5/8/2021 0 Comments Aruna Surya NamaskarWhat is Aruna Surya Namaskar?...Sun salutations are one of the more commonly known sequences in yoga asana practice. In Sanatan and Gitananda yoga tradition there are many variations of sun salutation sequences with ‘Aruna Surya Namaskar’ / Red Sun Salutations being one of them. Sanskrit translation: 'Aruna’ = Red 'Surya' = Sun god (in Hinduism) and personification of the red / golden glow of the rising sun ‘Namaskar’ = Salutation / ‘to bow to’ Traditionally this Surya Namaskar has 10 - 12 different positions, depending on whether including backbends. Aruna Surya Namaskar - Salutation to the Red Sun (as taught by the Rishi Culture Ashtanga - Gitananda Tradition)Steps Begin at the front of your mat standing straight in Samasthiti ‘equal steady stance’ with your palms facing the sun (if not possible imagine the beautiful golden sun in front of you) taking a few deep breaths. 1. Anjali Mudra | Divine Offering Mudra: Slowly raise up both hands bringing palms together in the Anjali Mudra overhead while inhaling. Lengthen up and look to the sky. 2. Hasta-pada-Asana | Hand-to-Foot Pose: Open palms to face the sun and slowly bend in front, placing palms or fingers on ground near feet. Touch, or bring head close to knees, while exhaling. Keeping legs straight as possible. 3. Ardha Uttanasana | Standing Half Forward Bend: Lengthening your neck in front, lift the chin and look beyond the nose. Your spine, neck and head should come into a straight position whilst breathing in. 4. Samatulasana | Plank Pose to Chaturanga Dandasana | Four-Limbed Staff Pose: With palms firmly on the earth either side of the feet, step (or jump if confident) back to plank with elbows facing back, balancing the whole of your body weight on two hands and two feet. Other parts of the body should ideally not touch the ground. Perform this while exhaling. 5. Kokila Asana | Cuckoo Pose: Slowly raise your head, stretch the chest upward (hips dipped down but still raised off the earth) while breathing in. Try to look to the sky and keep the toes tucked. 6. Meru Asana | Mountain Pose: Come up to Meru-Asana by lifting the tailbone to the sky bringing the gaze to the knees/ankles whilst inhaling. Balance your body on both hands and feet while keeping your buttocks high as you can, your legs and spine straight as possible. ‘Mukha-Bhastrika’ (cleansing breath) in Meru-Asana. 7. Ardha Uttanasana | Standing Half Forward Bend: Step / jump both feet to the middle of both palms. Look forward while lengthening the neck and spine forward back to half forward bend. 8. Hasta-pada-Asana | Hand-to-Foot Pose: Slowly bend down your head to touch / bring close to the knees whilst exhaling. Legs straight as possible, back to hand-to-foot pose. 9. Anjali Mudra | Divine Offering Mudra: Slowly circle arms out as you move up to position one Anjali Mudra (over head) whilst inhaling and lengthening up the whole body. 10. Samasthiti | Equal Steady Stance: Slowly bring the arms down coming back to sama-sthiti-asana whilst exhaling. Palms should be facing the sun to absorb the prana and energy from the sunlight. Variations As mentioned in previous blog posts looking at Mudras, you may see a variety of definitions and variations of positions in differing styles of yoga. Aruna Surya Namaskar with optional back bend - Please only practice if completely comfortable and with no issues in back / spine / neck:
A few adaptations for those new to the practice or wanting a more gentle practice is to:
When regularly practiced, this beautiful Aruna Surya Namaskar series is beneficial for:
Practice Today Now that you know all about Aruna Surya Namaskar, it’s time to put it into practice… First and foremost, please make sure you’ve sufficiently warmed up the body with a series of jattis (loosening / warming up exercises) before practicing Aruna Surya Namaskar so not to put strain on the body and cause injury. Take a minute to find your comfortable space, ideally on a yoga mat with good grip, ensuring you have enough space around and above your mat to safely lengthen up and out through the body. Take a few deep breaths in and out through the nose, palms facing forward (towards the sun if possible) taking a moment to feel the presence of the sun's prana (remember even on a cloudy day the sun is still there!) Breathe it all in, feeling a sense of gratitude for the sun, it’s beautiful warmth and light. Follow the sequence steps above, step by step* Use the video to help guide and repeat ideally for at least 3 rounds, pausing in between if necessary. Pause in samasthiti or find a comfortable seat (or follow with grounding asanas / yoga nidra / your relaxation practice of choice). Take a few deep breaths with our sukha rhythm breathing - in through the nose for 6, and out for the nose for 6, noticing any sensations inside and body and out - Finding a gentle moment of calm, clarity, and gratitude for your day. Namaste Hazel xx *As always, if anything doesn’t feel right in your body or you feel pain please do not continue. Please ask your doctor if this exercise is suitable for you before practicing.
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Blog posts written by me: Hazel Parsons | Hazel Lily YogaMore blog posts coming soon :) ... Archives
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