Sun salutation, steps, benefits

1. Dr. Krupal Modi(MPT)
Assistant professor
SSPTC, Kadodara.

2. Why do sun salutation?
There are various reasons:
1) Great exercise for whole body- stretching,
flexibility as well as strengthening. Helps in
weight management.
2) It gives numerous benefits beyond the
physical level, relaxing the mind, leading to
meditation.
3) It also gives us an opportunity to express
gratitude to the God Suryadeva, without
which life on earth would be impossible !

3. • Suryanamaskar (Sun salutation ) is
combination of few asanas. Its roots can be
found in yoga philosophy of vedic traditions.
• There are set of well balanced movements
that will stretch all the muscles in the body.
Thus keeping the body and mind healthy.
• Many yogis, great personalities
have performed 1000+
suryanamaskaras everyday.

4. O Surya namaskar is a dynamic exercise.
There are 12 phases of kriyas. There are
12 mantras related to 12 kriyas.
O Surya namaskar consists of five
essential aspects. All of them should be
done to gain the maximum results.

5. O1) physical postures : there are
twelve physical postures, which
correspond to the signs of zodiac.
O2) breathing : each position is
associated with inhalation, exhalation or
retention of breathe.

6. 3) Mantras :
They are associated with each of 12 positions.
They are evocative sounds and through their
power of vibration have subtle, but powerful &
penetrarting effects on mind and body.
4) Awareness :
Every movement and breathing pattern should
be well aware to practitioner.
5) Relaxation :
Any relaxation technique can be adopted, but
the best method is shavasana. Rest the body
and allow the Heart beat and respiration to
return to normal. It is also must to feel mental
peace and awareness.

8. 13 Mantras
 Mitraya Namah : The Friend of All
 Ravaye Namah : The Shining One
 Suryaya Namah : The One who induces Activity
 Bhanave Namah : The One who Illuminates
 Khagaya Namah : The One who moves quickly in the Sky
 Pushne Namah : The Giver of Strength
 Hiranyagarbhaya Namah : The bright/golden Centre of All
Energy
 Marichaye Namah : The Lord of Dawn
 Adityaya Namah : The Son of Aditi
 Savitre Namah : The Beneficent
 Arkaya Namah : The One who is fit to be Praised
 Bhaskaraya Namah : The One who leads to Enlightenment
 Srisavitrusuryanarayanaya Namah : The Surya (Sun)

9. 12
positions

11. 01
The prayer pose
Helps maintain the balance of
the body
Pranamasana

12. Procedure : Hands together in
Namaskar position
O Forearms parallel to the ground
Feet together.
O Body weight evenly distributed over
both feet.
O Calves, quads and hamstrings
tightened. Abdominal muscles
tightened.
O Breathing : normal
O Mantra : om mitraya namah !
Benefits : Good for the diseases of the
throat. Voice is enhanced. Both mind
and body become healthy.

13. Strengthens chest muscles which
in turn help in breathing
Hasta Uttanasana
02 The raised arm pose

14. Procedure : Palms joined and
pushed up and back.
Biceps touching ears.
Maintain sight on wrists.
Leg and Abdominal muscles remain
tight.
Breathing : inhale while raising
arms
Mantra : om ravaye namah !
Benefits : Both the shoulders and the
Esophagus get exercise and diseases
related to them are corrected.
Eyesight is also improved.

15. Makes the waist and spine flexible.
Strengthens muscles and
beneficial for the functioning of the
liver.
03
Hastapadasana
The forward bending p

16. Procedure : From previous asana
keep arms straight Keep back
straight and bend from hips.
O Maintain sight on wrists. Try to put
palms flat on ground. Try to touch
forehead to knees. Do not bend the
knees.
O Don’t apply any force to attain final
position/give jerky movements.
O Breathing : exhale while bending
forward.
O Mantra : om suryaya namah !

17. O Benefits :
O Disorders of the belly and digestive
system are corrected.
O The chest and hands become stronger.
O Diseases of the feet and fingers can also
be cured.

18. Strengthens the leg muscles and
makes the spine and
neck muscles flexible
04
Ashwa Sanchalanasana
The equestrian pose

19. Procedure : From previous asana thrust one leg back
as far as possible.
O Keep other foot in line with hands.
O Try to arch the spine and look backwards without
straining
O Breathing : inhale deeply as you move body
forward.
O Mantra : om bhanave namah !
O Benefits :
The posture stretches the small intestine and
the seminal vesicles. Hence this posture helps in
correcting the constipation and diseases of
the liver. Diseases of the throat are also
corrected.

20. Strengthens the arm and maintain
body posture
05
DANDASANA
The Stick pose

21. Procedure : From previous asana lift knee off
ground Thrust second leg backwards.
O Keep feet together and knees together.
O Raise buttock as high as possible and lower
the head between your two hand, so that you
make a triangle.
O Keep sight on ground at right angle.
Breathing : exhale while performing the
movement.
Mantra : om khagaya namah !

22. O Benefits :
O One gets relief from the pains - specially
of arms, legs and the knees.
O Core muscle strengthen and it is good for
the abdominal disorders.

23. Makes the spine flexible and
strengthens the muscles
06
Ashtanga Namaskara
Worship with eight points

24. Procedure :
O This position is so called because in the
final pose 8 points of the body are in
contact with the ground- 2 palms, 2 knees,
2 heels, chest and chin/head.
O Lower entire body to the ground slowly.
O Only forehead, chest, knees and toes
touch ground. Keep hands and elbows
close to the body. Keep feet together and
knees together. Abdomen and hips slightly
off the ground.

25. O Breathing: exhale, hold the breathe
outside. Don’t inhale.
O Mantra : om pushne namah !
O Benefits : This posture makes the arms
strong.

26. Bhujangasana
Makes the spine and waist
flexible and strengthens the
muscles.
07
The cobra pose

27. Procedure :
O From previous asana lower the hips to
ground and push body forwards and
upwards.
O Keep feet together and knees together.
O Tighten forearms, biceps and triceps.
O Tighten abdominal muscles. Arch
backward till the navel level.

28. O Breathing : inhale while performing the
movement
O Mantra : om hiranyagarbhaya namah !
O Benefits : Tones up the body and the
back muscles and improves the eyesight.
O Corrects all kinds of disorders related to
the reproductive system, corrects the
irregularities in females menstrual cycles.
O Blood circulation is also improved.

29. 08
PARVATASNA
The mountain pose

30. Procedure : Keep lower body straight.
Keep upper body straight.
Create the “mountain” shape.
Keep feet together and knees together. And
lift your buttocks upwards.
Try to keep feet flat on the ground. Tuck
head in between arms. Push chin towards
the chest.

31. Breathing : exhale, while performing the
movement.
Mantra : om marichaye namah !
Benefits : One gets relief from the pains -
specially of arms, legs and the knees.
Gives core strengthening and it is good for
the abdominal disorders.

32. Strengthens the leg muscles and
makes the spine and ,gives
muscles flexibility
Ashwa Sanchalanasana
09

33. Procedure : From previous asana thrust
one leg forward.
O Keep forward foot in line with hands.
position of hands and feet must not be
changed.
O Try to arch and look backwards.

34. O Breathing : inhalation.
O Mantra : om adityaya namah !
O Benefits : 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 the semen is also corrected.
Diseases of the throat are also corrected

35. Makes the waist and spine flexible.
Strengthens muscles and is
beneficial for the functioning of the
liver.
10
Hastapadasana

36. O Procedure : From previous asana
keep palms flat fixed on ground.
O Bring right foot forward in original
position.
O Keep legs and arms straight.
O Try to touch forehead to knees.
Do not bend the knees.
Breathing : exhalation
Mantra : om savitre namah !
Benefits : Disorders of the belly
and digestive system are
corrected. The chest and hands
become stronger.

37. Strengthens chest muscles which
in turn help in breathing
1
1
Hasta Uttanasana

38. O PROCEDURE : straighten the whole body
from pervious pose.
O Raise the arm over the head.
O Extend back, neck, head and arms
backwards.
O BREATHING : inhalation
O MANTRA : om arkaya namah !

39. Helps maintain the balance
of the body
12
Pranamasana

40. O PROCEDURE : this is the final pose same
as pose one.
O Bring the palms together and hold them
in front of chest.
O Relax the whole body
O BREATHING :exhale, breathe normally.
O MANTRA : om bhaskaraye namah !

41. ONUMBER OF ROUNDS :
O It depends on individual health and
availability of time.
O Beginners should start with two rounds,
adding one more round every second day.
O A person of good health should aim 12
rounds a day.

42. OCONTRAINDICATION:
O No absolute contraindication.
O However, female should not do it after
fourth month of pregnancy, it could be
continued after childbirth.
O People with sciatica, slipped disc, high BP,
coronary heart disease should not do
suryanamaskar.

43. Surya Namaskara is always
performed facing in the
direction of the rising (east)
or setting (west) sun in
open and clean place.

44. Practise surya namaskar on
one leg changing the leg
alternately.