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Sun
Salutes
These instructions are for
Ascenders who have already been taught the proper way to do the exercise.
They are not an exercise program and anyone with any medical condition
should consult their physician.
The salute to the Sun exercises all major
muscles and joints, and helps you establish a state of calm as you begin
and end your day. Center yourself before you begin (i.e., think an
attitude.) Stretch slowly and be careful not to strain. Repeat the whole
exercise several times alternating legs for better results.
We recommend working up to at least 12 Sun Salutes (six each side.)
Enjoy!
Prayer
before Sun Salutes
"May the
adorable glory of the Radiant Savitr
illumine my intellect."
1. Feet naturally apart
(shoulder stance), hands together,
breathing naturally. Prayer, if desired.
2. Stretching upward and
backward, breathing in.
3. Bending down to touch
toes or floor, breathing out.
4. Left leg
moves backward; arch back and look upward, breathing in.
5. Right leg joins left,
feet together. Back flexes into pike position,
breathing out. Press heals toward floor.
6. Push-up position,
continuing to breathe out.
7. Back arches upward again;
look upward breathing in.
8. Returning to pike
position, breathing out.
9. Left leg
moves back under body; arch back and look upward,
breathing in.
10. Right leg moves up;
return to toe touch, breathing out.
11. Return to position #2,
breathing in.
12. Return to position #1,
breathing out.
The above is one Sun Salute;
to complete a set of two, repeat the above substituting the right
leg in positions #4 and #9.
It is important to end with
the corpse position. This means lie on your back, feet apart slightly,
palms to the side and facing up. Wait for pulse and breath to return
to normal, about two minutes (at least.)
Start easily, but try to
work up to 12 Sun Salutes (6 sets) twice a day. |
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