The sun gives life by lifting the plants and evaporating the oceans and rivers for rain to nourish the Earth. Because of this gift, honoring the sun is instinctive. Indigenous people everywhere recognize our dependence on the heat, light and
The sun gives life by lifting the plants and evaporating the oceans and rivers for rain to nourish the Earth. Because of this gift, honoring the sun is instinctive. Indigenous people everywhere recognize our dependence on the heat, light and power emanating from the central star of our solar system.
Without the sun, there would be no photosynthesis for flora, no Vitamin D for bone growth and no light to bring out the moon or inspire poetry. Of course, without the sun, none of us would exist in the first place — the sun is the heart of our world.
If the sun went out now, eight and a half minutes later — the time it takes sunlight to reach the earth — we would be cold, in the dark and without new food. There is so much to be grateful for, and yet human forgetfulness has ravaged the Earth. Clearly, we can reconnect more holistically and coherently with the real forces of nature.
A moving sequence known as sun salutation does that. It honors the sun, refreshes our inner light and strengthens every muscle, organ and cell in the body. These poses evolved from ancient texts and modern scientific research into a set of 12 “stations” composed of eight postures.
This article is the first in a series of three that cover the beginning, middle and end of a sun salute. This half salute, or mirror the sun, is excellent preparation for the more challenging 12-pose sun salutation.
Have a yoga block handy if needed to support your forward stretch. A recent or chronic injury to the back, knees, hips or high blood pressure is good reason to check with your physician before any exercise. Traditionally practiced at sunrise and sunset, this basic sequence works best when performed two to six times in a row, twice daily.
Steps to mirror
the sun salute
1 – Center
Start in mountain pose, facing toward the sun – east in the morning, west in the evening — standing firmly, parallel feet together or two to three inches apart.
Place palms lightly pressed together, the shoulders back and down, and the chest pressing gently into the thumbs. Breathe in: feel the power of the Earth grow up through your feet. Breathe out: cleanse your body and mind with gratitude.
The crown of the head lifts up, chin parallel to the ground. Draw tailbone forward to stabilize the pelvis. Skin and muscle move inward toward the center. To concentrate, gaze with soft-focus eyes at the tip of the nose or the ground in front of you. Breathe slowly and deeply, taking one full inhale or exhale for each movement into the next position. Pause briefly at the ends of inhales and exhales.
2 – Reach
Deeply inhale, root legs into the Earth, bring arms down and without stopping sweep out and up, keeping thumbs in your peripheral vision. Lift out of the waist. Reach heart and hands to the sky. Feet push down. Stay in vertical position unless you can easily lean back for a standing backbend.
3 – Forward fold
Exhale, press thigh bones back, crease at tops of your legs and lengthen the spine forward in a swan dive. Draw the navel inward to the back of your waist as you fold forward. Bend the knees slightly, easing hamstrings. Reach the front of body toward the legs evenly. Look at tip of nose or knees. Place hands flat to the floor beside the feet, in front of you or on a block. Relax.
4 – Extend
Inhale. Press four corners of the feet into the Earth and extend chest away from the pelvis, half way up. Look up between the eyebrows, the vision center. Smile. Lift the kneecaps. With lower belly strong, arch the spine gently. Relax shoulders away from ears. Place the palms on the shins, thighs or blocks. Try touching fingertips on the ground, in line with the toes. Make an arch in the palms to match the arches of the feet.
5 – Forward fold
Exhale. Release down. Fold in two. Bring the head toward legs with relaxed neck. Let go of all negative emotions out the crown of the head. Gravity carries tension away from you.
6 – Reach
Inhale. Focus on the flow of energy lifting your spine and your inner vibration in tune with the radiance of the sun. From feet to head, the entire body is a globe of light and compassion, mirroring the sun.
7 – Center
Exhale. Arms sweep down and hands come back to the chest. This honoring gesture begins and ends each set, reflecting composure and returning to the heart. Feel the power of your authenticity, strength and renewal. Remember your intention and potential. Rejoice in life.
Next time, we’ll cover the second part of this three-part yoga series on sun salutes: Lunges, planks and astangasana, where eight parts of the body touch the ground.
Life is a stretch, but we always wind up on our feet and home again when we know how to center ourselves and give gratitude. Whether the sun is shining in the sky or not, shine your inner sun.
Marya Mann, PhD, is the co-author of “Healing Our Planet, Healing Our Selves.” She works as an author, energy medicine consultant and yoga teacher at Kona Coast Wellness and Creative Arts Center. Contact her at marya.mann@gmail.com
