Honoring the SUN
By Marcia Galleher
When I was a young girl my grandmother would tell my sister and
I, “Go outside and play in the sun”. I loved playing outdoors.
Those early impressions of a light cerulean blue color sky and the
radiance of the sun surrounding us while running in the grass with
our cousins was pure exhilaration.
The sun has been a symbol of life and divinity throughout history in cultures around the world. It has various renditions of primitive
sketching to contemporary artistic representations. The sun is
conceptualized as the force sustaining all life on Earth. Its power
is beyond measure, continually shining in the center of our
universe.
More than 2,500 years ago, the ancient Vedic civilization honored
the sunrise and sunset each day as a ritual. Surya, the Hindu Sun
deity, was worshipped for its life-generating energy. To the Vedic
dwellers, the sun’s fire represented clear, illuminated
consciousness, as well as truth, and vitality. Its enduring glow
symbolized the light of absolute awareness without residue.
The classic practice of Surya Namaskara, known as the Sun
Salutation is done facing East at dawn, in the direction of the
rising sun. This ritualized movement is repeated again facing
West, at dusk, as the sun descends below the horizon.
Historically, the Salutation to the Sun sequence is
complete when done twelve times. Practicing on the left side and
then the right side determines one cycle. This requires dedication,
discipline, and practice.
Based on tradition, the yogi performs a seamless flow of twelve postures. Each position blends into each other aligned with the
inhalation and exhalation through the nose. It is a meditation in
motion. The mind focuses on the posture and the breath in a
dynamic rhythm. The worship to the sun culminates in the
stillness of unity, that which is yoga.
The Sun Salutation is excellent for balancing the two
hemispheres of the brain. Harmonizing the analytical mind with
intuitive cognition. Polarizing the systems of the body as one
intertwined network of supreme health. Igniting the inner flame of
agni, the digestive fire. Nurturing the heart to increase circulation
and improve eyesight. Revitalizing the elasticity of the spine.
Lubricating the joints, ligaments, and tendons. This practice
expands one’s aura from the inside to the outside. Moving from
stagnation to stimulation, freeing the life force/prana to flow.
Today there are numerous styles of yoga and multiple variations
of the Sun Salutation. Our practice is called the “Half Sun
Salutation” or Ardha Surya Namaskara with seven postures. It is
an easy and effective sequence done standing in one place. The
feet and legs remain stable while the upper body moves. Both
arms are drawn up and down symmetrically, instead of first moving the left side and then having the right side follow. This
symmetrical motion develops equanimity in mind and body.
Ultimately being barefoot is best for connecting to the earth and
supporting healthy feet. As needed, socks or shoes are
acceptable, especially if this Salutation is done as an isolated
short yoga practice to energize oneself.
~ Stand upright and look down. Place your feet hip-width apart. A
professional dancer once described ‘hip-width apart’ as having the
second long toe in line with the hips. Create the two feet to be
parallel to each other. This is your base and it stays still.
~ Bring the hands together in ‘prayer pose’, also known as Anjali
mudra. Envision the life-providing qualities of the sun and how
grateful we are for its light every day, even when it is above the
clouds. In synchronized motion, inhale through the nose and take
the hands up towards the sky. Turn your gaze to look up. Follow
your hands and complete the inhalation.
~ At the top, exhale and sweep the arms out to the side and down
towards the earth. Imagine you are creating a big Sun Circle
surrounding your body. This forward bend comes from the hips.
Place your hands on your shins, ankles, or on the ground to frame
your feet. Finish the exhalation. This is Uttanasana or Standing
Forward Fold. (ut.tahn.ah.sana)
~ Keep the hands fixed in their position, looking down. Inhale and
lift the upper body halfway up. Move the shoulders away from the
ears to give the neck length. This stretches the side body and creates space between the upper body and the legs. This position
is called Ardha Uttanasana/Half Standing Forward Fold.
~ With the exhalation, fold over the legs again, returning to
Uttanasana. ~ Inhale. Moving with grace, extend the arms outward and
upward again. Visualize creating that Sun Circle surrounding you.
~ Still riding the wave of that same inhalation, look up at your
hands meeting high overhead in prayer pose. ~ Exhaling, lower your chin to level your head. Bring your hands
vertically down to the heart center. Relax. Inhale. Exhale. Be and
breathe. Bask in the warmth and afterglow of Ardha Surya
Namaskara.
– This completes the practice. Do it again three times at your own
pace. One breath for each movement unifies the mind and body
into stillness. Feel awake, balanced, and energized.
This sequence can also be applied to Chair Yoga. Sit in a sturdy
chair without arms.
~ Close the eyes and imagine the power of the sun continuing to
support all of life. With intent to worship this universal fire, take
the hands to meet in Anjali mudra in front of the heart.
~ Inhale and follow the hands moving together up to the sky.
~ Exhaling, sweep your arms outward and down. The forward fold
position is over your bent legs. Drop the weight of your head.
Look down. Touch the fingertips to the ground and frame the feet.
~ Inhaling, place your hands on your knees and start lifting up
halfway. The elbows will naturally bend back beside your waist.
~ Smoothly, exhale and release the arms. Forward bend over the
legs again.
~ Inhaling, turn your palms out. Move the arms outward and up to
produce the image of the Sun Circle. On this same inhalation,
follow your hands meeting overhead in prayer pose.
~ Soften the jaw and chin to level the head. Exhaling, return the
hands back to the heart. Sit. Sense the beneficial effects of the
practice.
~ Repeat three times. The repetition creates and sustains
equilibrium.
The light of consciousness we gain from this yoga practice
naturally transitions into our life, beneficial for oneself, our
neighbor, community, and the world.
Marcia Galleher
Marcia Galleher, instructor for over 30 years, offers intuitive based teaching rooted in Hatha Yoga. Her classes focus on integrating the mind and body through a creative sequence of postures combined with conscious breathing. A resident of Kalapana Seaview Estates for nine years, Marcia provides community classes at her home Yoga Studio, at Kalani Oceanside Retreat and online to beginning and continuing students. In conjunction with teaching yoga, she is a wife to John Galleher for many years, a mother and grandmother 'Nani'. Marcia's passions include being an artist, gardener, musician and explorer of western and Mayan astrology. She believes all our thoughts, actions and spoken words are to be considered, supporting harmony and cooperation in the world we share. All is One.