do Shavasana (lying down relaxation) at the end your practice for 10 to 15 minutes. The relaxation will calm all the systems that were activated during the practice, leaving the body revitalized, stimulated and balanced. It will also allow the body the chance to readjust its energies and remove the toxins from the blood stream.
As with every form of exercise, please consult your doctor before embarking on this practice.
Practicing in a group helps with one’s motivation and enthusiasm. At Yoga Heart the practice of Surya Namaskar is included in most classes, and from September onwards we will have one morning class a week fully dedicated to Surya Namaskar, where we will be practicing and going over all the information in detail. The aim will be to practice together but also to ensure that you have a strong base for practicing on your own at home.
Source used: Suryanamaskar by Krzysztof Stec
