As winter settles it can be difficult to keep active and vitalised. Levels of energy can drop quickly and one of the best ways I know to keep the pranic energy active is through the practice of Surya Namaskara or “salute to the sun”.
This practice combines several asana or postures into a series of 12 movements each designed to stimulate different parts of the body and in this way all the body systems are massaged, charged with energy and finally relaxed.
The sun in Surya Namaskara represents your inner light…it helps you to recognise the radiance and power within yourself…your potential to expand beyond the known into higher realms of clarity and consciousness.
Care must be taken to become familiar with each pose and maintain the correct alignment so slow practice is best to begin with. This can be accompanied with slow rhythmical breathing to strengthen, stabilise and to take the awareness within the body (pratyahara). Once you are familiar with the practice you may wish to practise more quickly, making the practice more energising and revitalising.
The practice of Surya Namaskara can be modified to suit different levels of yogic experience and different physical abilities. (you could talk to your teacher about this)
This practice is both a physical and mental practice as you need to concentrate on the transition from one posture to the next and counting the number of rounds you have decided to do. Swami Niranjan suggests that 4 rounds each day is sufficient for general health and wellbeing whilst practising 10 rounds each day will lead to higher levels of spiritual development.
You may have experienced practising Surya Namaskara whilst mantras have been repeated for you and if you can learn these they will strengthen and uplift the mental state making the practice a complete sadhana.
It is wise to always rest in Shavasana after completing the practice of Surya Namaskara. This allows the full benefits of the practice to be integrated as the para sympathetic nervous system is able to “kick in” so to speak after the activity of the sympathetic nervous system (stimulated by the practice) and the body is brought back into balance. Resting until the heart rate and breathing returns to normal is recommended.
For more information on solar energy and the practice of Surya Namaskara see the following link: