From p258-266
A case can be made for including the graceful posture series Surya
Namaskar in Group B rather than Group A, on the grounds that perfec
performance requires advanced co-ordination and suppleness. On the
other hand, if we had to wait for perfect performance of every stag
the series, many of us would never be able to garner its enormous
benefits. Moreover, most stages of the Sun Salutations fall within
capacities of most students of Yoga, even if the linking of the
positions by less advanced students lacks the fluidity of the adept
As to the most difficult stages, even the beginner can achieve an
approximation of what is aimed at and the benefit highly thereby,
without having to omit any stages from the series. And practice
through time makes, if not for perfection in every case, at least f
progress towards it. One learns how to make the modifications that
bring smoothness to the transitions--a slight bending of the legs a
one bends forward, the fingers pressing on the floor instead of the
palms of the hands, the head brought in the direction of the knees
even if not resting on them. The important point is for the studen
accept their physical limitations and not force themself to the poi
strain.
This series is a Yoga programme in itself--a kind of concentrated Y
potion. Some of the positions have already been given in Group A
modifications--for example, the Standing Forward Bend (Padastasana)
the Cobra Posture (Bhujangasana). The great majority of Yoga postu
require poised immobility. This is only momentarily true here: you
pause only for a second or two in each completed stage before movin
the next position. Adepts take only twenty seconds for a ten-posit
cycle--but most practitioners will find such a speed destroying the
accuracy of performance, and should settle for a slightly slower ra
Nevertheless, several successive cycles should produce perspiration
quickened breathing. Commence with two cycles only, gradually addi
two cycles until you are performing twelve, which is the most
frequently advocated number, there being twelve names for the sun i
the Sanskrit language.
Surya means 'sun', and namaskar means 'salutation', 'obeisance', or
'prayer'. The postures are performed traditionally at sunrise, whe
the air is deemed to be rich in prana (cosmic energy). The series
proven vitalizer, bringing a youthful suppleness to the spine and
firming and toning the entire body. Each position has its valuable
physiological effects, some of which were described earlier. Thoug
much more than just a warm-up, the Sun Salutations serve that funct
when performed at the start of a Yoga programme. My own preference
to treat them as separate from the main programme of the day, and t
perform them on rising in the morning, when they sweep sleep from t
limbs and provide an invigorating start to the day.
... Eventually it should be found that the postures flow together
the series takes on the beauty and harmony of a fine piece of music
work of art.
Sun Salutations I: Surya Namaskar
(IMG) Figure 59
Position 1. Stand up straight in poised posture, the feet together
the fingers and the palms brought together in front of the chest, t
fingers pointing upwards and thumbs touching the chest (the traditi
Indian gesture of respect or homage). It will help if the big toes
touching the straight edge of a piece of cloth spread on the floor
specially for this exercise, or if the edge or pattern of a carpet
rug provides a suitable guide-line. Pratinidhi's description of th
stage advises stiffening the whole body in a wave-like action from
feet (pressing them down on the floor) to the scalp, flattening the
stomach on the way (Fig. 59). It helps to think of the body being
charged with solar energy. Breathe freely.
(IMG) Figure 1
Position 2. Inhaling, raise the arms high and back, the palms faci
forwards. Throw the head back, bending the spine back from the wai
(Fig. 1) depicts this stage, but the feet should be together.
(IMG) Figure 60
Position 3. Exhaling, bend forward from the waist and touch the ha
on the floor beside the feet, the longest fingers in line with the
toes. The adept places the palms of the hands flat on the floor, b
the beginner may find it more convenient to touch down the spread
fingers. Again: the adept keeps their knees locked and lowers his
against their knees. The beginner usually has to bend their knees
little, and they bring their face as close to their knees as they c
comfortably manage. The hands now stay in place until near the end
the cycle.
(IMG) Figure 61
Position 4. Inhaling, stretch the right leg back and go down on th
right knee, at the same time lifting the head up. The hands and le
foot stay in position. The toes of the right foot are bent to grip
floor (Fig. 61).
(IMG) Figure 37
Position 5. Retaining the breath, straighten the right leg and tak
the left leg back alongside the right, supporting the body on the h
and toes. From the back of the head to the heels should be a strai
line. This is the Wheelbarrow Posture (No. 107, Fig. 37).
(IMG) Figure 62
Position 6. Exhaling, bend the arms and lower the forehead, chest,
knees to the floor. Keep the pelvis raise, pulling in the abdomina
muscles. Press the chin into the jugular notch. The hands press d
firmly, and the elbows are kept high (Fig. 62). This is called the
Eight Parts Posture (Sastanganammasker).
(IMG) Figure 147
Position 7. Inhaling, straighten the arms and raise the upper body
and back, keeping the pelvis and legs on the ground (No. 136, Fig.
147). This is the Cobra Posture (Bhujangasana).
(IMG) Figure 63
Position 8. Exhaling, thrust the hips high and swing the head down
between the straight arms. In perfect performance the feet are fla
the floor from toes to heels. Getting the heels right down may not
possible at first if the backs of the legs signal resistance. Do n
strain: the muscles will loosen up with practice. The back from th
shoulders to the hips should be as straight as possible. Pull the
abdomen back towards the spine (Fig. 63). (Personal note: Pull in
head and look toward your navel. Rotate your hips backward.)
(IMG) Figure 64
Position 9. Inhaling, take a long step forward with the right foot
bringing it in line with the hands, at the same time lowering the l
knee to the floor and thrusting forward the chest (Fig. 64). This
Position 4 with the right knee now forward instead of the left.
(IMG) Figure 60
Position 10. Exhaling, assume Position 3 again by bringing the lef
foot forward beside the right foot, raising the hips, and straighte
(or nearly straightening) the legs (Fig. 60).
(IMG) Figure 1
Position 11. Straighten up from the waist and swing the arms high a
back, inhaling (No. 8, Fig. 1). This is a repeat of position 2.
(IMG) Figure 8
Position 12. Exhaling, lower the arms to the sides and sand up
straight (No. 56, Fig. 8).
This completes one cycle. In performing the second cycle repeat th
twelve positions, but take back the left leg at Position 4 and step
forward with the left foot at Position 9. Thereafter continue to
follow this alternating leg sequence.
(DIR) Yoga Essentials
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