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 While
its name might evoke images of some exotic, surfside ritual,
the reality is that the
sun salutation is simply a down-to-earth, almost mundane-looking
sequence of yoga postures that can bestow some rather extraordinary fitness
benefits! Think of it as a sort of slow yoga dance, comprised mostly
of forward and backward bending movements, often with some twists and side
tilts inserted to balance out the routine. The potential benefits of
the sun salutation are impressive; they include increased flexibility to the
hamstrings, enhanced upper body strength
(notably, the muscles in the back of the arms),
better strength and mobility of the low back, and
improved flexibility in the chest and front shoulder
muscles. And since it's performed in the hatha yoga format of uniting
breath, posture, and mindfulness, you stand to further gain benefit in the
form of stress reduction, enhanced quality of breathing, relaxation,
and--believe it or not--increased energy!
The
exact sequence differs slightly from one style and teacher to the next, but
the postures and basic benefits can be roughly summed up in the following
list:
-
Standing Neutral Posture (reinforces
the postural muscles and promotes a healthy low back)
-
"Swaying Tree" (promotes a stretch in
through the chest, while further strengthening the postural muscles)
-
Forward Bend (promotes increased
flexibility in the hamstrings)
-
Plank (strengthens the upper body,
abdominal, and low-back muscles)
-
Lowered Plank (strengthens the abdomen
and low back, upper back, shoulders, and especially, the back of the arms)
-
Hands-free Cobra (strengthens the
low-back muscles), Cobra (promotes
increased low-back flexibility), or Upward Facing
Dog (promotes increased low-back mobility and strengthens the
arms, chest and shoulders)
-
Pose of the Child (stretches the back,
acts as a counter-balance pose to Upward Facing Dog, Cobra or Hands-free
Cobra)
-
Downward Facing Dog (stretches the
hamstrings, increases upper body strength, promotes increased flexibility
to the chest/inside shoulder/mid back)
-
Forward Bend; roll up (momentarily
stretches the low-back while utilizing a deep abdominal muscle for
support)
-
Swaying Tree
-
Standing Neutral Posture
Of
course, as with any form of intense exercise, the sun salutation should be
approached with a certain amount of caution. For starters, it is
recommended that you have some basic yoga experience before you attempt sun
salutation. Those with low-back and other health concerns should first
check with their doctor to make sure they can practice the sun salutation
safely. It is also recommended you learn the sun salutation from a
qualified teacher or
high-quality instructional video, rather than attempt it on your own.
While some instructors use the sun salutation itself as a warm-up, my
recommendation is that you precede the sun salutation with a more gentle
warm-up. Take your time; in the beginning, you may not be able to
perform all of the poses. Not to worry; with patience and slow,
consistent work, you will see progress. And of course, avoid any
posture or movement that causes any kind of pain or discomfort.
The
sun salutation can be a rewarding addition to your fitness and yoga
practice. The key is establishing your comfort zone, working slowly
and gradually, and practicing with
expert guidance! -ep
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