Χαιρετισμός στον Ήλιο (Sun Salutation)

Suria Namascar

In Sanskrit “suria” means sun while “namascar” means salutations. In yoga, sun is related to the masculine side, the right side of the body and the pingala nadi, the energy channel where the vital/life -force is flowing.

Suria Namascar is a complete practice itself.

when practice fully, with pranayama, mantras and meditation is also a complete spiritual practice.

It is an effective way to loose up, stretch, massage and tone joints, muscles and internal organs of the body.

It has a vitalizing effect on pingala nadi and that’s why it is better to practice it at morning time, at sunrise in the open air with an empty stomach.

The sequence

1. start in prayer pose – taking some time to ground and to connect yourself. If you wish you can chant the mantra: OM SURIA NAMAHA, before starting.
2. inhale, bring the hands up
3. exhale, bend forward
4. inhale, left leg back to lunge, opening the chest
5. exhale, downdog, knees-chest-chin on the floor
6. inhale, cobra
7. exhale, downdog
8. inhale, left foot forward to lunge position
9. exhale, bringing the right foot forward
10. inhale, all the way up-stretch yourself up
11. exhale, hands to NAMASTE – prayer pose

repeat again by starting with the right leg

this is one round

The Duration

Beginners: 2-3 rounds and add one more round every few weeks to avoid fatigue

More physical practice: 3-12 rounds in a faster mode

Benefits

• Strengthening of the back
• Stimulating the balance of all systems inside of the body
• Synchronizes the breath with the physical movement
• Increasing mental clarity
• Providing the body with fresh oxygen
• Balance the metabolism
• Supports the transition from childhood to adolescence

Contra-indications

You should NOT practice sun salutations if you have:

• Fever
• Inflammations
• Too many toxins in your body
• High blood pressure
• Had a stroke
• Artery diseases
• Damaged/weak heart
• Hernia/intestinal tuberculosis
• Back conditions – consult a medical expert before
• After 40 days of delivery
• If you are pregnant

NAMASTE

Para Sundari