The Greeting to the Sun: explanation and benefits of the sequence of yoga positions par excellence
The Greeting to the Sun is the most known and practiced sequence of yoga positions in the world, ideal for those approaching this discipline for the first time.
Its Sanskrit name is Surya Namaskara (literally "sun" and "greeting") and consists of a sequence of 12 yoga positions to be performed by synchronizing muscle movements with correct breathing.
The sequence, even according to the different styles of yoga, can undergo variations, but it is always the best way to greet the beginning of a new day by filling up with energy and awakening, one by one, all the muscles of our body. .
Let's find out together then the story of the Greeting to the Sun, the best way to perform it and all its benefits. It may seem simple to you, but great precision and a lot of training are required for it to be performed at its best. The sequence is suitable for everyone, as is yoga in general: even pregnant women will be able to appreciate its benefits with exercises such as those proposed in the video ...
The Greeting to the Sun: history and explanation of the most famous sequence of yoga
The Greeting to the sun has a thousand-year history: it appears as a ritual of thanksgiving to the Sun god already in the Vedas, the most ancient Indian religious texts, even if no reference is made to precise physical positions like those we carry out now. The root of this sequence is purely spiritual in nature.
According to some, the Greeting to the Sun as we understand it was conceived around 1920 by the king of Aundu, who also published a book with a detailed explanation of the practice and all its many benefits. With the spread of the Greeting in the West, many versions have also been born, from the simplest ones (such as the one we recommend below) to others more complex and suitable for the more experienced.
All the benefits of Yoga's Sun Salutation
The greeting to the sun has the characteristic of being a truly complete sequence, capable of moving almost all the muscles of the body (about 90%). It therefore brings great benefits to the entire muscular system, giving strength, tone and flexibility: the body will become more and more elastic if you practice it regularly.
It brings great benefits to the back by strengthening and straightening the spine, and is particularly recommended for those who suffer from chronic pain or have posture problems.
The Greeting to the Sun also has a relaxing effect: by concentrating on breathing, we are able to calm our thoughts and reduce anxiety, oxygenating the mind.
The same breathing involved in the Greeting to the Sun, in addition to eliminating stress, produces beneficial effects on the circulation and on the entire cardiovascular system.
It also helps to eliminate insomnia, increase the immune defenses and even digestion: in short, it is worth dedicating at least twenty minutes a day to this practice to really feel like new!
When to do the Sun Salutation? The best time to perform the yoga poses sequence
It goes without saying ": the Greeting to the Sun should be done in the morning, at the beginning of a new day. Practicing this sequence as soon as you wake up is the best way to warm up all the muscles and also psychologically prepare us to face a new day, looking for the sun that shines inside us and our personal balance.
In reality, however, the Sun Salutation is often used as a pre-sport warm-up, a kind of stretching to prepare the muscles for the activity, and can be done at any time of the day. The entire sequence should be repeated for at least 5- 6 times in order to have effective results, without ever forgetting to tune the rhythm of the movement to that of your breath.
The sequence of the Greeting to the Sun: explanation of the positions
Underlining once again that the Sun Salutation sequence can have several variations, let us now examine the 12 positions that compose it:
1. Pranamasana, or prayer posture: Bring your feet to shoulder height and join your hands in front of your chest.
2. Hasta Uttanasana, or upward stretch position: Extend your arms upward, flexing your torso backward.
3. Uttanasana, or position of the hands to the feet: bend forward placing the palms on the feet, trying as much as possible not to bend the knees.
4. Ashwa Sanchalanasana, or equestrian position: extend the right leg back, resting the knees on the ground. The left knee is bent and the gaze turned upwards.
5. Adho Mukha Svanasana, or Dog Pose: Extend left leg back, lift pelvis. Bring head between arms and gaze down.
6. Asthanga Namaskara, or eight-point position: bend your knees to the floor, place your hands, chest and chin on the floor, with the pelvis raised.
7. Bhujangasana, or cobra pose: slide forward by lowering your pelvis and pushing yourself into the palms. Lift your torso and look up as you extend your arms.
8. Adho Mukha Svanasana, or dog posture: see point 5.
9. Ashwa Sanchalanasana, or equestrian posture: see point 4.
10. Uttanasana, or position of the hands to the feet: see point 3.
11. Hasta Uttanasana, or position of stretching towards the other: see point 2.
12. Pranamasana, or position of prayer: see point 1.
How to practice the Yoga posture sequence of the Greeting to the Sun?
The sequence therefore consists of a series of positions (from 1 to 5) which are then repeated going back to form a real cycle.
Warning: when you repeat the sequence the second time, change the leg on which to support the weight in positions 4 and 9.
Finally, it is good to remember the importance of tuning each position to your breath in this way: exhale in position 1, inhale in 2, exhale in 3, inhale in 4, exhale in 5, hold your breath in 6, inhale in 7, exhale in 8, inhale in 9, exhale in 10, inhale in 11, exhale in 12 (which becomes 1 of the next cycle).
And to discover other yoga positions, browse our album:
