This document provides information about Surya Namaskar (Sun Salutation), a yoga sequence that stimulates the whole body. It consists of 12 positions accompanied by mantras or chants. The sequence is beneficial but should be practiced in the morning or evening on an empty stomach. Each of the 12 positions, including prayer pose, raised arms, standing forward bend, plank, and cobra pose are described. People with certain medical conditions like heart disease, back problems, or arthritis should check with a doctor before performing Surya Namaskar.

3. Physical
Activities/Yoga
HEIGIN DIET

4. COMPONENTS OF FITNESS
- Agility and Coordination
(NMC)
Muscular Endurance
- Circuit Training
Flexibility
- Stretching
Cardio-Vascular Fitness​
- Aerobic Exercise​
Muscular Strength

5. Physical Health
Plenty of Exercise
Proper Nutrition
Enough Sleep Every Day
Regular Periods of Relaxation

6. Intellectual/
Mental Health
•Learning New Things
• Keeps Enthusiastic
•Being Creative
•Active in All Areas: Movement (fitness
activities), Music, Art, Poetry, Living, etc.

7. SUN
SALUTATION

8. • Surya Namaskar holds a lot of significance in the
yoga world.
• It stimulates whole body and is a prayer of gratitude
toward the sun.
• perfect for those looking to perform an intensive
workout in a small amount of time.
• As per the traditional forms of the asana, each of
the 12 postures is accompanied by a mantra or a
chant.

9. Benifits of Surya namaskara

10. Best Time
&
Procedure to
Practice
Early in the morning.
In the morning rejuvenates your body and refreshes
your mind.
Ultraviolet rays are not very harsh
The evening as well.
But before starting your yoga routine ensure that your
stomach is empty.

11. 1.Pranamasana (Prayer Pose)
• Stand upright your feet are placed close to
each other. Next, take a deep breath, expand
your chest and relax your shoulder. During
inhalation, raise your arms from the side and
while exhaling join both your palms together
as if you are praying. The prayer posture or
first salutation is complete.

12. 2. Hasta Uttanasana (Raised Arms Pose)
• Take a deep breath, lift your arms and slightly bent
backward. Your biceps must stay close to your ears.

13. 3.Hasta Padasana
(Standing Forward Bend Pose)
• Bend forward from your waist. Try to touch
the floor with your hands. However, ensure
that your spine remains straight.
• While performing this pose, you should
exhale slowly and thoroughly.

14. 4. Ashwa Sanchalanasana
(Lunge Pose)
• Take a deep breath, stretch your
left leg backward. Raise your head
and look forward.

15. 5. Chaturanga
Dandasana (Plank Pose)
• Hold breath in and bring your
right leg back as well. Now both
your hands will be right under
your shoulders. Ensure that your
body is parallel to the ground.

16. 6. Ashtanga Namaskara (Eight
Limbed Pose)
• Exhale and Both your feet,
hands, knees, chin, and chest
will rest on the ground while
your hips will remain suspended
in the air.

17. 7. Bhujangasana (Cobra Pose)
• Rest your legs and midsection flat
on the ground. Position your
palms beside your chest. Inhale
and apply pressure on the hands
to raise your upper body. At this
point, your head and torso will
resemble a cobra with a raised
hood.

18. 8.AdhoMukha Svanasana
(Downward Facing Dog Pose)
• Keep your palms and feet where they
are. Exhale and gently lift your hips,
so that the body forms an inverted
‘V’. Straighten your elbows and
knees.

19. 9. Ashwa Sanchalanasana
(High Lunge Pose)
• bring your left foot forward.
Keep your right leg stretched
behind you and look forward.

20. 10. Hasta Padasana (Standing Forward Bend)
• Inhale and bring your right foot forward, such
that it is beside to your left foot. Keeping the
position of your hands intact, exhale and slowly
bend your torso to enter into the Hasta
Padasana pose.

21. 11. Hasta Uttanasana (Raised Arms Pose)
• Inhale and lift your upper body. Join the palms
and raise your arms above your head. Then
bend backward and biceps must stay close to
your ears.

22. 12. Pranamasana (Prayer Pose)
• This is the last step. Breathe out and stand
straight in a relaxed manner. Lower the arms and
hold your palms in front of your chest. This
marks the end of the first set of Surya Namaskar.

23. Surya Namaskar
Contraindications
Despite its many benefits, you must refrain from performing
the Surya Namaskar if you are suffering from the following
ailments:
• Heart patients should consult a doctor before starting this yoga
routine.
• If you are suffering from back problems, you must practice Sun
Salutation under your yoga teacher’s guidance.
• People having high blood pressure issues can avoid this
sequence.
• Arthritis leads to knee stiffness and thus hinders mobility.
Since Surya Namaskar involves knee movements, you must
perform it with caution if you are an arthritis patient.

24. Surya Namaskar
Contraindications
• People suffering due to hernia must refrain from practicing Sun
Salutation as well.
• If you have a severe wrist injury, you can give this yoga
sequence a miss.
• Pregnant women should not practice Sun Salutation as it puts
pressure on the back and abdominal regions, thereby harming
both the mother and the fetus.
• Women must also avoid performing Surya Namaskar while on
their Menstruation.