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Simple Sun Salutation to Wake Up the Body
What is it?
Yoga has become increasingly popular in the last several years, touted as an effective way to build strength, increase flexibility, and wind down after a stressful day. Though yoga involves both physical and mental aspects, most people think of the poses and sequences that comprise this age-old practice. The "Sun Salutation", also known as the Surya Namaskar in Sanskrit language, is one of the foundational sequences of yoga and can be easily done in the comfort of one's home with minimal space. Chances are if you have ever been to a yoga class, the instructor had you do at least one Sun Salutation. This is because many other poses, called asanas, can be easily built into the Sun Salutation during the course of a yoga sequence. It is simple to do, quick, and can have real benefits on health and well-being when practiced consistently.
Who should do this?
You don’t need to be a yogi to practice yoga. Yoga is for everyone, and there are variety of poses that range from simple to more advanced, making it a versatile activity suitable for many fitness levels and all ages.
If you are in the late stages of pregnancy, have carpal tunnel or wrist problems, or high blood pressure, the Sun Salutation is not recommended. Unfortunately, many yoga poses can be hard on the wrists, such as plank, downward facing dog, and upward facing dog. Use your discretion when practicing yoga and never push through pain or discomfort, as injury can result.
Otherwise, we encourage you to give this energizing, feel-good sequence a try!
What are the benefits?
As we intuitively know, movement and exercise of any kind is crucial for the health of both our bodies and minds. Yoga is unique in that it combines movement with a meditative and sometimes spiritual practice that involves focusing on one's breath and paying attention to our body. When practiced in its intended manner, the benefits of yoga reach far beyond our physical health but into our mental health as well. Here are some of the perks:
Improved flexibility and strength: Sequences such as the Sun Salutation can help us improve our flexibility and strength. Many of the poses, such as Downward Facing Dog, build upper-body strength while stretching out other muscles. In one study, there was a 35% improvement in flexibility after 8 weeks of yoga.
Stress reduction: Yoga helps to reduce stress and increase relaxation by calming our fight-or-flight response. Lower stress levels means a reduced risk of the many stress-related illnesses that afflict people today - heart disease, obesity, diabetes, depression, and gastrointestinal issues.
Improved mood: The mindfulness practice that often accompanies yoga can have positive benefits, such as more gratitude and compassion, reduced depression, and greater happiness.
Better heart health: Yoga has been shown to lower blood pressure and resting heart rate. It also has been linked to lowered cholesterol and triglyceride levels.
Increased wellbeing: What's more is that Harvard Health suggests a regular yoga practice is associated with increased wellbeing, including better sleep, more happiness, weight loss, and body awareness. These findings suggest that a regular yoga practice can improve multiple aspects of one's life at once.
Research shows that yoga follows a "dose-response", meaning that the more it is practiced, the more likely you are to see benefits.
Things to Keep in Mind
There are many different types of yoga - from hatha to vinyasa to yin yoga - which vary in the overall pace and intention. In this article we focus simply on the foundational Sun Salutation sequence, which is not necessarily tied to any one type of yoga but is frequently used in vinyasa yoga. Vinyasa involves stringing postures together seamlessly with breath and is often more fast-paced. Unfortunately many studies do not specify the type of yoga being used, and so there is a lack of research about how each type of yoga differs from one another as it pertains to health benefits. While yoga does have many great benefits, be wary of sources that claim that yoga can "clear out toxins", "stimulate digestion", and "kill cancer cells", to which there is no clear evidence.
Step-by-Step Guide
The Sun Salutation, and yoga in general, is often practiced in sync with one's breath. Each pose will coincide with inhalation or exhalation, so that your breath and your movements are connected. While yoga doesn't have to be practiced this way, you might find that it brings a greater level of relaxation and calm by doing so. Make your way through the poses at a pace that feels right to you. You can move quickly, building heat and getting a sweat on, or you can move slowly, focusing on your breath and holding each pose for a little longer. Repeat as many times as you would like for a wake-up call in the morning, a pick-me-up in the afternoon, or as part of your regular yoga practice!
Mountain Pose
Stand tall at the top of your mat, with feet hip-width apart and your hands at your sides, palms facing forwards. Relax your shoulders while drawing them back and down. Envision a string drawing the crown of your head up towards the ceiling
2. Upward Salute
Next, inhale and raise your arms above your head, stretching them towards the ceiling. Look up towards you hands and bend backwards slightly to bring a gentle stretch to your abdomen.
3. Forward Fold
As you exhale, float your arms down to mat and fold forward over your legs, planting your hands on the ground next to your feet. If you need to bend your knees to do this, that's okay.
4. Halfway Lift
Inhale and raise your back slightly to be parallel to the ground, gazing forward. Your fingertips should be gently touching the ground in front of you, or you can place your hands on your shins or thighs.
5. Chaturanga
On exhalation, step or jump your feet back into a plank and lower down so that your elbows form a 90 degree angle. Your hands should be directly below your shoulders and your elbows should be drawn in to your sides. If this is difficult for you, bring your knees to the ground for extra support.
6. Upward Facing Dog
With a breath in, flip your feet so the soles face up and straighten your arms, relaxing your thighs to the ground. You should feel a nice stretch across your abdomen. Relax your shoulders down away from your ears.
7. Downward Facing Dog
Next, exhale and press up through your hands, lifting your hips into the sky while keeping your legs as straight as possible. Press your heels down to the mat, but don't worry if they don't quite touch.
8. Halfway Lift
Inhale, then hop or walk your feet back to the top of the mat between your hands. Repeat step 4.
9. Forward Fold
Exhale and fold over, repeating step 5.
10. Upward Salute
With a big breath in, slowly raise your arms back above your head and stand tall, repeating step 2.
11. Mountain Pose
Finally, exhale and float your hands back to your sides. From Upward Salute, if you wish to complete more rounds you can choose to dive your hands back to the mat into Forward Fold. Or, you can close the sequence by bringing your hands to prayer at your heart.
We hope you enjoyed practicing the Sun Salutation. Namaste!
For more information on the benefits of yoga:
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