The Sun Salutation, or Surya Namaskara, is a series of poses performed in a sequence to create a flow of movement. ... The components of a Sun Salutation also make up a vinyasa - the series of movements used between poses in Ashtanga, Vinyasa, and Power Yoga.
Traditionalists trace the roots of modern Sun Salutations back to rituals called Namaskars performed more than 3,500 years ago. In particular, Namaskars were first described around 1500 BC in the Rig Veda, the oldest collection of sacred Hindu scriptures, composed of more than one thousand hymns rich with metaphor, myth, and instruction. The movements and mantras outlined in this 3,500-year-old Vedic tradition were rituals to be offered at sunrise and sunset. The earliest archaeological evidence of yoga culture was depicted on seals of Harappan, one of the most ancient urban cultures on the Indian subcontinent. That means that movement meditation may have been practiced in this swath of land across northeast Afghanistan, Pakistan, and northwest India around 3500 BC, more than 5,500 years ago.
The Sun Salutation is best done early morning on an empty stomach - start your day with a feeling of grace and gratitude towards the Sun energy. Besides good health, Surya Namaskar also provides an opportunity to express gratitude to the Sun for sustaining life on this planet.
Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right. You might find several versions of doing Sun Salutation. However, it is best to stick to one particular sequence and practice it regularly for best results.
For an illustrated method, see: https://www.artofliving.org/au-en/how-do-surya-namaskar
Or, on You Tube: https://www.youtube.com/watch?v=6IUyY9Dyr5w
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