Surya Namaskar 101

Tool Kit for

Sun Salutation Event Jan 2014, by HSSUS

“Health For Humanity”

What is Surya Namaskar ?• Literal meaning is Sun Salutation

• Set of simple body postures• Simple and safe* ; 8 minutes exercise• 10 Steps = 1 Set• Yoga for all body parts

• Complete workout for : body and Mind !

* Except 3 months’ or more pregnant women and hernia patients

Postures

01 inhale

2 exhale3 inhale

4 exhale

5 hold

6 inhale7 exhale

8 inhale9 exhale

10 inhale

Click on picture for detailClick anywhere else to continue

BenefitsPhysical Benefits:• 1 Increases blood oxidation• 2 Increases body flexibility• 3 Helps with better sleep• 4 Tones up the digestive system• 5 Strengthens nervous system

Mental Benefits:• 1 Increases concentration• 2 Reduces Stress• 3 Improves memory• 4 Enhances ‘mind-body’ coordination

Many more benefits !

Surya Namaskar Yagya• Organized for “Health for Humanity” in January 2012, by HSSUS

• Around 1 million salutations in 2011

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

• 10000+ individuals do it each January; Be one of them this time

Fun With SNY

Complete Picture1&

Paint Picture 2

Draw a Picture similar to Picture 3

Picture 3

Then carefully cut the yellow circle from Picture 3

This slide for class distribution. Print student name:____________________

Quiz Time !Q1. What does 'Surya' mean ?• a. Moon• b. Sun• c. Water• d. Salutation

Q2 How much time is needed for sun salutation exercise ?• a. Less than 10 minutes• b. 15 minutes• c. 20 mins• d. 25 mins

Q3 In which position is the breath held?• a. Position 4• b. Position 5• c. Position 6• d. Position 7

Q4. What is the benefit of sun salutation exercise ?• a. Better oxygenation of blood• b. Better sleep• c. Tones up muscles• d. Increase mental focus and concentration• e. All of the above

This slide for class distribution. Print student name:____________________

Sun Salutation Count !

• Do it daily and See The Difference !

• Provide Your SNY Count on Jan 29th !

Resources

• http://www.hssus.org/sny/ , by HSSUS

• Benefits of Sun Salutation -http://www.healthandyoga.com/html/news/surya.html

• “Surya Namaskar Philosophy” Video by N.V.Raghuram

• Yoga Arts and Science: ‘Sun Salutation, Surya Namaskar’

• “'Soorya Namaskar' - Key to Good Health & Long Life” : Bhau Joglekar

Following slides are for reference only

Posture 1

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

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

click on picture to go back

Posture 2

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

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

click on picture to go back

Posture 3

Benefits:•Improves body metabolism•Builds body defense against viruses, bacteria and other pathogens

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

click on picture to go back

Posture 4

Benefits:•Body muscles become strong•Enhances reflex actions•Improves body metabolism

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 whole body is balanced on palms and toes

click on picture to go back

Posture 5

Benefits:•Strengthens lower back

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 stomach is lifted and the body is relaxed

click on picture to go back

Posture 6

Benefits:•Extensor muscles of the vertebral column, spinal cord and neck

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

click on picture to go back

Posture 7

Benefits:•Complete stretching of muscles below and above the trunk

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

click on picture to go back

Posture 8

Benefits:• Improves body metabolism

• Builds body defense against viruses, bacteria and other pathogens

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

click on picture to go back

Posture 9

Benefits:• Better blood circulation

• Strengthen lower back• Increase the elasticity of the lungs tissue

Repetition of Posture 2

click on picture to go back

Posture 10 (Same as Position 0)

Benefits:

• Helps body symmetry• Improves focus

Inhale deeply stand straight look forward

click on picture to go back