The document provides a comprehensive overview of Surya Namaskar, detailing its origins in ancient Indian texts and its significance as a daily practice. It outlines the physical and mental benefits of performing Surya Namaskar, including improvements in health, flexibility, and mental clarity, particularly for children and women. Additionally, it highlights historical figures and research endorsing the practice, emphasizing its role in fostering well-being and spiritual connection.

1. SURYA NAMASKAR
A Complete sadhana with asana, Mantra,
pranayam and chakra meditation

2. Traces of Origin in Scriptures
In ancient Indian texts like the Rigveda, in the Chapter
“Trucha – Kalpa – Namaskarah – Rugvediya Nityavidhi”,
as also in the Puranas. Nityavidhi means tasks to be
performed daily.
In Ramayana also Rishi Vashisthji described about
suryanamaskar, yam, niyam, asan, pranayam, pratiyahar,
dharana, dhyan, samadhi to Ram & Lakshman
In March 2003 in Nasa America’s newspaper the news
was published regarding the age of Setubandh
Rameshwar and It was 11 million years old

3. Mythology story
• When Hanuman grew, his mother decided that he needed
an education.
• His mother approached Surya asking if he would tutor her
child. The sun refused, remembering the past
transgression, but also saying that it was impossible for
him to teach the boy as he was constantly on the move.
• Hanuman insisted that he would be able to keep up with
Surya and so the sun agreed faithfully shared all his
wisdom with Hanuman.
• In gratitude, Hanuman offered to pay Surya his ‘guru
dakshina’ which is the customary offering to the teacher.
However, Surya refused. So Hanuman decided to honour
his guru through the practice of Surya Namaskar –

4. Guru Dakshina by Hanumanji

5. Why to do Surya Namaskar?
The physical body is a fantastic stepping-stone for higher
possibilities, but for most people it functions like a road
block.
The compulsions of the body do not allow them to go
forward. Being in sync with the solar cycle is an important
part of balance and receptivity, a means of taking the
body to the point where it is no longer a hurdle.
It is believed that whoever worships Lord Surya is bound
to have a dynamic personality, as he rejuvenates life and
makes one feel young, agile, brilliant, health, leadership
qualities and unlimited energy.
When consistent routine of this method is done it
improves the sun based plexus (Solar plexus –Manipur

6. How to Start Surya Namaskar
Before sunrise
Say Prayer & Mantra
When done dhyan of Surya between the eyebrows it
provides immense intellect
When done dhyan of surya in naval region it provides
health
“Surya ko Ardhya de” means give water to Sun God in
early morning when it start rising
Start with Surya Namaskar 12 postures

7. Surya Namaskar Postures with Breathing
Technique
1. Prarthanasan - Normal
2. Ardhachandrasan- Purak
3. Padhastasan-Rechak
4. Namasyasan-Purak
5. Shvanasan-Rechak
6. Piplikasan-Purak
7. Vitnasan-Purak
8. Utjasan-Rechak
9. Namasyasan-Purak
10.Padhastasan-Rechak
11.Ardhachandrasan-Purak
12.Prarthanasan-Rechak

8. Postures effect on Body Parts
• Pose 1 (and 12): Promotes balance, stimulates the respiratory system, exercises shoulder,
back and neck muscles
•
• Pose 2 (and 11): Promotes balance, promotes digestion, exercises arms and shoulder
muscles, tones the spine, promotes flexibility in back and hips
•
• Pose 3 (and 10): Promotes blood circulation, tones abdominal tracts, stretches back and leg
muscles, stimulates spinal nerves, stimulates lymphatic system
•
• Pose 4 (and 9): Exercises spine, strengthens hand and wrist muscles
•
• Pose 5 (and 8): Stimulates blood circulation, strengthens the heart, strengthens wrist and
arm muscles, relieves neck and shoulder tension
•
• Pose 6: Strengthens leg and arm muscles, increases flexibility in neck and shoulders,
stretches arms, shoulder, neck and back muscles, exercises back muscles, releases tension
in neck and shoulder
•
• Pose 7: Stimulates circulation to abdominal organs, tones digestive tract, stretches upper
and lower body, promotes flexibility in the back, stimulates nerves in spine
•
• Poses 8 through 12 are essentially repetitions of poses 5 through 1, respectively. The health
benefits of each are similar to their corresponding poses.

9. Why should children & studying
youngster’s do Surya Namaskar?
• It helps continuance control and decreases the sentiment
tension and anxiety, particularly amid exams. General
routine of Surya Namaskar gives quality and
imperativeness to the body.
• an improved attention and cognitive function determines
the scholastic performance in school children
• can improve executive functions in school children
• improvement in pulmonary function, hand grip strength
and endurance, and resting cardiovascular parameters.
• The Systolic blood pressure, Peak Expiratory Flow Rate
and Forced Vital Capacity increased significantly and
Respiratory Rate, Heart Rate and Diastolic Blood
Pressure decreased significantly after the practice of

10. Why Should Women do Surya
Namaskar?
• It is said that Surya Namaskar can do what months of
slimming down can't. it offers a simple and cheap
approach to be fit as a fiddle by extending the stomach
muscles actually.
• It loses additional fat on stomach by fortifying drowsy
organs like the thyroid organ (which bigly affects our
weight) to increment hormonal emissions.
• Consistently honing Surya Namaskar can direct sporadic
menstrual cycles
• ladies can guarantee a simple labor.
• It helps in bringing back the shine all over, forestalling
onset of wrinkles and making it imperishable and brilliant

11. Surya Namaskar Benefits
It facilitate LYMPH DRAINAGE in an amazing manner
It resonates the Pineal gland and DNA-- to speed up your
chakras, and enlarge your aura. When the pineal gland does
not receive sunlight, it secretes Melatonin, which induces
sleep, increases blood sugar, craze for food, leading to obesity,
fears and anxiety.
You raise your consciousness
Develop inner peace
Rekindle your drooping spirit
Detoxification of body and mind
Your face glows --balance of mind, body and spirit.
Mental clarity and concentration
Raise your immunity
Reduces biological age.
Centring yourself and stoking your inner flame
Gratitude and communion with self

12. Surya Namaskar Benefits
Awakening at cellular level, improves metabolism, burns fat
Expansion of perception
Physical exercise , stretching, flexing of spine. Removes stiffness of
joints and ligaments.
De -stress.
Good sleep at night.
Miraculous delivery from disease -physical and mental.
Your skin is cleansed by sunlight and you have less BO. Clears
eyesight too.
Improves body posture
 Drives away phobias.
Dynamic meditation
Building physical strength
Expanding the awareness of energy and intensifying energy
we learn to expand our awareness of the body and the energies
whirling in it.

13. Some Interesting Facts
Oxygen consumption averaged 26 ml/kg/ min during each
round, resulting in an energy expenditure of 230 kcals during a
30 min session for a 60 kg individual
Build Up your Sixth Sence with Sun Salutaions With a
customary routine of Surya Namaskar and reflection, the sun
powered plexus increments from the extent of an almond to the
measure of a palm. This extension of sunlight based plexus,
otherwise called the second mind, builds up our natural
capacity and makes us all the more clear and centered, and
expands one's inventiveness and instinctive capacities .The
compression of the sunlight based plexus, then again, prompts
sadness and other negative inclinations
Ramadasa Swami travelled all over Maharashtra, built
Hanuman temples and motivated young people to practise
salutations to the Sun as a daily form of exercise

14. Some Interesting Facts
Swami Vivekanand also regularly performed the Surya
Namaskar.
Dr Dean Ornish, in his book ‘Reversing the heart attack’,
has underlined the importance and usefulness of the
Surya Namaskar (Sun Salutation) for the human heart.
Swami Sivanand has written a book, ‘Companion to
Yoga’, in which he has stressed the utility of the Surya
Namaskar for the human body
The Defense Department of India has taken up a
Research Programme on the Surya Namaskar and the
first report with positive results was published in April
2004
The Singapore Sports Council, where candidates come

15. Thank You
By Rimpy Mulchandani