The Sun Salutation, or salute to the sun will work both the lung capacity, and therefore the heart rate, as well as stretching most muscles of the body, and in particular the lower back, spine, and solar plexus. It involves twelve separate movements, which we begin with slowly, and concentrating on our breathing. We repeat the exercise 6 times, on each side, speeding up each time, as we become more comfortable with the movement. At the end of the exercise, our heart rate will increase, lung capacity will have grown, our muscles will be more supple, and we will be warm. Therefore works as a very good warm up exercise.
We begin in the Sunrise, or Prayer pose. We exhale, then raise our arms to the sky, inhaling to fill the lungs, as we feel the spine lengthen. This will primarily work the solar plexus, and abdominal area. Slowly, as we exhale, we drop forward till the hands touch the floor, bending the knees, and keeping the back straight. This will gently stretch the lower back, and spine. Keeping your hands where they are, inhale and stretch you right leg back as far as possible, then drop your right knee to the floor, as you raise your head. This will work the leg muscles, as well as the shoulders, biceps, and triceps.
Holding the breath, move the left foot back, and hold the body straight, as in a push up position, this will work the hamstrings, and shoulders. Exhale as we drop the knees to the floor, keeping the hips up, but chest to the floor. Inhale as we slide forward to put the hips to the floor, then arch the chest up, and bring your head back. There should be no tension in the shoulder or neck area, as it should work the solar plexus, and abdominal area. Begin to exhale, bring the hips up, push your heels to the floor and drop your head between your arms, again gently working the leg muscles.
Start to Inhale, and bring the right leg forward, similar to the fourth position, but with opposite legs. Then, without moving your hands, bring the left leg forward, as you exhale, with your forehead at your knees, again stretching the lower back and spine. We then inhale as we again stretch up, reaching to the sky, and exhale, as we return to the prayer pose. This should then be done again, beginning with the left leg.
Once this has been repeated six times, we will be warm, but we still have to work the neck, and facial muscles more. To do this we stand straight, and lift the head slowly back, opening the mouth wide as we do this. We hold it, then bring it forward to a comfortable position. We repeat this three times. We turn the head, slowly, to the left, then hold, to the front, then hold, to the right, then hold, then back to the front. Again we repeat this three times. To finish the warm up, we shake the entire body for roughly twenty seconds, including, and concentrating on the hands.
Having now become familiar with this warm up, and lead a group of my fellow students through it, I am confident it is something I can develop in the future into a daily exercise routine.
