Introduction
Sun salutations, a classic, cornerstone of most yoga practices, are known for both their physical and mental benefits. These practices were originally designed to activate the major energy channels of the body, while moving through the poses in a rhythmic pattern that allows the practitioner to align with the rhythm of their breath and a higher consciousness. While these practices are known to bring many benefits to practitioners, one of the most important ones—but perhaps also the least discussed—is the potential for cultivating compassion, something that is essential for living a balanced and meaningful life.
Compassion: Its Place in Yoga
Compassion is essential in yoga, both on and off the mat. Yoga encourages us to have a sense of openness, openness to both our experiences and the experiences of others. Compassion is based on feeling connected to our entire human experience; the ups and downs, times of joy and suffering—it is the ability to walk along with another person and hold space for their experience. As yogis, it is important to remember that yoga isn’t just a physical practice, but it is also an opportunity to practice nurturing our own and others’ hearts.
The Practice of Compassion in Sun Salutations
In the practice of sun salutations, compassion can be developed through the mindful and gentle movement of the body. Often times we tend to rush the pattern of our poses, but if we take the time to slow down, to trace the movement of the breath, we can cultivate an inner sense of calm. In this practice of compassionate action, we can learn to move with kindness and gentleness. As we move through the postures, we can bring this attitude of compassion to our breath and to the physical space of our asana practice.
The Practice of Pratipaksa Bhavana
In addition to moving with a sense of compassion when practicing sun salutations, yogis can also adopt the practice of pratipaksa bhavana. Pratipaksa bhavana is a concept derived from yoga sutras of Patanjali (Sutra 1.33) and is translated as “counter-thought” or “opposite focus”. The practice of pratipaksa bhavana is an effective way to counter any negative or unhelpful thoughts that come up when practicing yoga. Let us explain. As we move through our sun salutations, if we notice feelings of frustration or judgement coming up, we can take a moment to pause, take a breath, and think of something that is uplifting or inspiring, or remind ourselves of something that we are grateful for. Through this practice of pratipaksa bhavana, we can bring an attitude of self-compassion to our yoga practice, reminding ourselves that there is no need to press too hard, that we can be gentle with ourselves, and that if we move with patience and kindness, we can move through our practice with grace and poise.
Use of Compassionate Vinyasa/Ujjayi Breath
The practice of compassionate vinyasa/ujjayi breath, is another way to cultivate a sense of compassion while doing sun salutations. Ujjayi breath is a deep and rhythmic breathing that helps to draw the energy of the breath down into the heart, helping to activate and strengthen the energetic channels of the body. By practicing this type of deep breathing we can open up the heart center, allowing us to move through the postures with a sense of gentle awareness, connecting with our breath, grounding and stabilizing the body, and nurturing the mind.
As we move through our vinyasa practice, and we feel a strain in our breath, we are reminded to feel compassion for ourselves and find a modification for the pose to smooth out our breath and practice ahimsa (nonviolence). In this way, the practice of compassionate vinyasa can help to cultivate a sense of openness, connection, and compassion towards ourselves, others, and the world.
Sun Salutations for Compassion
Finally, sun salutations can also be used as a “compassion ritual”, whereby we use the poses to cultivate and express compassionate feelings towards ourselves and others. For example, as we move through the postures, we can hold space for the feeling of our own fragility, and send love and kindness towards the parts of ourselves that we often ignore or forget. We can also send loving thoughts and positive energy to our friends, family, and those in need in the world. This practice of compassionate movement helps us to open our hearts and minds, connecting with the wider world and offering the potential for increased compassion and loving kindness.
Conclusion
In this article, we have explored how yoga, and more specifically sun salutations, can offer us the opportunity to cultivate and express compassion. This practice is not only beneficial to ourselves, but also to others as it helps to open up the heart and create more connection and harmony with the world. Remember: take your time and be gentle with yourself, move with your breath, and always show yourself and others kindness and compassion.
