inhale, reaching for the sky
exhale, bowing down to the sun
inhale to the vibration of so
exhale, hum
Ingredients
+ intentions of growth
+ maybe in the garden
+ a yoga mat, perhaps
In some interpretations of yoga, it is common to perform 108 sun salutations during the summer solstice. If doing this alone sounds daunting, there are 'follow along' videos online to keep you company. The shape does not matter: you can choose any variation of surya namaskar, take breaks in between each sets, go slowly or a little faster,..
More importantly, as we are now entering into the darker half of the year (I know!), here's an opportunity to focus on our intentions of growth that this time of midsummer brings forth. A powerful way to infuse energy (prana) into this practice is to combine the breath with a mantra.
Sohum (or soham) is the one I'm proposing. Sohum means I am. When this mantra is repeated long enough, there is no longer a beginning and end. Eventually, it may sound like hamsa, the sacred swan that symbolises the Self. Together they mean I am the eternal.
With all that being said, 108 sun salutations just may not be the thing for some of us right now (myself included). Below is my take on it. Feel free to modify as you need. Before practising, be sure your doctor has cleared you for exercise/yoga.
10 sun salutations
Begin in mountain pose. Take a deep breath to arrive. Then inhale as you reach the arms overhead, looking up to the sky. Exhale, swan dive forward, bowing down to the sun. Inhale to lengthen half-way. Exhale to fold. From here, inhale to stand back up, rising to reach above. Exhale back into mountain pose.
There is always the option of coming into plank, chaturanga, upward facing dog, and downward facing dog (for surya namaskar B, the one I personally practice). Or, if you prefer a different surya variation, or even a traditional full-body prostration, go for it! You can also mix and match all these options and perform 10 unique salutations completely different from one another.
8 breaths with sohum
Standing still in mountain pose, bring your hands to heart centre in anjali mudra. Inhale to mentally vibrate the sound so. Exhale, mentally vibrating the sound hum. Repeat 4 times. Then, allow the sound of your inhale and exhale to follow their natural course. If you listen intently, you will hear the mantra through your breath. It is already chanting the sacred syllables!
If you prefer, you can continue to go through another set of sun salutations and add on the breath & mantra for a more dynamic practice. If so, remember to take some time in śavāsana afterwards to allow your prana to settle.