In this group of postures we bend the spine a little deeper, keeping a symmetrical lower body for many of the positions. This takes a little more body awareness than the Salute to Gods and Goddesses. Our imbalances are more easily masked in symmetrical postures, so take care not to favor the right side over the left or vice versa. In the Sun Salute we begin to engage the upper torso, shoulders and arms, unifying the musculature, strength and energy of the body.
If you are familiar with yoga, you might be familiar with the “Sun Salutation.” It is a common exercise in modern yoga classes. While most flowing classes encourage one inhale or one exhale per movement, here we move more slowly. Take a full one to three breaths in each position. Move the body mindfully and with attention to detail. Each position of the body will engage the breathing muscles differently, changing the ease of the breath. Pay attention to this change. Relax and breath slowly. When we have weight on the arms, the breathing muscles of the chest become engaged, so the breath will be shallower.
This series builds flexibility in the spine and torso. It builds strength in the arms, shoulders and abdomen. It stretches the hips, legs, feet and knees.
There are many versions of the Sun Salute from different yoga traditions. At its core, it is an effective way to wake up the body and mind, moving through several positions, engaging and loosening many of the major areas of the body. This version includes Plank and Side Plank variations for additional strengthening.
Exerpt from the Intermediate Practice Manual.
Scott & Ida are Yoga Acharyas (Masters of Yoga). They are the head teachers of Ghosh Yoga. This blog is about their experience with yoga practice, study and teaching.
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- The 113 Postures of Ghosh Yoga
- Bow Pose (Dhanurasana)
- Forward Bending