What is the Dru Sun Sequence?
The Dru Sun Sequence, also known as Surya Namaskara, is a flowing series of yoga postures designed to activate your internal energy and promote overall health and vitality. It’s a practice that stretches and tones key muscle groups, offering a gentle aerobic workout as well. Dru Yoga offers several versions of the sun sequence, often with modifications like the use of mantras and other additions, making it adaptable for everyone.
Here’s a breakdown of the key elements of the Dru Sun Sequence:
Purpose
The main aim of the Sun Sequence is to revitalise the entire system and recharge the pranic body. It’s a way of awakening your spiritual awareness and bringing balance to your endocrine system. Essentially, it helps you connect with the sun’s subtle but powerful energy, both physically and energetically.
When to Practice
Traditionally, the Sun Sequence is performed at sunrise, when the world is just beginning to stir. But don’t worry if mornings aren’t your thing! It can be done at any time of day. The key thing is simply to practise it, not to stress over whether it’s the “right” time.
Key Intention: To create radiant health
Over the millennia, solar therapy has been used by numerous cultures to heal a wide variety of dis-eases. The Sun Sequence has a similar effect. The internal heat it creates stimulates physical healing and activates your inner energy resources. Will-power and enthusiasm are awakened and creative decision-making promoted.
Key Chakra : Solar centre
Key Components
1. Stand in the mountain pose, palms together in front of your heart.
The potential of the day lies before you as you greet a new dawn.
2. With your elbows soft and your palms still together, raise your hands in front of you, separating your palms above your head. Gently arch back, contracting the core and gluteal muscles to support your lower back. Lift through the sternum. Visualise a soft light glowing in the navel moving up to the heart.
3. Flow smoothly into a relaxed forward bend by flexing forward from the hips and contracting the lower abdominal muscles. Your arms lower towards the floor and your head and neck are relaxed. Bend your knees slightly, if necessary, to relax the hamstrings, and only go as far as is comfortable.
4. Lengthen your spine as you uncurl your back from the base upwards, and come into a standing posture. Raising your arms, gently arch back with your arms overhead.
Repeat stages 3 and 4 two or three more times, finishing in the forward bend position.
5. Move into the runner posture by placing your hands on the floor and extending your left leg backwards, toes tucked under. Rest the left knee on the floor. The right shin is vertical. Keep your head and neck relaxed and look straight ahead.
6. Place the top of your left foot on the floor. Uncurl your back, lifting through the spine as you raise your arms overhead. Arch back slightly. Follow the movement of your hands with your eyes.
7. In a single, flowing movement stretch forward from the hips, bringing your chest over the right thigh and sweep your arms down bringing them back past the sides of your body and behind you.
Repeat stages 6 and 7 twice.
8. Place your hands alongside your right foot, tuck your left toes under and draw your right leg back parallel with the left, in an inclined plane. Slowly lower your body onto the floor and position your hands below your shoulders.
9. Pushing against your hands, slowly raise your head and chest from the floor into the cobra. Keep the navel on the ground and the elbows slightly flexed. Gently draw in the lower abdominal muscles to help engage the lumbar multifidus.
10. Lower your chest onto the floor, elongating your spine and the back of your neck, and tucking in your chin.
Repeat stages 9 and 10 twice, lifting a little higher each time.Breathe normally in the full cobra, then lower yourself down as you exhale.
11. Tuck your toes under and raise your hips into the air.
Separate your feet as you walk them a little closer to your hands.
Still on your toes, lift your tailbone and push your hips back, keeping the knees soft.
12. Straighten your knees and press your heels down towards the ground to come into the full dog posture. Feel your spine lengthening. Let your head relax between your arms.
13. Draw your feet closer together and bring your left leg forward into a runner position, checking that the left knee is directly above the ankle. Relax the right foot and knee onto the ground.
Flow and Modifications
TThe Sun Sequence is meant to be a smooth, flowing practice, but don’t rush it! Start slowly and take your time to get the positioning and balance right. Once you’ve built some confidence, you can increase the number of rounds to build stamina.
Modifications are also available for various health conditions. For example, if you have glaucoma or high blood pressure, you can replace Downward Dog with Cat Pose. If you suffer from hernias or digestive issues, you can swap Cobra Pose for Sphinx Pose. It’s all about making the practice work for your body.
Benefits
Physical: The sequence stretches and tones the main postural muscle groups, helping to build strength and flexibility. It can also increase your overall vitality and endurance.
Energetic and Spiritual: On a deeper level, the Sun Sequence recharges your pranic body and awakens your spiritual awareness. It also helps to balance the pingala nadi, which brings mental and emotional stability.
More Advanced Practice
As you become more familiar with the Dru Sun Sequence, you can explore deeper layers, including adding mantras, working with chakra awareness, and using specific breathing techniques. This can take your practice to a more advanced level.
In summary, the Dru Sun Sequence is an adaptable practice that combines movement, breath, and energy work. Whether you’re looking to improve your physical health
