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Surya Namaskar 101

Sun Salutation Eventwww.hssus.org/sny

“Health For Humanity” by HSS ( Hindu Swyamsevak Sangh)

Practice with this video!

• http://www.youtube.com/watch?v=VXTpTRuPiPQ

What is Surya Namaskar ?• Literal meaning is Sun Salutation.• Set of  simple  yogic body postures.• 10 Steps = 1 Set• Complete workout for :Body, Mind and Spirit !Complete workout for :Body, Mind and Spirit ! 

* Should be  avoided by pregnant  women (more than 90 days ), and patients who have been medically advised to avoid moderately vigorous physical activity.

Postures

01 inhale

2 exhale3 inhale

4 exhale

5 hold 

6 inhale7 exhale

8 inhale9 exhale

10 inhale

Reported Benefits.Physical Benefits:• Increases  oxidation of blood.• Increases  flexibility of body• Helps you to  sleep better• Tones up the digestive system• Strengthens nervous system

Mental Benefits:• Increases concentration• Reduces Stress• Improves memory• Enhances ‘mind‐body’ coordination

Many more benefits !

Surya Namaskar Yajna• Organized all over the USA  as “Health for Humanity Yogathon” in 

January 2012, by HSS, US.

• Target : Around 1 million salutations 2102,  all over the USA.

• Proclamations  in 2011 by– City of Cupertino– City of Sunnyvale– City of Milpitas– City of New York

• 10,000+ individuals do it each January; Be one of them this time ☺

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Brief History of Yoga.• Yoga is an ancient practice that helps create a sense of union in body, mind, and spirit. 

• Literal meaning of Yoga in Sanskrit is “to Unite” or act like an harness or Yoke.

• The history of yoga can be traced back as far as 5000The history of yoga can be traced  back as far as 5000 years.

• References to Yoga have been made in several Ancient scriptures.

• Archeologists have discovered portraits of yoga postures in the Indus Valley Civilization from Ancient India.

Before you start……

• In yoga, you "surrender" to the pose by letting go of the tension. You should always leave a yoga practice feeling energized, not tired. Do not force yourselves into poses. If it hurts or make you feel uncomfortable stopuncomfortable, stop. 

• Wear comfortable clothing that allows you to move. • A yoga mat for cushioning may  keep you  from slipping. 

• Consult your doctor before you practice Yoga, if you have conditions or symptoms that need attention.

Surya Namaskar: Why the month of January?

• Surya Namaskar or sun salutations are a form of Yoga, performed to revere and celebrate sunshine that is vital for life on our planet. 

E h Hi d ld id l b J 14 h• Each year Hindus worldwide celebrate January 14th as Makar Sankranti – a day that marks the change of season as the sun enters the sign of Capricorn. Makar Sankranti ushers in longer days; hence, the festivity symbolizes sunshine in life. 

Procedure : Fold Hands together in Namaskar position.   Forearms parallel to the ground. Feet  joined together. Body weight evenly distributed over both feet.  Calves, quads and hamstrings tightened. Abdominal muscles tightened.

Position 0:  Preparing for the Surya Namaskar

Breathe Normally.

Benefits:

•Calms the mind •Increases  ability to focus.

Posture 1Procedure: Inhale deeply  join hands lift the arms above the head  bend back (as much as you can)  Try to touch the biceps to your ears. 

1.Maintain sight on wrists. g2.Leg and Abdominal muscles remain  tightened. 

Benefits:•Better  oxidation•Strengthens  muscles of neck and  vertebral column and neck

Posture 2Procedure: Exhale while bending forward  Try to touch both palms to the ground  Try to touch your forehead to the knees  Keep your knees straight and firm

Benefits:•Better blood circulation•Strengthen lower back•Increase the elasticity of the lungs tissue 

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Posture 3Procedure:  Inhale deeply  take the left leg backwards 

touch the knees and toes to the ground  bring the other leg forward such that the right thigh is touching the rib cage  keep hands and elbows straight such that the palms as well as your right foot are in the same line  keep your shoulders and head tilted back such that the back forms a concave shape

Benefits:•Improves body metabolism•Helps patients with digestive problems  and  liver problems.•Builds body defense against viruses, bacteria and other pathogens 

that the back forms a concave shape

Posture 4Procedure: Exhale fully  take your right leg back and keep both feet together  keep your legs and hands straight, with vision on the ground and the  body is balanced on palms and toes

Benefits:

•Abdominal  muscles ,arms, legs become strong.•Enhances reflex actions.•Improves body metabolism.

Posture 5

Benefits:

Procedure:Hold your breath  bend your elbows so that the forehead touches the ground  touch your forehead, chest, both palms, both knees, both toes to the ground  abdomen  is lifted and the body is relaxed.

•Strengthens lower back

Posture 6Procedure:  Inhale deeply  Straighten the elbow while pushing the chest out  Push your shoulders and head back  look towards the sky 

knees and toes touching the ground  spine arched in a concave curve

Benefits:Benefits:The vertebral column, spinal cord and neck. .Supposed to help reproductive system.

Posture 7Procedure: Exhale fully  Lift the torso without shifting palms and toes  touch both heels to the ground  straighten arms and knees while pushing the head towards knees and try to touch the chin to your chest

Benefits:•Complete stretching of  major muscles of the body.•Improves flexibility  of the body.

Posture 8Repetition of Posture 3 except that this time the left leg is brought forward

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Posture 9Repetition of Posture 2

Posture 10 (Same as Position 0)Inhale deeply  stand straight  look ahead

*Hands downwards in continuous motion without bending in elbows*Palms flat on the ground, just by the side of each foot*Distance between palms equal to that of shoulders*Big toes and palms in the line from the front*Legs straight, knees straightened*Chin touching the chest*Forehead touching the knees

*Arms bent at elbows, without moving both the palms and toes*Forehead, chest and knees simultaneously touching the ground, together with the palms and toes, to achieve "Sira-Sastanga Namaskar", at eight points*Chin pressed on the Chest*Nose and pelvic region elevated*Both the elbows drawn towards each-other

*Arms straight, elbows straightened*Chest pushed out*Shoulders and head thrown back*Eyes towards the sky*Waist pulled towards the centre, between palms*Spine fully arched*Knees touching the ground; feet together; toes firm*(N.B. They should be properly placed in the third and fourth positions)

HINDU SWAYAMSEVAK SANGH USASurya Namaskar

http://www.hssus.org/suryanamaskarEmail: Suryanamaskar@hssus.org

Siddha (Pranamasan)*Stand errect with feet fully touching each-other*Chest out, Shoulders back and

pressed below, neck straight*Eyes fixed on the nose-tip *Palms together, touching each-other in front of chest; fingers perpendicular to the ground, thumbs touching chest, i.e."Namaskar-Mudra"*Fore-arms in line, parallel to the ground

UrdhvasanStep 1

*Palms engaged upwards together in "Namaskar Mudra" Pointing towards the sky, i.e."Nabho-Vandan"*Arms and legs straightened*Head well bent backwards*Eyes fixed on the wrists, i.e. "Karamula"*Spine bent backwards and body above the trunk in a graceful curved arch

UttanasanStep 2

*Keeping right foot and both the palms steady on the ground, left leg stretched backwards*Left knee and toes touching the ground*Both the arms straight*Right knee folded; calf, thigh and last rib touching each-other*Chest out, shoulders and head touching each-other*Head thrown backwards, making arch-like spine*Eyes towards the sky

Ek Pad PrasarnasanStep 3

*Right leg stretched back without moving both hands from their places*Legs and arms straight, knees and elbows straightened*Entire body in a straight line from head to heel, supported on fixed palms and toes only*Eyes fixed on the ground, at right angle to the body*Feet touching each other

Chaturang DandasanStep 4

*Keeping palms fixed on ground, bring right foot forward in original place aligned with left leg*Big toes and heels touching each other, i.e. "Sama-Carana"*Legs & arms straight, knees & elbows straightened*Chin touching chest*Fore-head touching knees*Body vertically well balanced

*Left knee forward, folded in knee, foot resting between palms on its original place*Right knee and toes touching the ground.*Rest of the body as it was in the third position

*In order to balance movements of legs, they should be alternately changed in

each Surya Namaskar

*Without shifting the palms and the toes from the ground,

the torso is raised upwards*Both heels touching the ground *Arms and legs straight; elbows and knees straightened*Heels, waist and wrist form a triangle*Head pulled towards knees*Chin touching to chest*Eyes centered on nose-tip

Sashtang Pranipatasan Step 5

Adhomukh ShwanasanStep 7

Urdhvamukh ShwanasanStep 6

Ek Pad Prasarnasanstep 8

UttanasanStep 9

Inhale Exhale Inhale Inhale Inhale Exhale Exhale ExhaleRetain

Starting Shloka

Dheyah Sada Savitr-Mandala- MadhyavartiA

Narayanah Sarasijasana-Sannivistah IIKeyuravan Makara-Kundalavan Kiriti IHari Hiranmayavapur-dhrta-Sankha-

Cakrah II

Ending Shloka

Adityasya NamaskaranYe Kurvanti Dine-Dine I

Ayuh Pradnya Balam VeeryamTejas Teshan Ch Jayate II

January 14 – January 29, 2012

Individual / Family Weekly Tracking Sheet <Shakha Name>

First Name ________ _______________Last Name ____ __________________ Personal/Family Target_____________________ Parent Signature______________________

Name B/K/

M/P Jan 14

Jan 15

Jan 16

Jan 17

Jan 18

Jan 19

Jan 20

Jan 21

Jan 22

Jan 23

Jan 24

Jan 25

Jan 26

Jan 27

Jan 28

Jab 29

Total

Total

(Note B – Bala (<13 yrs), K - Kishor ( >= 13 & <17 yrs), M – Mahila, P - Purush)

No of Balas ______ No of Kishors ______ No of Mahila _______ No of Purush _______ Total No of Participants ________ Total SN Count __________

Note: 1. Forward the weekly totals on <Shakha Day> by e-mail or hand over the hard copy to

Shaka/Balagokulam coordinator (<SNY Co-ordinator >, Email: <email-id>) 2. Visit http://www.hssus.org/sny/ for resources on Suryanamaskar.

Surya Namaskar Mantra

dhyeya sada savitra mandala madhyavarti narayana sarasija sanasanni vistah | keyuravana makarakundalavana kiriti hari hiranmaya vapura dhrtasamkha cakrah ||

Mitrāya Namah Bhānave Namah Hiranyagharbhāya Namah Sāvitre Namah Ravaye Namah Khagāya Namah Marichaya Namah Ārkāya Namah Suryāya Namah Pushne Namah Ādityāya Namah Bhāskarāya Namah

Srisavitrusuryanārāyanāya Namah

adityasya namaskaran ye kurvanti dine dine ayuh prajna balam viryam tejastesan ca jayate

SSuurryyaa NNaammaasskkaarr YYaajjnnaa