Om, or AUM, is the primordial sound and is said to be the essence of ultimate reality. Singing it can help you connect with the universe on a deeper level. (Getty Images)
The summer solstice is the longest day of the year, with the greatest amount of sunlight in one day. Yoga is another source of energy for the body, through the improvements it brings in flexibility, oxygenation and circulation. Honoring and harnessing the energy of the sun on International Yoga Day on June 21 is a good idea
The solistices – June 21 and December 21 of each year – are directly related to the position of the sun. Both the summer and winter solistics are important astronomical events, marked with traditions and celebrations across cultures. Is easy to see why.
The sun is a source of energy for life on Earth. It supports plants, which provide food and oxygen to life forms. Sunlight is essential to help the body produce vitamin D; help the release of serotonin by the brain; regulates the circadian rhythm and stimulates the production of melanin for skin health. The summer solstice is the longest day of the year, with the greatest amount of sunlight in one day. Honoring and harnessing the sun's energy at the upcoming summer solistic on June 21 is a good idea.
Yoga is another source of energy for the body, through the improvements it brings in flexibility, oxygenation and circulation. Breathing exercises: the different pranayamas – are designed to absorb energy from the atmosphere and channel it properly throughout the body.
On June 21, summer solstice and International Yoga Day, here are some yoga techniques you can practice. Do this as a group, perhaps with relaxing music playing in the background. Plan an outdoor yoga picnic by the sea or riverbank. Organize a yoga walk. The options are endless!
The common yoga protocol
Designed for the Ministry of Ayush by a committee of eminent yoga gurus, heads of leading yoga institutions. Watch the video of the Ministry of Ayush here.
The 45-minute program serves as a guide for yoga practitioners and consists of:
- 'Loosening Practices' or Sukshma Vyayam for Neck, Shoulders, Trunk and Knee
- A set of dynamic asanas, including standing, sitting and lying postures.
- Breathing practices – Kapalabhati Kriya; Anulom-Vilom Breathing, Sitali and Bhramari Pranayama
- Simple meditation. Passively observe the breath in the nostrils and then continue somewhere between the bridge of the nose and the space between the eyebrows.
This protocol may be preceded by a few minutes of prayer and institutional or individual conditioning, etc.
An alternative regimen of relaxing asanas
Even a short session can help us relax, improve flexibility and reduce stress. This simple and focused yoga routine, performed in the specified sequence, focuses on quality rather than quantity.
The 15-minute protocol begins with conditioning in Sukhasana either vajrasanaincludes pranayama exercises and ends with Savasana.
Connecting with the sun
Simply remaining aware of the sun as a source of life energy is also a form of yoga. Those who are inclined could further connect with the sun by meditating on the crimson sun in the heart chakra.
Honoring the sun
Bow to the sun, if you wish. Yoga sun salutation (Surya Namaskar), a series of postures coordinated with breathing, chanting of associated mantras that enhance energy absorption and meditation, is a form of sun worship. It is a strenuous exercise that falls into the category of dynamic asanas and provides energy and health benefits, and breaks lethargy. It's also a great cardio workout!
Do a series of 12 postures according to your ability: 5, 11, 21 rounds are the numbers commonly practiced. Yoga students who have enough practice usually perform 108 rounds of sun salutations on special days, including International Yoga Day.
Sun Salutation Chair
There is a seated version (look here) of the practice of sun salutation. It has all the benefits of exercise related to the limbs, joints, internal organs, mind and brain, minus the stress that comes with the traditional version.
Long before the UN accepted Prime Minister Narendra Modi's suggestion of establishing an International Day of Yoga, Jorge Veiga e Castro, 62, a yoga guru in Portugal, also known as Amrta Suryananda Maha Raja, had suggested the 21 June, the 'day of light', which will be celebrated as World Yoga Day. He celebrated this day since 2001 in Portugal with his disciples. HR Nagendra, founder and chancellor of S-Vyasa Yoga University based in Bengaluru , met Suryananda in the early 2000s, took up the cause and conveyed it to Prime Minister Modi. Suryananda was conferred with the Padma Shri in 2015.
Chanting Om – Out loud or mentally
Om, or AUM, is the primordial sound and is said to be the essence of ultimate reality. Singing it can help you connect with the universe on a deeper level.
- Sit in any meditative posture, with your eyes closed and your body relaxed. Feel the breath on the tip of your nose.
- Start chanting Aum verbally and quietly; each Om should last two seconds.
- After a few minutes, switch from singing out loud to mental singing; try to hear the above chants out loud reverberating within you.
- As you do this, think about a light source near your heart chakra.
- Stop after 10 minutes, or depending on individual ability, and gently release the posture.
For those more inclined to intellectual activity…
Read about yoga. Or listen to podcasts and watch videos on various aspects of yoga: Karma Yoga, Bhakti Yoga and Raja Yoga.
All information contained in this article is indicative only. First, learn yoga from an instructor at a school or studio; Always consult your doctor or physician to verify suitability and limitations before beginning any new exercise regimen.
