2. Opening prayer
Om, May god protect us both
May god nourish us both
May we work together with energy and vigor
May our study be enlightening, not giving rise to
hostility,
Om Peace-Peace-Peace
Om Sahanavavatu
Sahanau Bhunaktu
Saha viryam karavavahai
Tejasvinavadhitamastu, ma vidvishavahai
Om Shanthi Shanthi Shanthihi
3. Loosen Yourself
Subtle/Fine Loosening
Specific part
Slow movements
Awareness
Eyes closed
No age restrictions
Overall body
Faster movements
Mechanical
Eyes remain open
Trainer’s advice
necessary
4. SURYA NAMASKARA
Preparation for asanas and pranayama
Removes sleepiness and lethargy
Entire muscular structure gets toned and excess fat
is removed
Perspiration eliminates impurities and refreshes skin
Influx of oxidized blood to the brain revitalizes mind
Normalizes functions of the uterus and ovaries and
corrects menstrual irregularities
Remedy to asthma and bronchial ailments
5. Names and meanings of Sun
Aditya
Arka
Bhanu
Bhaskara
Hiranyagarbha
Mitra
Maricha
Pushna
Ravi
Surya
One who attracts
Fit to be praised
Giver of beauty
Lead to enlightenment
Power to develop
energy and vitality
Destroyer of diseases
Nourisher
Praised by all
Stimulator
6. 12 Asanas In Suryanamaskara
1. Ardha-chakrasana
2. Padahastasana
3. Ashwasanchalanasan
a
4. Dandasana
5. Shashankasana
6. Ashtanga namaskara
7. Urdhwamukhashwana
sana
8. Parvatasana
5,3,2,1 are repeated
Lung
Digestion
Leg muscles
Steady spine
Relaxation
Ajna
Flexible spine
Arms
8. Breathing Practices
Hands in and out breathing
Hands stretch breathing
Ankle stretch breathing
Shashankasana breathing
Dog breathing
Tiger breathing
9. PRANAYAMA
Surya anuloma- viloma helps depression patients,
obesity
Chandra anuloma-viloma helps anxiety patients,
under weight
Note- High BP and heart disease avoid it
Nadishuddhi Pranayama- No limitations
Bhramari Pranayama-
Sthiti- Vajrasana
Inhale deeply
Exhaling produce low pitched sound humming of a
bee
Note- Touch the tongue to upper hard palate for N-
10. MUDRA
Specific hand gesture (hasta mudras) used in
conjunction with pranayama
Channelize energy produced by asanas and
pranayama
Prepare the mind for meditation by encouraging
withdrawal of senses (pratyahara)
Cin mudra / Jnana mudra- stimulates air element,
better sleep patterns, reduces stress and tension
Cinmaya mudra- Digestion and assimilation of food
Nasika mudra- for alternate nostrils
Adi mudra- Enhances lung energy
11. Closing prayer
Om, May all become happy
May all be free from illness
May all see what is auspicious
May no one suffer
Om Sarvebhavantu Sukhinah
Sarve santu niramayah
Sarve bhadrani pashyantu
Ma kashcid-dukha-bhagbhavet
Om Shanthi Shanthi Shanthihi