Small Suria Namaskara (photos 44—50)
Introduction
The Small Suria Namaskar is another series of 12 cyclic motions. Perform it meticulously, following the same principles that guide the Suria Namaskar and any other series.
The elongation and relaxation in this series are very important. Try elongating every motion both in time and space, until you are able to encompass the internal logic behind every motion and breathe.
Each motion needs to be a direct continuation of its preceding motion. The inhale and exhale unite into an infinite unified occurrence.
After some practice of this series you will feel that the motions are unified, rounded, and perfectly synced with the breathing and thought.
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Opening Posture:
Vagrasana (photo 303). Sit on the heels, knees close together, back of feet on the ground. Breathe deeply.
POSTURE ONE (photo 44)
Exhale.
Bring palms together through the sides, positioned a short distance in front of the chest (photo 44).
Emphasis and awareness:
Keep the back straight and elongated from the base of the spine to the top of the head.
Relax the shoulders.
POSTURE TWO (photo 45)|IM302|
Inhale.
Bring arms forward and upward, behind the line of the ears, and at the same time lift torso standing on your knees. Bend the upper part of the body backward while sending the torso forward (photo 45).
Emphasis and awareness:
Sense elongation from the knees to the top of the head.
Try to lift yourself harmoniously: the torso and the arms come up at the same time, as one unit. With the end of inhalation the back bends backward.
In the final position the thighs should be perpendicular to the ground.
Avoid dropping your head backward. Sense elongation also along the nape.
Arms should be straight and stretched beyond the line of the ears, as a continuation of the body.
POSTURE THREE (photo 46)|IM303|
Exhale.
Bend your upper body forward and place your palms on the ground so the arms are perpendicular to the ground.
Arch the back.
Push the vertebras of the middle back upward and bring the buttocks and head inward
(photo 46).
Emphasis and awareness:
Sense elongation along the back from the base of the spine, and try to relax the back.
Focus attention on the middle back and try to bring it up as much as possible.
The arms need to be straight.
Sense the knees and palms touching the ground.
Do not change the location of the hands from here until posture number eleven.
POSTURE FOUR (photo 47)|IM304|
Inhale.
Gradually lift the buttocks and the head, rounding the back downwards. At the same time tuck your toes in so the heels turn out and up (photo 47).
Emphasis and awareness:
The back needs to be relaxed and elongated.
Keep the motion harmonious – at exactly the same time the buttocks reach maximum height the head reaches the highest position.
Sense six points touching the ground: palms, knees, and toes of both feet.
POSTURE FIVE (photo 48)|IM305|
Exhale.
Push the buttocks as far out as possible.
Straighten the legs and arms.
Bring the heels to the ground so the full lengths of the soles of the feet touch the ground.
Arch the back in, bringing the middle and upper back vertebras inwards (photo 48).
Emphasis and awareness:
Sense elongation from the base of the spine to the heels and ends of fingers, and try to imagine that someone is pulling you from the buttocks upwards.
Make sure the full lengths of the soles of the feet touch the ground.
Be aware to the elongation at the back of the legs, along the arms, and along the whole spine.
Keep the legs straight and close to each other.
Remember to avoid changing the palms position on the ground.
POSTURE SIX (photo 49)|IM306|
Inhale.
With straight arms and legs, move the weight forward to the palms, and lower the torso so its elevated only a short distance above the ground.
Lift the head and chest upwards (photo 49).
Emphasis and awareness:
Four points only touch the ground: toes of both feet and the two palms.
Sense the weight of the body gradually shifting to the palms.
Be aware of the elongation from the heels to the top of the head.
Keep arms and legs straight and locked at the knees and elbows.
Make sure the legs are in the air and are not touching the ground.
POSTURE SEVEN (photo 48)|IM305|
Exhale.
Keeping arms and legs straightened, lift the buttocks as much as possible.
Push the heels down and lay the soles of the feet fully on the ground.
Bring the middle and upper back vertebras inwards arching the back (photo 48).
Emphasis and awareness:
This posture is similar to posture number five.
While in transition, pay attention not to bend the knees or elbows.
Sense elongation from the base of the spine to the heels and the ends of the fingers.
Make sure the legs are straight, close to each other, and that the full lengths of the soles are laid on the ground.
Be aware of the contact between the palm, soles of feet and the ground.
The beginning of this motion denotes the beginning of the second half of this series.
POSTURE EIGHT (photo 47)|IM304|
Inhale.
Lay knees gently on the ground.
Arch the back bringing the middle back vertebras inward.
Gradually lift the head and buttocks up as much as possible (photo 47).
Emphasis and awareness:
This posture is similar to posture number four.
Keep the motion harmonious: at the moment the knees reach the ground, the head and buttocks come up and the back is at its maximum arch.
Be aware of the toes, knees and palms touching the ground.
POSTURE NINE (photo 46)|IM303|
Exhale.
Lay the back of the feet on the ground.
Push the middle back vertebras upward and round the back.
Bring the buttocks and head inward (photo 46).
Emphasis and awareness:
Perform a harmonious movement in which all the organs move together, reaching the posture at the same time.
Sense the body’s weight on the knees and palms.
Be aware of the elongation along the full length of the back.
POSTURE TEN (photo 50)|IM307|
Exhale whatever air is left in the body and halt breathing.
Lower the buttocks to the heels while keeping the arms stretched forward. Lay the forehead on the ground and relax the whole body (photo 50).
Emphasis and awareness:
Avoid changing the position of the palms on the ground.
Have a good sense of an elongation from the base of the spine to the ends of the fingers, and relax the full length of the body.
Make sure the buttocks are seated on the heels.
POSTURE ELEVEN (photo 45)|IM302|
Inhale.
Lift arms upward
At the same time bring the torso up and forward.
Bring the arms straight upwards to behind the line of the ears.
Bend the back backwards so elongation is created along the whole body (photo 45).
Emphasis and awareness:
Sense the torso, abdomen, and chest areas opening.
Avoid dropping the head backwards. Sense elongation also along the nape.
Make sure the arms are straightened and stretched behind the line of the ears as a continuation of the body.
Pay attention for harmonious and unified movement.
POSTURES TWELTH AND ONE (photo 44)|IM301|
Exhale.
At the same time lower the buttocks to the heels keeping a straight back.
Bring your palms one to another a short distance in front of the chest, and straighten the back (photo 44).
Emphasis and awareness:
The return to posture number one denotes a closing of a circle. Pay attention to making the movement rounded and harmonious, so at its end, all the organs come at the exact same time to position number one.
This motion is the end of one cycle and, at the same time, the beginning of the next cycle.
Continue the practice onto another cycle without stopping.
Number of cycles:
Initially practice three slow continues cycles at a time. Gradually increase the practice to continuous twelve cycles at a time.