Surya Namaskara is an ancient way to begin the day with the worship of the sunrise. This page is dedicated to ancient prayer flows to and deep appreciation for each day.
Heart and Hip Opening Pigeon Salute (No 19)
This Sun Salute has many repetitions. The first one is a hamstring lunge
flow. After this the hips are worked open in a Pigeon flow. When an openness has
been felt on the hips hold Pigeon pose with the arms down and wide open.
After a moment in Pigeon pose raise the arms up and then place the palms
together in Prayer position. Then place the arms down and raise the left leg up and back.
Step the left leg forward then enter Half Moon pose
Instructions
Stand in Tadasana.
Place the palm together. It feels more sacred and that is what this art is about.
(Tip! Feel a straight line from the heels to the top of the head and even beyond.)
Inhale into a backbend.
(Tip! The backbend shown is quite deep. It is healthier to enter a gentle backbend.)
Exhale into a forward bend.
Inhale and step the right leg back.
Exhale straighten the right leg as much as possible.
Inhale and bend the leg again. Repeat this motion a number of times
entering light boundaries to begin with.
Exhale and place the left knee down and stretch the left hip.
Begin to flow up and down with the upper body using the arms as aid. Sway
the hips form side to side as you do this as it will open them more.
Hold up there and open the arms out. Try to feel your heart
opening. Overstretching will result in the heart chakra being supressed.
Inhale slowly stretching the arms up and
round. When they pass the shoulders place the palms together briefly in
prayer position before taking them down in front of you.
Exhale and raise the right leg in Half Moon
pose. Once in the pose raise the right leg up and down just a short distance to
provoke deeper muscle toning and blood flow.
