Practice with this video! Surya Namaskar 101. Postures. What is Surya Namaskar? Reported Benefits. Surya Namaskar Yajna 2/14/2012

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1 Practice with this video! Surya Namaskar 101 Sun Salutation Event RuPiPQ Health For Humanity by HSS ( Hindu Swyamsevak Sangh) What is Surya Namaskar? Postures Literal meaning is Sun Salutation. Set of simple yogic body postures. 10 Steps = 1 Set 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. 0 1 inhale 2 exhale 3 inhale 4 exhale 7 exhale 6 inhale 10 inhale 9 exhale 8 inhale 5 hold Reported Benefits. Physical Increases oxidation of blood. Increases flexibility of body Helps you to sleep better Tones up the digestive system Strengthens nervous system Mental 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 uary 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 uary; Be one of them this time 1

2 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 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, 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 uary? Surya Namaskar or sun salutations are a form of Yoga, performed to revere and celebrate sunshine that is vital for life on our planet. Each year Hindus worldwide celebrate uary 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. Position 0: Preparing for the Surya Namaskar Breathe Normally. 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. Calms the mind Increases ability to focus. Posture 1 Procedure: 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. 2.Leg and Abdominal muscles remain tightened. Better oxidation Strengthens muscles of neck and vertebral column and neck Procedure: 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 Posture 2 Better blood circulation Strengthen lower back Increase the elasticity of the lungs tissue 2

3 Posture 3 Procedure: 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 Improves body metabolism Helps patients with digestive problems and liver problems. Builds body defense against viruses, bacteria and other pathogens Procedure: 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 Posture 4 Abdominal muscles,arms, legs become strong. Enhances reflex actions. Improves body metabolism. Posture 5 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 6 Procedure: 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 The vertebral column, spinal cord and neck..supposed to help reproductive system. Posture 7 Procedure: 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 Posture 8 Repetition of Posture 3 except that this time the left leg is brought forward Complete stretching of major muscles of the body. Improves flexibility of the body. 3

4 Posture 9 Posture 10 (Same as Position 0) Repetition of Posture 2 deeply stand straight look ahead 4

5 HINDU SWAYAMSEVAK SANGH USA 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 Surya Namaskar Urdhvasan Step 1 Uttanasan Step Suryanamaskar@hssus.org *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. "SamaCarana" *Legs & arms straight, knees & elbows straightened *Chin touching chest *Fore-head touching knees *Body vertically well balanced Starting Shloka Dheyah Sada Savitr-MandalaMadhyavartiA Narayanah Sarasijasana-Sannivistah II Keyuravan Makara-Kundalavan Kiriti I Hari Hiranmayavapur-dhrta-SankhaCakrah II Ending Shloka Ek Pad Prasarnasan step 8 Adityasya Namaskaran Ye Kurvanti Dine-Dine I Ayuh Pradnya Balam Veeryam Tejas Teshan Ch Jayate II *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 Uttanasan Step 2 *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 Adhomukh Shwanasan Step 7 *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 *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 Ek Pad Prasarnasan Step 3 *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 Urdhvamukh Shwanasan Step 6 *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) *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 Sashtang Pranipatasan Step 5 *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 "SiraSastanga Namaskar", at eight points *Chin pressed on the Chest *Nose and pelvic region elevated *Both the elbows drawn towards each-other Chaturang Dandasan Step 4 Retain

6 Surya Namaskar Yajna uary 14 uary 29, 2012 Individual / Family Weekly Tracking Sheet <Shakha Name> First Name Last Name Personal/Family Target Parent Signature Name B/K/ M/P Ja n 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 Note: Total No of Participants Total SN Count 1. Forward the weekly totals on <Shakha Day> by or hand over the hard copy to Shaka/Balagokulam coordinator (<SNY Co-ordinator >, < -id>) 2. Visit 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