In her book, Ten Minutes Stress Relief, Cassell & Co., London, © 2002, Erica Bradley devotes several pages to the Sun Salutations yoga sequence as a stress reliever and an energizing way to start the day, shake-off sleepiness and oxygenate the blood.
The Sun Salutations
The Sun Salutations come from India. They are called Surya namaskar. Their origin is in ancient Hindu texts called the Vedas. Believed to be a form of Sun worship, and one of the four Vedas, called Rig Veda, is believed to date back to 600 B.C.
The Vedas
Like many faiths, the Hindus received their beliefs from revelations. The Vedas are truths passed on by God to the ancient Rishi of India
The word Rishi means a seer. The Rishi saw or heard Mantras, or words that came from directly from God, as other religions regard the words of prophets.
Veda itself means knowledge. The Srutis are the Vedas scriptures, which form the basis of Hinduism. Vedas are eternal truths that provide the foundation of Indian wisdom.
Surya namascar – The Sun Saluations
Surya namscar consists of 12 different positions, best performed at sunrise, immediately after rising and before consuming food. To achieve the greatest spiritual benefit, traditionally they were said to be performed facing the Sun. Mantras were chanted during the Sun Salutations. The basic steps are as follows:
- Breathing out – Bring palms together in prayer position.
- Breathing in – Stretch through the crown of your head and reach your fingertips overhead as far as you can.
- Breathing out – Slowly bend as far forward as you can (bend knees if needed) until facing shins with hands flat on the floor beside feet.
- Steady breathing – Holding left foot and hands on floor, carefully draw right foot back pressing knee onto floor; arch back and stretch forward.
- Holding breath – Bring right leg along side left and straighten, legs arms and body straight in a push-up position.
- Breathing out – Lower knees, push bottom up, bend arms and rest chin on floor, keeping elbows above the back and hands on floor.
- Breathing in – Lower hips to floor and point toes back. Straighten arms, arch your back with head facing up, hands remain on floor.
- Breathing out – Curl toes and raise buttocks to form an upside down V-shape.
- Breathing in – Hands continue to stay in same position. Bring right leg forward (the reverse of step 4), bend left leg for knee to touch floor, arch back and stretch forward.
- Breathing out – Bring left leg back, both legs strait and gently lower torso down until head touches shins. Same as position 3; bend knees if needed.
- Breathing in – Extend arms up and back as in position 2.
- Breathing out – Lower arms to sides and relax.
Where to Find Examples of the Sun Salutations
Detailed explanations of the Sun Salutation positions described in Bradley's book with visual representations can be found on the Internet. Video demonstrations are also available.
Sun Salutations: Waking Physically and Spiritually with Yoga
The Sun Salutations are a wonderful way to begin your day with simple stretches. They prepare the body for the rigors of the day and calm the mind so that the day can begin stress free.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
