INTRODUCTION :- © Suryanaskar is a specific combination of some Asanas. © There is no reference of Suryanamskar in classical Yoga texts. o Suryanaskar is being practiced for more than 2000 year in India. o There are 2 different practices regarding Suryanaskar, one include 12 steps and another 14 steps. © 12 stepped Suryanaskar is practiced widely. o Each step of Suryanaskar has a Beeja Mantra and specific body part to concentrate upon. That Beeja Mantra should be chanted in mind and that body part should be concentrated during that specific step. This enhances efficacy of Asana. o Suryanaskar is a considered as a complete Yogasana as involes each and every body parts and even mind also. O Position 1 Ci Pranamasan (Prayer pose) G kj feakk; Uke% (Aum hram mitraya namaha) (Aa Normal Breathing a Procedure :- Keep the eyes closed > Remain standing upright with the feet together > Slowly bend the elbows and place the palms together in front of the chest in namaskara mudra> mentally offering homage to the sun >the source of all life. Awarenes: Good for the diseases of the throat. Voice is enhanced. Both mind and body become healthy.jon 2 Hasta utthanasana (Raised arms pose) & aj jo;s Uke%(Aum harima raveya namaha) Inhale deeply Procedure :- Join hands > lift the arms above the head > bend back (as much as you can) > Try to touch the biceps to your cars. I= On the stretch of the abdomen and expansion of the lungs. Spiritual — On “Vishuddhi chakra” his pose stretch all the abdominal organs and improves; digestion. It exercises the arm and shoulder muscles, tones} the spinal nerves , opens the lungs and removes excess weight. Padahastasana (Hand to foot pose) & Iw;kZ; Uke% (Aum hream suryaya namaha) Exhale while bending forward Proced, Try to touch both palms to the ground > Try to touch your forchead to the knees > Keep your knees straight and firm Awareness :- Physical- On the pelvic region Spiritual On “Swadhisthana chakra” Bi It reduces excess weight in the abdor 1 region, improves digestion and help to remove constipation Better blood circulation Strengthen lower back Increase the elasticity of the lungs tissuePosition 4 A Ashwa sanchalanasana (Equestrian pose) & HkkUkos Uke% (Aum harim bhanave namaha) Inhale deeply Procedure 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 Awareness: Physical- On the stretch from the thigh to the chest or on the eyebrow ceutre. Spiritual- On “Ajna chakra” Gi Benefits:- | > This pose massages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system. > Improves body metabolism » Diseases of the throat are also corrected.Peition + Chaturang Dandasan y & [kxk; Uke% (Aum hroum khagaya namaha) Exhale fully Procedure :- Take your right leg back and keep both feet together > keep your legs and hands straight with vision on the ground and the whole body is balanced on palms and toes Awareness:- Physical- On relaxing the hips or on the throat region. Spiritual- On “vishuddhi chakra” Benefits:- » — One gets relief from the pains — specially of arms, legs and the knees. > Body muscles become strong > Improves body metabolism p Ashtanga Namaskara (salute with eight part or points) Ci & iw".ks Uke% (Aum hrah pusne namaha) Hold your breath Procedure :- Bend your elbows so that the forehead touches the ground > touch your forehead, chest, both palms, both knees, both toes to the ground > stomach is lifted and the body is relaxed Awareness:- Physical- On the abdominal region. Spiritual- On “Manipura chakra” Benefits:- This pose strengthens the leg and arm muscles, develops the chest and exercises the region of the spine between the shoulder bladers.position 7 + Bhujangasana (cobra pose) Q & fj.kxHkkZ; Uke% (Aum hram hiranya garbhaya namaha) Inhale deeply Procedure :- 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 Pasion Parvatasana (Mountain pose) a & ejhpk;s Uke% (Aum hrim morichaye namaha) Exhale fully Procedure :- 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. Awareness: On relaxing the hips o on the throat region. Spiritual- On “vishuddhi chakra” > One gets relief from the pains ~ specially of arms, legs and the knees. » — Body muscles become strong. + Improves body metabolism Awareness:~ Physieal- On relaxation of the spine. Spiritual- On “swadhisthana chakra” Benefit + This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves. » —Ittones the reproductive organs, stimulates digestion and relieves constipation. It e also tones the liver and massages the kidneys and adrenal glands.Pasitinn . ’ + Ashwa sanchalanasana (Equestrian pose. Qj | vkfnR;k; Uke% (Aum hream adityaya namaha) Inhale o Repetition of Posture 4 except that this time the left leg is brought forward O Padahastasana (Hand to foot pose) & Lkkfo=s Uke% (Aum hraim savitre namaha) Exhale o Repetition of Posture 3+ Hasta utthanasana (Raised arms pose) N & vdk;ZZ Uke% (Aum hroum arkaya namaha) Inhale deeply © This stage is a repeat of position 2 Pranamasana (Prayer pose) & HkkLdjk; Uke% (Aum hrah bhaskaraya namaha ) Normal Breathing (BQ © This is the final position and is the same as positior fy+ Duration and repetition for Suryanamskar:: Ni » There is no reference for the time duration for steps of Suryanamasakar. > In practice each step of Suryanamsakar should be done for 3-4 second. > Total rounds of Suryanaskar depends upon one’s capacity (half of the strength). > Starting with 3 rounds is good. » It should be done in morning time in empty stomach. >On the completion of each round, lower the arms to the side, relax the body and concentrate on the breath until it returns to normal. After completing Surya namaskara, practice Shavasana for a few minutes. This will allow the heartbeat and respiration to return to normal and all the muscles to relax. QO Hi GENERAL BENEFITS:- ™ Physical Benefits: © | Promotes anti-oxidants © 2 Increases body flexibility o 3 Helps with better sleep o 4 Tones up the digestive system o 5 Strengthens nervous system © 6 Provides strength and fresh energy © 7 It’s a complete exercise Mental Benefits: © | Increases concentration © 2 Reduces Stress o 3 Improves memory e o 4 Enhances ‘mind-body’ coordinationCONTRA INDICATIONS :- o Fever o Acute inflammation 0 Boils o High blood pressure o Coronary artery diseases o Hernia o Intestinal tuberculosis o Pregnant women ( after 3° montn o1 pregnancy) o Women should avoid surya namaskara during menses. @ Ci CONCLUSION:- © By considering all the steps of Suryanskara it can be concluded that it is a complete Yogasana. If one does Suryanamaskara daily he need not to practice any other exercise or Yogasana. © Itis particularly beneficial for them who cant find much time for exercise, because it takes very little time to perform Suryanaskara. For 10 rounds it take around 20 minutes and it is sufficient for a normal person. This is most suitable for modern society. eWHAT IS SURYANAMASKAR ? Surya Namaskar is an ancient form of yoga. It is the art of solar vitalization This form of yoga is a complete meditative technique in itself as it includes Asanas, Pranayama, Mantras and Mudras. Surya Namaskar has got three aspects: form, vital energy and rhythm. It is the easiest way for a person to get used to Yoga, It should be done along chanting mantras in every posture. In simple words, Surya Namaskar is a combination of 12 different postures, followed in a particular sequence with a specific breathing pattern. It helps an individual to vitalize and unblock the whole system. It reduces fat from almost all parts of the body as it stretches each and every muscle and tones itENDING MANTRA The following mantra is pronounced at the end of a Surya Namaskara cycle: onferren Tarren] a gaia fea fetang: wan aerq athe dered a aT adityasya namaskaran ye kurvanti dine dine ayuh prajfia balam viryam tejastesan ca jayate For those who salute the sun every day, life expectancy, conscious, strength, courage and vital power shall grow. "Those who perform Surya Namaskars daily, do not face poverty in life [this actually relates to Richness of Health, not financial matters], one does not face early death or suffer from diseases. Drink the water kept before The Sun”.BEGINNING MANTRA The following mantra is pronounced at the beginning of a Surya Namaskara cycle: & we: dal aaa aos Awad! ART ater ara Ree HTT SHAN Roergagy TS om dhyeyah sada savitra mandala madhyavarti narayana sarasija sanasanni vistah keydravana makarakundalavana kiriti hari hiranmaya vapura dhrtaSamkha cakrahPOSE MANTRA, MEANING 1, Pranamasana (Om Hram Mitraya Namaha ‘Who is friendly to all 2, Hastauttanasana (Om Hrim Ravaye Namaha ‘The shining one, the radiant one 3. Hasta Padasana (Om Hrum Suryaye Namaha ‘Who is the dispetler of darkness and responsible for bringing activity 4. Ashwa Sanchalanasana (Om Hraim Bhanave Namaha One who illumines, the bright one 5. Chaturanga Dandasana (Om Hraum Khagaya Namaha ‘Who is all-pervading, one who moves through the sky 6. Ashtanga Namaskara (Om Hrah Pushane Namaha Giver of nourishment and fulfillment 7. Bhujangasana (Om Hram Hiranyagarbhaya Namaha ‘Who has golden color brilliance 8. Parvatasana (Om Hrim Marechaye Namaha ‘Who has golden color brilliance 9. Ashwa Sanchalanasana__| Om Hrum Adityaya Namaha ‘The son of Aditi - the cosmic divine Mother 10, Hasta Padasana (Om Hraim Savitre Namaha ‘The son of Aditi - the cosmic divine Mother 11. Hastauttanasana (Om Hraum Arkaya Namaha ‘Worthy of praise and glory 12, Tadasana (Om rah Bhaskaraya NamahaWhat is the conclusion of Surya Namaskar? It was concluded that suryanamaskar is effective in leading to R-dispositions like mental quiet, at ease/peace, rested and refreshed, strength and awareness and joy.