This document discusses Suryanamaskar (sun salutation), a series of 12 yoga poses. It provides the history, steps, benefits and contraindications of the practice. Each of the 12 poses has a specific mantra and focuses on different parts of the body. Regular practice of Suryanamaskar provides complete physical and mental benefits, such as flexibility, strength, digestion, stress relief and concentration. It is considered a full-body workout that can replace other exercises due to the many benefits from its short daily practice.

2. Presented By Guided by
Dr. Mukesh Kumar Dr.Manoj Agrawal
M.D Scholar 1st year Professor & HOD
Dr.Mahima Shrivastva
Lecturer
DEPARTMENT OF SWASTHVRITTA &YOGA
Rani Dulliaya Smriti Ayurved PG College & Hospital,
Bhopal (M.P.)

3. INTRODUCTION :-
 Suryanamaskar is a specific combination of some Asanas.
 There is no reference of Suryanamaskar in classical Yoga texts.
 Suryanamaskar is being practiced for more than 2000 year in
India.
 There are 2 different practices regarding Suryanamaskar, one
include 12 steps and another 14 steps.
 12 stepped Suryanamaskar is practiced widely.
 Each step of Suryanamaskar 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.
 Suryanamaskar is a considered as a complete Yogasana as
involes each and every body parts and even mind also.

4. HISTORY:-
 Suryavansi samuday were used to practice Suryanamskar
around 2000 BC.
 Ramayana & Yuddha kaand a canto 170
 1920 (Aundh raja )

5. Position 1
Pranamasan (Prayer pose)
 ák¡ fe«kk; Uke% (Aum hram mitraya namaha)
Normal Breathing
Chakra Anahata
Muscles Postural, from soles of
feet to crown of the head
Organs/glands Cerebellum, thymus
Spiritual Raising consciousness to higher levels
of awareness
Benefits:-
Good for the diseases of the throat. Voice is enhanced.
Both mind and body become healthy.

6. Position 2
Hasta utthanasana (Raised arms pose)
 á¡ jo;s Uke%(Aum harima raveya namaha)
Inhale deeply
Chakra Vishuddhi
Muscles Back, shoulders, arms, chest, abdomen
Organs/glands Kidneys, intestines, lungs,
Adrenal glands, thyroid /parathyroid,
Spiritual Invoking the grace and power of higher
forces
Benefits:-
This 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.

7. Position 3
Padahastasana (Hand to foot pose)
 lw;kZ; Uke% (Aum hream suryaya namaha)
Exhale while bending forward
Chakra Swadhisthana
Muscles Hamstrings, buttocks, back, neck, shoulders
Organs/glands GIT, kidneys, thyroid
Spiritual Surrender to the powerful forces of gravity
Benefits:-
It reduces excess weight in the abdominal region, improves
digestion and help to remove constipation
Better blood circulation
Strengthen lower back Increase the elasticity of the lungs
tissue

8. Position 4
Ashwa sanchalanasana
 HkkUkos Uke% (Aum harim bhanave namaha)
Inhale deeply
Chakra Ajna
Muscles Legs, buttocks, abdomen, thorax and neck
Organs Cerebellum
Spiritual Removes darkness from delusions

9. 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.

10. Position 5
Parvatasana (Mountain pose)
 [kxk; Uke% (Aum hroum khagaya namaha)
Exhale fully
Chakra Vishuddhi
Muscles Legs, buttocks, abdomen, thorax and neck
Organs Cerebellum, tones spinal nerves
Spiritual Salute to the one by whom time is measured
Benefits:-
 One gets relief from the pains –
specially of arms, legs and the knees.
 Body muscles become strong
 Improves body metabolism

11. Position 6
Ashtanga Namaskara (salute with eight part or points)
 iw".ks Uke% (Aum hrah pusne namaha)
Hold your breath
Chakra Manipura
Muscles Legs, buttocks, abdomen, thorax and neck,
shoulders, forearms
Organs Recharges solar plexus, stimulates
metabolism, Adrenal glands, Kidneys
Spiritual Salute to the giver of strength
Benefits:-
This pose strengthens the leg and arm muscles, develops the chest
and exercises the region of the spine between the shoulder bladders.

12. Position 7
Bhujangasana (cobra pose)
 fºj.kxHkkZ; Uke% (Aum hram hiranya garbhaya namaha)
Inhale deeply
Chakra Swadhisthana
Muscles Stretches abdomen muscles, anterior neck muscles strengthens
posterior back muscles
Organs kidney and liver, digestive system
Spiritual praying to the awakening of creativity
Benefits:-
 This pose keeps the spine supple, improving circulation in the back region and
toning the spinal nerves.
 It tones the reproductive organs, stimulates digestion and relieves constipation. It
also tones the liver and massages the kidneys and adrenal glands.

13. Position 8
Parvatasana (Mountain pose)
 ejhpk;s Uke% (Aum hrim morichaye
namaha)
Exhale fully
 Repetition of Posture 5

14. Position 9
Ashwa sanchalanasana (Equestrian pose)
 vkfnR;k; Uke% (Aum hream adityaya namaha)
Inhale
 Repetition of Posture 4 except that this time the left leg is
brought forward

15. Position 10
Padahastasana (Hand to foot pose)
 Lkkfo=s Uke% (Aum hraim savitre namaha)
Exhale
 Repetition of Posture 3

16. Position 11
Hasta utthanasana (Raised arms pose)
 vdk;ZZ Uke% (Aum hroum arkaya namaha)
Inhale deeply
 This stage is a repeat of position 2

17. Position 12
Pranamasana (Prayer pose)
 HkkLdjk; Uke% (Aum hrah bhaskaraya namaha)
Normal Breathing
 This is the final position and is the same as position 1

18. Duration and repetition for Suryanamskar:-
 There is no reference for the time duration for steps of
Suryanamaskar.
 In practice each step of Suryanamaskar should be done for 3-4
second.
Total rounds of Suryanamaskar 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 Suryanamaskar, practice Shavasana for
a few minutes. This will allow the heartbeat and respiration to
return to normal and all the muscles to relax.

19. GENERAL BENEFITS:-
Physical Benefits:
 1 Promotes anti-oxidants
 2 Increases body flexibility
 3 Helps with better sleep
 4 Tones up the digestive system
 5 Strengthens nervous system
 6 Provides strength and fresh energy
 7 It’s a complete exercise
Mental Benefits:
 1 Increases concentration
 2 Reduces Stress
 3 Improves memory
 4 Enhances ‘mind-body’ coordination

20. CONTRA INDICATIONS :-
 Fever
 Acute inflammation
 Boils
 High blood pressure
 Coronary artery diseases
 Hernia
 Intestinal tuberculosis
 Pregnant women ( after 3rd month of pregnancy)
 Women should avoid surya namaskara during
menses.

21. CONCLUSION:-
 By considering all the steps of Suryanamaskar it can be
concluded that it is a complete Yogasana. If one does
Suryanamaskar daily he need not to practice any other
exercise or Yogasana.
 It is particularly beneficial for them who cant find much time
for exercise, because it takes very little time to perform
Suryanamaskar. For 10 rounds it take around 20 minutes and
it is sufficient for a normal person. This is most suitable for
modern society.