Surya Namaskar is also known as Sun Salutation. All poses of sun salutation with Mantra chanting. The practice of Sun Salutation gives both mantle and physical energy.
3. WHY SUN SALUTATION?WHY SUN SALUTATION?
• Suryanamaskar (Sun salutation ) is combination of few asanas. Its roots can be found inSuryanamaskar (Sun salutation ) is combination of few asanas. Its roots can be found in
yoga philosophy of vedic traditions.yoga philosophy of vedic traditions.
• It is practiced in more than 40 different types all over India. There are set of wellIt is practiced in more than 40 different types all over India. There are set of well
balanced movements that will stretch all the muscles in the body. Thus keeping the bodybalanced movements that will stretch all the muscles in the body. Thus keeping the body
and mind healthy.and mind healthy.
• Many yogis, great personalities have performed 1000+ suryaMany yogis, great personalities have performed 1000+ surya
namaskars everyday.namaskars everyday.
• This exercise should be done regularly.This exercise should be done regularly.
• Let us practice surya namaskars everyday and derive the immense benefits that areLet us practice surya namaskars everyday and derive the immense benefits that are
offeredoffered
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4. PRANAMASANPRANAMASAN
Normal BreathingNormal Breathing
Procedure : Hands together in Namaskar positionProcedure : Hands together in Namaskar position
Forearms parallel to the ground Feet together. Body weight evenly distributed overForearms parallel to the ground Feet together. Body weight evenly distributed over
both feet. Calves, quads and hamstrings tightened. Abdominal muscles tightened.both feet. Calves, quads and hamstrings tightened. Abdominal muscles tightened.
Benefits : Good for the diseases of the throat. Voice is enhanced. Both mind and bodyBenefits : Good for the diseases of the throat. Voice is enhanced. Both mind and body
become healthy.become healthy.
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5. URDHVASANURDHVASAN
InhaleInhale
Procedure : Palms joined and pushed up andProcedure : Palms joined and pushed up and
back. Biceps touching ears. Maintain sight on wrists. Leg and Abdominal musclesback. Biceps touching ears. Maintain sight on wrists. Leg and Abdominal muscles
remain tight.remain tight.
Benefits : Both the shoulders and the food pipe (Esophagus) get exercise and diseasesBenefits : Both the shoulders and the food pipe (Esophagus) get exercise and diseases
related to them are corrected. Eyesight is also improved.related to them are corrected. Eyesight is also improved.
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6. UTTANASANUTTANASAN
Procedure : From previous asana keep arms straight Keep back straight and bendProcedure : From previous asana keep arms straight Keep back straight and bend
from hips. Maintain sight on wrists. Try to put palms flat on ground. Try to touchfrom hips. Maintain sight on wrists. Try to put palms flat on ground. Try to touch
forehead to knees. Do not bend the knees.forehead to knees. Do not bend the knees.
Benefits : Disorders of the belly and digestive system are corrected. The chest andBenefits : Disorders of the belly and digestive system are corrected. The chest and
hands become stronger and you become well balanced, beautiful and good looking.hands become stronger and you become well balanced, beautiful and good looking.
Diseases of the feet and fingers are also corrected.Diseases of the feet and fingers are also corrected.
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7. EKA PAD PRASARANASANEKA PAD PRASARANASAN
Procedure : From previous asana thrust one leg back. Keep other foot in line withProcedure : From previous asana thrust one leg back. Keep other foot in line with
hands. Try to arch and look backwards.hands. Try to arch and look backwards.
Benefits : The posture stretches the small intestine and the seminal vesicles. HenceBenefits : The posture stretches the small intestine and the seminal vesicles. Hence
this posture helps in correcting the constipation and diseases of the liver. Thinness ofthis posture helps in correcting the constipation and diseases of the liver. Thinness of
the semen is also corrected. Diseases of the throat are also corrected.the semen is also corrected. Diseases of the throat are also corrected.
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8. CHATURANG DANDASANCHATURANG DANDASAN
ExhaleExhale
Procedure : From previous asana lift knee off ground Thrust second leg backwards.Procedure : From previous asana lift knee off ground Thrust second leg backwards.
Keep feet together and knees together. Maintain straight & inclined line throughoutKeep feet together and knees together. Maintain straight & inclined line throughout
body. Keep sight on ground at right angle.body. Keep sight on ground at right angle.
Benefits : One gets relief from the pains - specially of arms, legs and the knees.Benefits : One gets relief from the pains - specially of arms, legs and the knees.
Bulging waist is trimmed and it is good for the abdominal disorders.Bulging waist is trimmed and it is good for the abdominal disorders.
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9. SASHTANG PRANIPATASANSASHTANG PRANIPATASAN
Hold BreathHold Breath
Procedure : Lower entire body to the ground slowly. Only forehead, chest, knees andProcedure : Lower entire body to the ground slowly. Only forehead, chest, knees and
toes touch ground. Keep hands and elbows close to the body. Keep feet togethertoes touch ground. Keep hands and elbows close to the body. Keep feet together
and knees together.and knees together.
Benefits : This posture makes the arms strong. If ladies perform this Asana beforeBenefits : This posture makes the arms strong. If ladies perform this Asana before
getting pregnant, the breast fed babies could be saved from the attacks of manygetting pregnant, the breast fed babies could be saved from the attacks of many
diseases.diseases.
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10. URDHVAMUKH SHWANASANURDHVAMUKH SHWANASAN
Procedure : From previous asana push body forwards and upwards. Keep feetProcedure : From previous asana push body forwards and upwards. Keep feet
together and knees together. Tighten forearms, biceps and triceps. Tightentogether and knees together. Tighten forearms, biceps and triceps. Tighten
abdominal muscles. Arch back and look backwards.abdominal muscles. Arch back and look backwards.
Benefits : Tones up the body and the back muscles and improves the eyesight.Benefits : Tones up the body and the back muscles and improves the eyesight.
Corrects all kinds of disorders related to the reproductive system, corrects theCorrects all kinds of disorders related to the reproductive system, corrects the
irregularities in females menstrual cycles. Blood circulation is also improved.irregularities in females menstrual cycles. Blood circulation is also improved.
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11. ADHOMUKH SHWANASANADHOMUKH SHWANASAN
ExhaleExhale
Procedure : Keep lower body straight. Keep upper body straight. Create theProcedure : Keep lower body straight. Keep upper body straight. Create the
“mountain” shape. Keep feet together and knees together. Try to keep feet flat on“mountain” shape. Keep feet together and knees together. Try to keep feet flat on
the ground. Tuck head in between arms. Push chin towards the chest.the ground. Tuck head in between arms. Push chin towards the chest.
Benefits : One gets relief from the pains - specially of arms, legs and the knees.Benefits : One gets relief from the pains - specially of arms, legs and the knees.
Bulging waist is trimmed and it is good for the abdominal disorders.Bulging waist is trimmed and it is good for the abdominal disorders.
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12. EKA PAD PRASARANASANEKA PAD PRASARANASAN
InhaleInhale
Procedure : From previous asana thrust one leg forward. Keep forward foot in line withProcedure : From previous asana thrust one leg forward. Keep forward foot in line with
hands. Try to arch and look backwards.hands. Try to arch and look backwards.
Benefits : The posture stretches the small intestine and the seminal vesicles. Hence thisBenefits : The posture stretches the small intestine and the seminal vesicles. Hence this
posture helps in correcting the constipation and diseases of the liver. Thinness of theposture helps in correcting the constipation and diseases of the liver. Thinness of the
semen is also corrected. Diseases of the throat are also correctedsemen is also corrected. Diseases of the throat are also corrected
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13. UTTANASANUTTANASAN
ExhaleExhale
Procedure : From previous asana keep palms flat fixed on ground. Bring right footProcedure : From previous asana keep palms flat fixed on ground. Bring right foot
forward in original position. Keep legs and arms straight. Try to touch forehead toforward in original position. Keep legs and arms straight. Try to touch forehead to
knees. Do not bend the knees.knees. Do not bend the knees.
Benefits : Disorders of the belly and digestive system are corrected. The chest andBenefits : Disorders of the belly and digestive system are corrected. The chest and
hands become stronger and you become well balanced, beautiful and good looking.hands become stronger and you become well balanced, beautiful and good looking.
Diseases of the feet and fingers are also corrected.Diseases of the feet and fingers are also corrected.
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14. PRANAMASANPRANAMASAN
Normal BreathingNormal Breathing
Procedure : Hands together in Namaskar positionProcedure : Hands together in Namaskar position
Forearms parallel to the ground Feet together. Body weight evenly distributed overForearms parallel to the ground Feet together. Body weight evenly distributed over
both feet. Calves, quads and hamstrings tightened. Abdominal muscles tightened.both feet. Calves, quads and hamstrings tightened. Abdominal muscles tightened.
Benefits : Good for the diseases of the throat. Voice is enhanced. Both mind and bodyBenefits : Good for the diseases of the throat. Voice is enhanced. Both mind and body
become healthy.become healthy.
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15. MANTRAS FOR CHANTINGMANTRAS FOR CHANTING
Suryaya
Namah
The One
who
induces
Activity
Mitraya
Namah
The Friend
of All
Ravaye
Namah
The
Shining
One
Bhanave
Namah
The One
who
Illuminates
Pushne
Namah
The
Giver of
Strength
Khagaya
Namah The
One who
moves
quickly in
the Sky
Marichaye
Namah
The Lord
of Dawn
Hiranyagarb
haya Namah
The bright
Centre of All
Energy
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