After days of celebration and inactivity, body and mind require movement , energy and vitality and therefore an extra recharge is needed: the desire to do everything immediately can tire you, especially when the body is no longer trained for everyday life. It is therefore normal to feel lethargic and with little strength at this time. Starting with small changes is the best way to get out of this state of heaviness and prepare your body to face the new rhythms .
Yoga and its practices always help and also in this case they represent an excellent basis for finding a new energy , in order to start living a new year with strength and health.
So here is one of the classic yoga practices known to bring clarity and mental well-being but, at the same time, recharge the body with energy.
The sun salutation , also called Surya Namaskar , is an excellent sequence of exercises to be done in the morning : it is done in a few minutes and thanks to the movements provided it helps to wake up the mind and body, to start the day with a new alertness of spirit.
This sequence of movements offers an infinite series of benefits and can, even alone, represent an excellent energizing sequence, especially if performed without pauses and with a good number of repetitions.
The sun salutation is composed of a series of asanas that are repeated cyclically and that must be practiced in the morning, to start the day to the fullest. Originally in India it was practiced at the time of sunrise, from which it takes its name. This is because, according to Ayurvedic philosophy, if we were able to exploit the solar energy present at that time, the benefits would be even greater.
This practice loosens, stretches and makes the muscles flexible, as well as making a light massage on the internal organs and expanding breathing. For this reason it is often practiced at the beginning of common yoga classes, to prepare body and mind for subsequent positions (asanas).
The series of asanas includes both the static phase of the position and the dynamic phase of passing from one asana to the next. This dynamic phase, linked to breathing, is essential to obtain positive effects from exercise, both in physical and spiritual terms.
The sun salutation
The complete series consists of two cycles of 12 positions each (first starting with the left leg and then with the right): these positions also include breathing, which not only must be coordinated with the movements but must also be fluid and support the body , in order to allow him to wake up from the torpor of the night and prepare himself to better enjoy the new day.
Precisely because it is a repeated sequence, its speed is not constant but depends on who is practicing. Generally it is advisable to do it very slowly, to activate all the nerve centers and thus allow you to start the day in the best way.
Mountain position : this is the starting pose, standing with your feet slightly apart and your arms stretched out at your sides or with your hands folded at heart level. Inhale and exhale.
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Position of the raised hands: inhaling slowly, extend the arms upwards and arch the back backwards keeping the legs and feet in the same position, without taking the soles of the feet off the ground.
Standing forward bend: exhaling, bring your hands towards the floor and place your open palms on the ground, at the sides of your feet, keeping your head in line with your back.
Equestrian position : bend the right leg forward, take a deep inhalation and stretch the left leg resting on the knee. Extend the left leg as far as possible, while the right bends slightly. The arms remain straight with the palms of the hands planted firmly on the ground, at the same level as the right foot. At this point, arch your back slightly backward looking straight ahead.
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Plank position: Bring the right leg back to the same level as the left and straighten it. As you inhale, raise your pelvis and stretch your arms to straighten your entire body, forming a straight line with your back and legs. The head looks down but remains straight like the back. It is important to perform a slow and partial exhalation.
Greeting with 8 limbs: inhale and exhale; while exhaling, place your knees on the ground pointing your toes and bending your elbows to touch the mat with your torso, while arching your back to keep the pelvic area off the ground.
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Position of the dog upside down: inhale deeply and then, exhaling, lower the knees and the chest: be careful not to fully extend the legs, but to simply use them to accompany the movement. The arms bend in support of the chest and then lengthen as the head straightens looking up. Arch your back and make sure your pelvis is raised, with your arms pushing and supporting your upper body.
Head Down Dog Position: inhale and then, exhaling, raise the pelvis by extending the legs while extending the arms and pushing with the hands to bring the chest back. Place your heels on the ground and straighten your arms and legs.
Return to the equestrian position
Forward bend
Position of the raised hands
Mountain location
- End the cycle by inhaling and exhaling
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