A Salute to Sun

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A salute or greeting to the sun

The following twelve stances, known as a greeting to the sun, have the aim of relaxing and invigorating the body and mind. This classic exercise coordinates breathing with variations of six yoga poses in a flowing rhythmic way that stretches and relaxes your body and your mind.

As suggested by its name, it was originally done when the sun rose and when it set. Although these stances are quite safe, they should not be done by pregnant women or those having a monthly period, except with expert tuition. If a person has hypertension (high blood pressure), a hernia, clots in the blood or pain in the lower back they are not recommended. Each exercise should follow on smoothly one after the other.

  1. Start by facing east, standing up as straight as you can without forcing it, with your feet together. Inhale and visualize the sun just beginning to rise. Exhale and bring the palms of the hands on to your chest as if you were praying.

  2. Then inhale and stretch the arms upright with the palms facing the ceiling and lean backwards, pushing the pelvis forward a little, and look up at your hands.

  3. Exhale and, keeping the legs straight, place the fingers or palms on to the ground, ideally, your hands are touching the floor in front of or beside your feet. (Don't force this: if you can't reach the floor, let your hands hold on to the lowest part of your legs they can reach.)

  4. Whilst inhaling, bend the knees and place one leg straight out backwards, with the knee touching the ground, in a long, lunging movement. Turn your toes right under and straighten your body from head to heel.

  5. With both hands on the ground, raise the head slightly and push the hips to the front. At the same time as holding the breath, stretch the legs out together backwards, and raise the body off the floor supported by the arms.

  6. Exhale and fold the body over bent knees so that the head touches the ground with the arms stretched out in front, toes curled, until you are in the classic push-up position.

  7. After inhaling and exhaling once, drop your knees to the floor, with your bottom up. Bend the elbows and bring your chest and chin to the floor. Continue breathing out and lower the whole body to the floor, straightening your legs and keeping your toes curled under with the body being supported by the hands at shoulder level and also by the toes. The stomach and hips should not be on the ground.

  8. After taking a deep breath, stretch the arms and push the body upwards pushing down on your hands and slowly lifting your head as you straighten the elbows. Arch your back upwards like a snake before it strikes.

  9. Exhale and then raise the hips upwards with the feet and hands being kept on the floor so that the body is in an inverted V-shape. The legs and back should be kept straight.

  10. Breathe in and lunge forward by bending your right knee and stepping your right foot forward between your hands. When you breathe out, straighten your right leg and bring the left foot next to the right. Lift your buttocks high until you are touching your toes.

  11. Inhale and slowly lift the spine, visualizing it unroll one vertebra at a time. Raise your head and look up, bringing your arms straight overhead, and bring the image of the rising sun back to mind.

  12. Place the feet together keeping the legs straight. Breathe out and slowly bring your arms back to the sides, allowing the sun to glow brighter and brighter in your mind's eye.

Salute the sun six times at first, gradually increasing the number of repetitions until you are comfortably doing the routine 24 times. This whole sequence of exercises can be performed several times over if wished. If this is the case, it is suggested to alternate the legs used either forwards or backwards in two of the exercises.