Throughout history and across many cultures, light is symbolic of consciousness, enlightenment, and truth. One of the greatest sources of light and the creator of life itself is the sun! In yogic tradition, the asanas known as sun salutations or surya namaskar are a way of honoring the sun. Not only the worldly sun that warms and lights the earth and life on it, but also the eternal sun or light within ourselves. Surya means sun in sanskrit and namaskar stems from namas meaning "to bow" or to "adore". The common salutation Namaste ("te" meaning you) often said at the end of class has the same root. By practicing sun salutations, we help cultivate gratitude not only for ourselves but for the world around us.
Sometimes when moving through a vinyasa practice, I see students flop through sun salutations out of fatique or a lack of presence - heck I've done it myself. I invite you to try practicing your sun salutations with the devotion and intention around which they were created. When practiced mindfully and with the proper breath, they are a very powerful way to feel connected to yourself and the world around you.
On days when you feel like you don't have time for yoga, a quick 10 minute sun salutation repetition (3 -5 rounds) moving with your breath and followed by a short savasana can act as an entire practice. This is because sun salutations both strengthen and lengthen most of the main muscle groups of the body. No excuses!
There are many sun salutation varieties out there, so feel free to experiment to see what you like best. Below is one of my favorite and a more accessible variation, which I teach in class. I prefer the step-back sun salutation because it is more effective in opening the front line of the body, especially the hip flexors. One of the major hip flexors, the psoas major, is a muscle that connects directly to the lumbar spine. Sitting (which most of us with a desk job do all day) shortens the psoas and pulls the lumbar spine forward. This can cause back pain. This version of sun salutation will help lengthen this muscle.
The white dot indicates inhale and the black dot indicates exhale. Starting with the inner circle do one round alternating legs (once around with the right leg, once around with the left leg) moving with your breath. Repeat as many times as you like, then move to the outer circle. Same idea here, one round is twice around the circle - once with the right leg, once with the left leg.
Tips for beginners to avoid injury - drop your knees in plank when lowering through chaturanga to upward dog until you build strength in your arms, legs, and belly to lower without collapsing to the mat.
All of the light in me, bows to all of the light in you - Namaste!
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