The sound of summer rain is my accompaniment as I write this post today. It's pouring down and the rain is forecast to last all day...which makes it the perfect day to do... a few rounds of Salute to the Sun! In this version you visualise the warmth of the Sun both outside and within the body, which leaves you with a warm glow and feeling radiant...even if it's still raining outside!
Salute to the Sun (Surya Namaskar)
1 Stand in Mountain Pose (Tadasana), hands in prayer position (Namaste). In your mind’s eye picture the Sun rising in the sky. Now picture a warm, glowing sun at your solar plexus; radiating warmth and light; and keep this image in mind as you perform the Sun Salute.
2 From Mountain Pose raise your arms out to the sides and up above your head, come down into a Standing Forward Bend (Uttanasana).
3 Bend the knees and arch the back, and then come back down into the forward bend.
4 Step the legs back, one at a time, into Plank Pose (Chaturanga Dandasana): whole body in one long line.
5 From Plank Pose swivel to one side into Side Plank (Vasisthasana). Repeat on the other side. For a gentler practice: miss out Side Plank, go straight to (6).
6 Come back into Plank Pose and drop the knees to the floor, sitting back into Child’s Pose (Balasana): rest here for a few breaths.
7 From Child’s pose come into Upward-Facing Dog (Urdhva Mukha Svanasana)
8 From Upward-Facing Dog turn toes under and swing back into a Downward-Facing Dog Pose (Adho Mukha Svanasana). Stay for a few breaths in the pose.
9 From Downward-Facing Dog Pose bring your right foot forward into Lunge Pose (Anjaneyasana).
10 Bring the other foot forward coming into a Standing Forward Bend (Uttanasana). Bend the knees and arch the back.
11 Come back into the Forward Bend (Uttanasana) and stay for a few breaths. Then sweep the arms out to the sides and up above the head, coming back up to standing.
12 Bring the hands back into the prayer position (Namaste) and rest here for a few breaths. As you rest, picture in your mind’s eye, the Sun rising in the sky. And then picture a warm, glowing sun at your solar plexus; radiating warmth and light; and keep this image in mind as you perform another round of the Salute to the Sun.
If you have time do a few more rounds of Salute to the Sun. If you want to lengthen the practice you could follow it with the Relaxing Summer Yoga Practice, described in my last blog post. Take this warm, sunny glow into your next activity and into the rest of your day!
This occasional blog is designed to share my yoga class handouts, resources, and tips with my yoga classes.