27 Jan The sun salutation
The greeting
THE BENEFITS OF SUN SALUTATION :
The sun salutation has many benefits:
- Eliminate toxins
- Soften and strengthen muscles
- Gently awaken the energy that circulates within us
- Energize the mind
- Stimulating vital organs
- Tone up the digestive system
- Burn calories and improve metabolism
- Relax your mind and start the day zen and relaxed
The sun salutation is perfectly suited to being practised every morning, in place of your usual gymnastics, or precisely to help you get more exercise if you’re not getting enough.
WHAT IS THE SUN SALUTATION?
The Sun Salutation is a sequence of yoga postures.
Each posture alternates between “head up”/”head down”, “round back”/”arched back”, allowing the blood to circulate throughout the body.
The resulting exercise is very complete, mobilizing most parts of the body. There are many variations on the Sun Salutation, with varying degrees of difficulty.
You can therefore choose a type of salutation according to your level of mastery of yoga or your daily form.
On the internet, particularly on Youtube, you can find a wealth of videos and articles explaining how to practice the Sun Salutation.
Below you’ll find a fairly detailed video presenting a common version of the sun salutation.
HOW TO PERFORM THE SUN SALUTATION?
The sun salutation is theoretically practicable for everyone, whatever your physical condition.
However, if you are ill, pregnant, or have a weak back/wrist/neck… it’s best to find out for yourself before attempting it.
If you’ve never practised yoga before, the Sun Salutation may seem a little difficult at first.
But if you practice it regularly, your body will soon get used to it, and after a few days you’ll find it much easier to do the sequences. Ideally, you should practice the sun salutation in the morning on an empty stomach. Choose a place with plenty of space, facing a window if possible.
If you have a floor mat, use it.
If not, you can practice without one and use a flat cushion to keep your knees comfortable. Above all, don’t force yourself.
One of the principles of yoga is not to push yourself beyond your limits.
Little by little, through practice, you’ll move them. 
1Inhale:Stand with feet together, arms by your sides, body weight evenly distributed.
2. Inhale. Raise your arms upwards, stretching your whole body.
Push the pelvis forward, contracting the buttocks, body weight on the heels.
3. Exhale. Bend your body forward, with your arms out in front (or by your sides, if your back hurts).
Place your palms on the floor, in line with your feet.
Bend your knees, if necessary.
4. Inhale. Send the right foot (left in the next greeting) backwards.
Look forward. 5.Hold your breath. Send the other leg backwards. The weight of the body is distributed over the hands and toes. The body forms a straight line. Do not lean your head forward. 6.Exhale. Place the knees, then the chest and forehead on the floor. The hips remain raised and the toes are turned over. Elbows high and close together, shoulders drawn back. 7.breathe in. Slide the pelvis forward, lift the head and chest. Keep legs together, extend feet. Keep your chest clear, shoulders low and elbows close together. 8.Exhale. Turn your toes over, lift your pelvis to form an upside-down “V”. Push your heels towards the floor. Move your shoulders away from your head. 9.Inhale. Bring the right foot (left in the next salutation) forward, between the hands. Look forward. 10.Exhale. Bring the other leg forward and bend the body forward from the pelvis. Place your palms on the floor, in line with your feet. Bend your knees, if necessary. 11.Inhale. Raise your arms upwards and stretch your whole body. Push the pelvis forward, contracting the buttocks, body weight on the heels. 12.Exhale. Hands clasped to chest. The sun salutation must be repeated 5 times in succession. But if you don’t have much time, or if you’re just starting out, you can make do with 1 to 3 times. As with sport or meditation, it’s better to do a short sun salutation every morning than 5 once a week. Breathing is very important. With each movement, you must inhale or exhale deeply, as explained in the visual above. Ready to make the sun salutation part of your morning routine? It only takes 10 to 15 minutes, and the physical and mental benefits are exceptional! The Sun Salutation is performed in the morning, generally facing the rising sun (or east). Each posture is worked on individually, and you can then link the 12 movements together at a fluid pace. Remember to breathe only through the nose.