Surya Namaskar is a series of 12 yoga poses done as a flow that is said to have originated in ancient India. The poses include prayer pose, raised arms pose, hands to feet posture, equestrian pose, mountain pose, salute with eight points, cobra pose, mountain pose again, equestrian pose again, hands to feet posture again, raised arms pose again and prayer pose again. Each pose has benefits like stretching, strengthening, toning muscles and organs. The flow is accompanied by mantras and helps energize the body and mind through the symbolic connection to the sun.

1. SURYA NAMASKAR
SUBMITTED BY : UDAY BHARDWAJ
CLASS: 11TH COMMERCE
ROLL NO: 17
JAWAHAR NAVODAYA VIDYALAYA NAHAN

2. INTRODUCTIONTO SURYA
NAMASKAR
• The name Surya Namaskar comes from Sanskrit. Surya is the Hindu God of the sun and namaskar is the Sanskrit
word for solutions. Surya Namaskar was passed down from the vedic ages enlightened sages. The sun is a sign of
spiritual consciousness that was generated on a daily basis in ancient times. Pingala or Surya nadi, the praic
conduit that conveys the vital, life giving force, represents the sun in yoga. The dynamic set of asanas was added
to the original asanas group at a later time, yes it is not a traditional element of Hatha yogik practices. It is,
however, an efficient method of loosening up, stretching, messaging and toning all of the bodies joints, muscles,
and internal organs.Because of its variety and applicability, it is one of the most effective ways to promote a
healthy, vigorous, and energetic lifestyles while also preparing for spiritual awakening and ensuing expansion of
awareness. Surya Namaskar is a Sadhana, or spiritual practice, in and of itself. It covers practices such as asana,
Pranayama, Mantra, and dhyana. It’s a great group of asanas to start your morning practices with Surya
Namaskar has a direct energizing effect on the body solar energy, which passes through pingla nadi. Surya
Namaskar is used to modulate pingla nadi, whether it is underactive or overactive. Pingla Nadi regulations
results in a balanced energy system on both the mental and physical levels.

3. STEPS OF SURYANAMASKAR
• 1. pranamasana (prayer pose)
Pranamasana or the Prayer Pose is the starting pose for Surya Namaskara or the sun salutation pose. It marks the beginning and
end of a yoga practice.
Techniques
1. Close your eyes gently. Maintenance rate question with your feet together.
2. In namaskar mudra, slowly bend your elbows and place your palm together in front of your chest (Anna hatha chakra).
3. Breath regularly and relax your entire body.
Mantra
‘Om mitraya nama’.
Benifits
Pranamasana is a simple standing yoga posture that generally is the first and last Asana of any yoga session. It is a very easy and
effortless posture that comes with great health benefits including nervous system strengthening, digestion improvement, body
posture maintenance, and mental calmness.

5. 2. HASTAUTTHASANA(Raisedarms pose)
Hasta uttanasana is a standing yoga posture of surya namaskara. The name comesfrom the Sanskrit words“hasta”,
meaning hand “ut” meaning intense, “tan” meaning stretch and “asana” which means yoga or posture. In English, this yoga
asana is called as raised arm pose.
Techunique:-
1. Keep your hands shoulder with apart as your raised and stretch both arm above your head.
2. Bend your head arms, and upper trunk backward gently.
3. Exhale as your age your arms and stretch backward.
Mantra:-
‘OM RAVAYE NAMAH’.
Benifits:-
• Benefits
• Stretches the muscles of the abdomen.
• Stretches andstrengthensthe shoulders.
• Opensthe chest.
• Helpsincreaserangeof motionin shoulderjointandspine.
• Strengthensthe legs.
• It helpsto stretch the spineandbuildstrengthin the spinalextensors.
• Tones the arms.

7. • 3.Pada Hastasana (The hands to feet posture)
Hasta means hands and pada means feet. As a result, padahastasana is defined as bringing the palms down to the feet.
Uttanasana is another name for this pose.
Technique:-
1. Take a deep breath and lean forward until your trunk is parallel to the ground.
2. On either side of the feet, bend forward from the hips until the fingers or pams of the hand touch the floor.
3. The palm of the hand is resting on the ground. Maintain this last position to the best of your ability.
Mantra:-
‘OM SURYAYA NAMAH’
Benifits:-
Massages the digestive organs.
Alleviates flatulence, constipation, and indigestion.
Spinal nerves are stimulated and toned.
Increases vitality.
Improves the metabolism.
Improves concentration.
Helps with nasal and throat diseases.

9. 4.Ashwa sanchalanasana (Equestrian pose)
Ashwa Sanchalasana is a low lunge Pose that prepares your body for deep backbends. Due to its vast range of movements to
assist the body, it is often considered as the balancing pose. Physically, ashwa sanchalasana is considered an excellent pose for
the spine stretching, hip opening, and psoas flexibility.
Technique:-
1. Please your hands beside your feet on the floor.
2. Extend the right leg as far as it will go and grab the floor with the toes. At the same movement, bend the left knee while
keeping the left foot in the same position on the flour.
3. Take a deep breath and stretch your right leg back.
4. Maintain a straight line with your arms. The weight of the body should be supported in the final position by the hands, left
foot, right knee, and right toes.
5. Mantra:-
‘OM BHANAVE NAMAH’
Benifits:-
1. Stretches the hips on the back leg.
2. Opens the hip flexors and strengthens the hip extensors of the back leg.
3. Stretches the psoas muscles on the side with the leg extended.
4. Strengthens the quadriceps, gluteus maximus and hamstrings.
5. Stretches the calf muscles on the front leg.

11. 5.Parvatasana (Mountain pose)
Parvatasana is a yoga pose. It is a Sanskrit name in which ‘Parvata’ means mountain and asana means ‘posture’; therefore, it is
known as mountain pose. Parvatasana is an essential part of Surya Namaskar yoga, ideally done facing the rising Sun.
Technique:-
1. Keep your hands and write food study, and place your left foot next to your right foot.
2. Raise the buttocks and descend the head between the arms at the same time for bigger triangle with the back and the legs.
3. In the final posture, the legs and arms are straighted, and The hills are lower to the floor.
4. Bring the head and shoulders toward the knees. Do not strain.
Mantra:-
‘OM KHAGAYA NAMAH’
Benifits:-
Parvatasana benefits from removing spinal defects and helps to achieve proper spine posture by strengthening the spinal
column. In addition, it helps in stretching and toning the legs and arms muscles. Mountain yoga position is also called fat-burning
exercise.
Contradictions:-
1. This practice should be avoided if you have a back injury or high blood pressure.
2. It should also be avoided if you have knee problem.

13. 6. Ashtanga Namaskar(salute with eight parts or points)
Ashtanga Namaskara is a prone posture with eight parts of the body in contact with the ground: both feet, both knees, both
hands, the chest, and either the chin or the forehead.
Techniques:-
1. Maintain a firm group on the hands and feet.
2. Bend your knees, chest, and Chin to the floor and your feet will come up to your toes. Only the toes,knees, chest, hands and
chin touch the floor in the final position.
3. Knees,chest, and Chin should all contact the floor at the same time. If this isn’t possible, lower your knees first, Then your
chest,and lastly your chin.
4. The buttocks, hips and abdomen should be raised.
Mantra:-
‘OM PUSHNE NAMAH’
Benifits:-
1. It is a great posture and exercise for arm balancing.
2. Increases strength of arms and shoulders, strengthens biceps and triceps.
3. Increases strength of abdomen, knees and chest.
4. Improves stability, flexibility and mobility of the back and spine
5. Relieves backache.

15. 7.Bhujangasana(the cobra posture)
Bhujangasana or Cobra Pose is a reclining back-bending asana in hatha yogaand modern yogaas exercise. It is commonly performed in a cycle of asanas in
Surya Namaskar,Salute to the Sun, as an alternative to Urdhva Mukha Svanasana, Upward Dog Pose. The Yin Yoga form is Sphinx Pose.
Techniques:-
1. light on your stomach with your head resting on your hands and your body relaxed.
2. Bring your legs together and stretch your arms.
3. Place your palms beside your chest and elevate your elbows to their normal position.
4. Left the chin and chest up to the navel region as you slowly inhale .
5. Lean back in your chair and aim your look upward to the eyebrow centre.
6. Stay as long as you want .
7. Maintainleg strength so that the lumber spine is not loaded or strained.
Mantra:-
‘OM HIRANYA GARBHAYA NAMAH’
Benifits:-
It may help to stretch muscles in the chest, shoulders and abdominal area.
It may help to soothe sciatica.
It may help to enhance flexibility.
It may rejuvenate the heart.
It may elevate the mood.
It may decrease the stiffness of the lower back.
It may strengthen the shoulders and arms.

17. 8.Parvatasana(mountain pose)
Parvatasana is a yoga pose. It is a Sanskrit name in which ‘Parvata’ meansmountain and asana means‘posture’; therefore, it is known as mountain pose. Parvatasana is an essential part of Surya Namaskar yoga, ideally done facing the
rising Sun.
Technique:-
1. Keep your hands and write food study, and place your left foot next to your right foot.
2. Raisethe buttocks and descend the head between the arms at the same time for bigger trianglewith the back and the legs.
3. In the final posture, the legs and arms are straighted, and The hills are lower to the floor.
4. Bring the head and shoulders toward the knees. Do not strain.
Mantra:-
‘OM KHAGAYANAMAH’
Benifits:-
Parvatasana benefits from removing spinal defects and helps to achieve proper spine posture by strengthening the spinal column. In addition, it helps in stretching and toning the legs and arms muscles. Mountain yoga position is also
called fat-burning exercise.
Contradictions:-
1. This practice should be avoided if you have a back injury or high blood pressure.
2. It should also be avoided if you have knee problem.

19. 9.Ashwa sanchalanasana (Equestrian pose)
Ashwa Sanchalasana is a low lunge Pose that prepares your body for deep backbends. Due to its vast range of movements to
assist the body, it is often considered as the balancing pose. Physically, ashwa sanchalasana is considered an excellent pose for the
spine stretching, hip opening, and psoas flexibility.
Technique:
1. Please your hands beside your feet on the floor.
2. Extend the right leg as far as it will go and grab the floor with the toes. At the same movement, bend the left knee while
keeping the left foot in the same position on the flour.
3. Take a deep breath and stretch your right leg back
4. Maintain a straight line with your arms. The weight of the body should be supported in the final position by the hands, left foot,
right knee, and right toes.
Mantra:
‘OM BHANAVE NAMAH
Benifits:-
1. Stretches the hips on the back leg.
2. Opens the hip flexors and strengthens the hip extensors of the back leg.
3. Stretches the psoas muscles on the side with the leg extended.
4. Strengthe

21. 10.Pada Hastasana (The hands to feet posture)
Hasta means hands and pada means feet. As a result, padahastasana is defined as bringing the palms down to the feet.
Uttanasana is another name for this pose.
Technique:
1. Take a deep breath and lean forward until your trunk is parallel to the ground.
2. On either side of the feet, bend forward from the hips until the fingers or parts of the hand touch the floor.
3. The palm of the hand is resting on the ground. Maintain this last position to the best of your ability.
Mantra:
‘OM SURYAYA NAMAH
Benifits:
Massages the digestive organs.
Alleviates flatulence, constipation, and indigestion.
Spinal nerves are stimulated and toned.
Increases vitality.
Improves the metabolism.
Improves concentration.
Helps with nasal and throat diseases

23. 11.Hasta uttanasana (raised arms pose)
Hasta uttanasana is a standing yoga posture of surya namaskara. The name comes from the Sanskrit words “hasta”, meaning
hand “ut” meaning intense, “tan” meaning stretch and “asana” which means yoga or posture. In English, this yoga asana is called
as raised arm pose.
Techunique
1. Keep your hands shoulder with apart as your raised and stretch both arm above your head.
2. Bend your head arms, and upper trunk backward gently.
3. Exhale as your age your arms and stretch backward.
Mantra:
OM RAVAYE NAMAH’.
Benefits
1. Stretches the muscles of the abdomen.
2. Stretches and strengthens the shoulders.
3. Opens the chest.
4. Helps increase range of motion in shoulder joint and spine.
5. Strengthens the legs.
6. It helps to stretch the spine and build strength in the spinal extensors.
7. Tones the arms.

25. 12. pranamasana (prayer pose)
Pranamasana or the Prayer Pose is the starting pose for Surya Namaskara or the sun salutation pose. It marks the beginning and
end of a yoga practice.
Techniques
Close your eyes gently. Maintenance rate question with your feet together.
In namaskar mudra, slowly bend your elbows and place your palm together in front of your chest (Anna hatha chakra).
Breath regularly and relax your entire body.
Mantra
‘Om Bhaskaraya NAMAH’.
Benifits
Pranamasana is a simple standing yoga posture that generally is the firstand last Asana of any yoga session. It is a very easy and
effortless posture that comes with great health benefits including nervous system strengthening, digestion improvement, body
posture maintenance, and mental calmness.