Relaxation, peace and a break from a daily routine are what a lot of people look for on their holiday. Yoga holidays and retreats offer this and more and are therefore in great demand already for many years.
All over the world you can find people practising yoga at beautiful holiday destinations. From Downward Dog on a tropical beach to Headstand at 16000 feet during a yoga trekking, yoga and holiday are a great combination.
You can also make yoga part of your holiday, away or at home, by simply starting the day greeting the sun with a flow of yoga movements called Surya Namaskar, or Sun Salutations. Even though it is best to learn the series with an experienced yoga teacher, by following the written instructions carefully and listening to your body, you can practise Surya Namaskar safely even if you are an absolute beginner to yoga.
Surya Namaskar, as the name suggests, is best practised when the sun first makes its appearance in the early morning. Since getting up early on your holiday might not always be easy, you can also turn it into you greeting the sun at the time convenient for you, as long as you practise before having your breakfast.
To start your exercise of Surya Namaskar, find a peaceful and comfortable location, indoors or even better in nature. It is great if you have a special yoga mat, but a towel on the beach or a carpet on the floor is also fine.
Start your practise by sitting cross-legged for a little while, just listening to your breath and becoming aware of your body and your thoughts coming and going. How are you feeling today?
A good way to start your day is to think of something to be grateful for, something that puts a smile on your face. You can be grateful for many things; a beautiful flower nearby, a special friendship you have, or simple being grateful for being alive and having a whole new day ahead of you.
Now you are ready to start. Surya Namaskar is a series of 12 movements. Each movement flows into the next with an inhalation or exhalation. In the beginning just focus on each movement and carefully go from one position to the next. When you feel more comfortable, you should start performing each movement on the breath.
1. Exhale. Stand on the front of your mat with your feet together and your hands in namaste in front of your chest.
2. As you inhale, lift your hands up in the air and arch back slightly from the chest.
3. As you breathe out, bend forward and down and place your hands plat next to your feet. If this is not possible with straight knees, bend your knees. Make sure your back is straight and your fingers are in line with your toes. Do not move your hands in the next positions.
4. As you breathe in, place your right leg behind you on the floor, keeping the left knee bent between your arms. Look up.
5. Hold your breath while bringing your left leg back and coming into a push up position. Make sure your body is in one straight line.
6. As you exhale, slowly lower your knees, chest and chin to the ground, but keep your hips of the ground.
7. Inhale and lie flat on the ground, stretch your toes and lift your head and chest. Keep your shoulders relaxed, arms bend and elbows close to your body.
8. As you exhale, lift your hips up and push your heels as far as possible on or towards the ground. Do not worry if your heels do not touch the ground.
9. As you inhale, take a large step forward to bring your right foot in between your hands, and lower your back knee to the floor, so the top of your left foot in on the ground. Look up.
10. As you exhale, step your left leg forward and straighten both legs as much as possible and bend forward. Hands are again flat next to your feet, and please bend your knees if necessary.
11. As you inhale, stretch your arms forward and slowly come up with a straight back. Arch a little back from the chest and stretch your arms.
12. As you exhale, return to a standing position, releasing your arms to hang by your sides. Now take a deep inhalation. Now put your hands back in namaste as you exhale and start again at position 1. This time to positions 4 and 9 with your left leg first. Repeat the whole sequence 3 to 5 times.
After finishing, lie flat on your back, take deep breaths into your abdomen and relax your whole body. And you are ready for another amazing day!
For information about daily yoga classes in Kathmandu and yoga workshops and yoga retreats in Nepal, please visit www.pranamaya-yoga.com
Footnote: reference to Sivananda beginner’s guide to yoga, Swami Sivadananda, 2006
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