Surya Namaskar is a series of 12 yoga positions that are performed as a flow while focusing on the sun. It is considered one of the best yogic exercises as it provides benefits equivalent to different yoga poses and breathing techniques. When practiced at sunrise and sunset facing the sun with minimal clothing, it is most beneficial. Surya Namaskar stretches and strengthens the entire body, improves circulation, and has benefits such as reducing stress, preventing disease, and improving overall health and well-being. It is a full body workout that can be practiced by people of all ages and fitness levels.
Yoga is a physical,Mental, and spiritual practice or discipline that express a variety of practices and goals. Yoga is a technique to control the body, weight loss boost the mind as well.
embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature and a holistic approach to health and well-being. Yoga is not about exercise but to discover the sense of oneness with ourselves, the world and Nature.
Suryanaskar is a specific combination of some Asanas.
There is no reference of Suryanamskar in classical Yoga texts.
Suryanaskar is being practiced for more than 2000 year in India.
There are 2 different practices regarding Suryanaskar, one include 12 steps and another 14 steps.
12 stepped Suryanaskar is practiced widely.
Each step of Suryanaskar 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.
Suryanaskar is a considered as a complete Yogasana as involes each and every body parts and even mind also.
The power point presentation is a precise explanation of the eight limbs of yoga which forms the basic structure of what constitutes yoga. Each limb has its own importance in the life of the human being.
Surya Namaskara also known in English as Sun Salutation (lit. "salute to the sun") is a common sequence of asanas. Its origins lie in a worship of Surya, the Hindu solar deity. This sequence of movements and asanas can be practised on varying levels of awareness, ranging from that of physical exercise in various styles, to a complete sadhana which incorporates asana, pranayama, mantra and chakra meditation. It is often the beginning vinyasa within a longer yoga series. Sūrya Namaskāra may also refer to other styles of "Salutations to the Sun".
Yoga is a physical,Mental, and spiritual practice or discipline that express a variety of practices and goals. Yoga is a technique to control the body, weight loss boost the mind as well.
embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature and a holistic approach to health and well-being. Yoga is not about exercise but to discover the sense of oneness with ourselves, the world and Nature.
Suryanaskar is a specific combination of some Asanas.
There is no reference of Suryanamskar in classical Yoga texts.
Suryanaskar is being practiced for more than 2000 year in India.
There are 2 different practices regarding Suryanaskar, one include 12 steps and another 14 steps.
12 stepped Suryanaskar is practiced widely.
Each step of Suryanaskar 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.
Suryanaskar is a considered as a complete Yogasana as involes each and every body parts and even mind also.
The power point presentation is a precise explanation of the eight limbs of yoga which forms the basic structure of what constitutes yoga. Each limb has its own importance in the life of the human being.
Surya Namaskara also known in English as Sun Salutation (lit. "salute to the sun") is a common sequence of asanas. Its origins lie in a worship of Surya, the Hindu solar deity. This sequence of movements and asanas can be practised on varying levels of awareness, ranging from that of physical exercise in various styles, to a complete sadhana which incorporates asana, pranayama, mantra and chakra meditation. It is often the beginning vinyasa within a longer yoga series. Sūrya Namaskāra may also refer to other styles of "Salutations to the Sun".
An ancient way of praying to the Sun.
The heart of all yoga practice around the world. We hope the practice will help you to get a clear picture of the practice.
In the presentation there are few different names and different postures are practiced, those are also mentioned in this.
Relation with the Ancient text for the above also there.
Love and Peace to you
www.tiyayoga.org
The original book on Surya Namaskar by Dr Swami Gitananda Giri has been revised and edited by Yogacharya Dr. Ananda Balayogi Bhavanani and will be useful for those wanting to learn more about the origin, benefits as well as the different types of Surya Namaskar. A detailed analysis is given of the Surya Mantras, Aditya Hrudayam and illustrated versions of six different Surya Namaskars are given in detail. There is also a brief overview of the Chandra Namaskar that also found place in the previous edition.The Kshatrian Kriya ‘borrowed’ from the warrior traditions of India is included as it has many movements similar to the Surya Namaskar. The Surya Prana Mudra an excellent Pranayama and Mudra based practice is described as another form of contemplative sun worship while the Jnana Surya Kriya and excellent relaxation practices is described to induce a sense of deep relaxation through the universal solar energy form of the Divine.
To order this book and others from ICYER at Ananda Ashram, Pondicherry, India please visit www.icyer.in
Power Point on Surya Namaskar by Chandra BhramdatBhramdat
This slide share demonstrates the basics of yoga, the basic poses or “asanas” that are breath-synchronized movement while emphasizing the Sun Salutation, a series of 12 poses where movement is matched to the breath.
In modern times when the terms Yoga and Yoga therapy have become synonymous, this paper is but a small attempt to put into perspective what Yoga therapy can offer us as an integrative system of wholistic well being.
There are numerous health benefits of yoga, breathing techniques and meditation that instigated some hospitals and medical clinics to offer yoga therapy and yoga classes to patients. Learn the various health and therapeutic benefits of yoga including yoga for chronic pains, heart health, multiple sclerosis, respiratory and digestive health, circulation, sleep, ,disease management and PTSD.
How to do Sun Salutation with Steps
YOGA
Surya Namaskar - How to do Sun Salutation with Steps
Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses. Besides being a great Sun Salutation, also called Surya Namaskar(a) or Salute to the Sun[2] (Sanskrit: सूर्यनमस्कार, romanized: Sūryanamaskāra),[3] is a practice in yoga as exercise incorporating a flow sequence of some twelve gracefully linked asanas.[4][5] The asana sequence was first recorded as yoga in the early 20th century, though similar exercises were in use in India before that, for example among wrestlers. The basic sequence involves moving from a standing position into Downward and Upward Dog poses and then back to the standing position, but many variations are possible. The set of 12 asanas is dedicated to the Hindu solar deity, Surya. In some Indian traditions, the positions are each associated with a different mantra.
Sculpture of the 12 asanas of one form of the Sun Salutation[a] in Indira Gandhi Airport, Delhi[1] (figures sculpted by Nikhil Bhandari)
The precise origins of the Sun Salutation are uncertain, but the sequence was made popular in the early 20th century by Bhawanrao Shriniwasrao Pant Pratinidhi, the Rajah of Aundh, and adopted into yoga by Krishnamacharya in the Mysore Palace, where the Sun Salutation classes, not then considered to be yoga, were held next door to his yogasala. Pioneering yoga teachers taught by Krishnamacharya, including Pattabhi Jois and B. K. S. Iyengar, taught transitions between asanas derived from the Sun Salutation to their pupils worldwide.cardiovascular workout, Surya Namaskar is also known to have an immensely positive impact on the body and mind.
Practicing Surya Namaskar steps is best done early morning on an empty stomach. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses. You might find several versions on how to practice Sun Salutation. However, it is advisable to stick to one particular version and practice it regularly for the best results.
Besides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet.
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.
Prolonged and depending concentration leads to the state of meditative absorption of dhyana in which the object held in he mind fills the entire consciousness ‘space’. All arising ideas (pratyaya) gyrate round the object of concentration and are accompanied by an emotive disposition which can be described as ‘peaceful’ or calm, The is no loss of lucidity, rather the sense of wakefulness appears to be intensified.
The purpose of meditative absorption is to intercept the flux of ordinary mental activity (vrtti), which comprises the following five categories:
ramama – right knowledge derived from perception, inference or testimony
viparayaya – wrong knowledge
vikalpa – conceptual knowledge
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2. SURYA NAMASKAR
Suryanamaskar is one of the best yogic exercises, as it alone
gives us the benefits of different asanas and the pranayamas.
It is more beneficial when it is practised at sun rise and sun set,
facing the sun with minimum clothes.
It is like warm up of yoga.
It is recommended to be performed on an empty stomach.
Suryanamaskar (Sun salutation ) is combination of few asanas.
Its roots can be found in yoga philosophy of vedic traditions.
It 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 body and mind healthy.
3. 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 Centre of All Energy
Marichaye Namah The Lord of Dawn
Adityaya Namah The Son of Aditi
Savitre Namah The Benevolent Mother
Arkaya Namah The One who is fit to be Praised
Bhaskaraya Namah The One who leads to Enlightenment
Srisavitrusuryanarayanaya Namah The Surya (Sun)
5. 1. PRANAMASANA
NORMAL BREATH
Procedure :
Hands together in Namaskar position.
Forearms parallel to the ground Feet together.
Body weight evenly distributed over both feet.
Calves, quads and hamstrings tightened.
Abdominal muscles tightened.
Benefits :
Good for the diseases of the throat.
Voice is enhanced.
Both mind and body become healthy
6. 2. HASTA UTTANASANA
INHALE
Procedure :
Palms joined and pushed up and back.
Biceps touching ears.
Maintain sight on wrists.
Leg and Abdominal muscles remain tight.
Benefits :
Both the shoulders and the food pipe (Esophagus) get
exercise and diseases related to them are corrected.
Eyesight is also improved.
7. 3. PADA HASTASANA
EXHALE
Procedure :
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 touch forehead to knees. Do not bend the knees.
Benefits :
Disorders of the belly and digestive system are
corrected.
The chest and hands become stronger and you
become well
balanced, beautiful and good looking.
Diseases of the feet and fingers are also corrected.
8. 4. ASHWA SANCHALANASANA
INHALE
Procedure :
From previous asana thrust one leg back. Keep other foot
inline with hands.
Try to arch and look backwards.
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.
9. 5. CHATURANG DANDASAN / VARVATASANA
EXHALE
Procedure :
From previous asana lift knee off ground Thrust second
leg backwards. Keep feet together and knees together.
Maintain straight & inclined line throughout body.
Keep sight on ground at right angle.
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.
10. 6. ASHTANG NAMASKAR
HOLD BREATH
Procedure :
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 together and knees
together.
Benefits :
This posture makes the arms strong. I
f ladies perform this Asana before getting pregnant, the breast
fed babies could be saved from the attacks of many diseases.
11. 7.URDHVAMUKH SHWANASAN / BHUJANGASANA
INHALE
Procedure :
From previous asana push body forwards and upwards.
Keep feet together and knees together.
Tighten forearms, biceps and triceps. Tighten abdominal
muscles. Arch back and look backwards.
Benefits :
Tones up the body and the back muscles and improves
The eye sight.
Corrects all kinds of disorders related to the reproductive
system, corrects the irregularities in females menstrual
cycles.
Blood circulation is also improved.
12. 8.ADHOMUKH SHWANASAN / PARVATASANA
EXHALE
Procedure :
Keep lower body straight. Keep upper
body straight. Create the “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.
Benefits :
One gets relief from the pains –
of arms, legs and the knees. Bulging
waist is trimmed and
it is good for the abdominal disorders.
13. 9. EKA PADPRASARANASAN
INHALE
Procedure :
From previous asana thrust one leg forward. Keep forward
foot in line with hands. Try to arch and look backwards.
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.
14. 10. UTTANASAN
EXHALE
Procedure :
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 to knees.
Do not bend the knees.
Benefits :
Disorders of the belly and digestive system are
corrected. The chest and hands become stronger
and you become well balanced, beautiful and good
looking.
Diseases of the feet and fingers are also corrected.
15. 11. HASTA UTTANASANA
INHALE
Procedure :
Palms joined and pushed up and back.
Biceps touching ears.
Maintain sight on wrists.
Leg and Abdominal muscles remain tight.
Benefits :
Both the shoulders and the food pipe (Esophagus) get
exercise and diseases related to them are corrected.
Eyesight is also improved.
16. 12. PRANAMASAN
NORMAL BREATHING
Procedure :
Hands together in Namaskar position
Forearms parallel to the ground Feet together.
Body weight evenly distributed over both feet.
Calves, quads and hamstrings tightened.
Abdominal muscles tightened.
Benefits :
Good for the diseases of the throat.
Voice is enhanced.
Both mind and body become healthy.
17. BENIFITS
1. Strengthens the entire digestive system (including stomach, pancreas, intestines,
liver, etc.) and cures, and prevents constipation.
2. Enhances the nervous system (including the brain, spinal cord, worries and other
forms of mental problems.
3. Prevent blood pressure.
4. Develops the lungs, gives you wind and prevents tuberculosis.
5. Improves the quality and circulation of the blood. Active circulation of the blood is
the first law of health.
6. Stimulates glandular activity; gives a new vivacity to the glands. Owing to the
stretching and compressing movements of the throat and neck the thyroid gland is
stimulated and any tendency to goiter is obviated. Correct glandular functioning
governs health and attractiveness.
18. 7. Strengthens the neck, shoulders, arms, wrists, fingers, back, stomach, waist,
abdomen, intestines, thighs, knees, calves and ankles. Strengthening the back is known
to be a simple but efficient remedy for kidney troubles.
8. Improves and develops the chest, i. e. keeps it hard, firm and elastic; restores it to
normal loveliness.
9. Improves the uterus (womb) and ovaries removes menstrual disorders such all
dysmenorrhea and consequent pain and misery.
10. Child-bearing is less painful and more easy. All discomforts from menopause vanish.
11. Increase the quantity and improves the quality or milk in nursing mothers.
12. Proven to halt falling hair, and its tendency to grayness and prevents baldness by
increasing nutrition to the hair and scalp, and the bonding of the neck backward and
forward, insures good circulation to the bead.
13. Reduces redundant fat, especially the fat about the abdomen, hips, thighs, neck and
chin.
19. 14. Will remove kidney troubles. Strengthens the stomach, neck, back, and chest by the
mere rolling of the stomach towards the spine, as in some of the positions of Surya
Namaskar.
15. Reduces the abnormal prominence of the the Adam’s apple by the forward and
backward bending of the nook.
16. Improves knock-knees in walking.
17. Will increase the height of the body if the positions are correctly performed.
18. Will prevent and cure constipation.
19. Not merely gives you external form, shapeliness and muscle of the body, but
improves and normalizes the function of most of the vital internal organs.
20. Makes you immune from disease by tremendously increasing your disease-resisting
power. The practical test of health is that one should never have even ordinary cold or
cough, which is regarded even by some medical men as inevitable or as a matter of
course. A healthy person never feels that he has any organ or limb.