Surya Namaskar 101

1. Surya Namaskar 101 Tool Kit for Sun Salutation EventJan 2012, by HSSUS “Health For Humanity”

2. What is Surya Namaskar ? • Literal meaning is Sun Salutation • Set of simple body postures • Simple and safe* ; 8 minutes exercise • 10 Steps = 1 Set • Yoga for all body parts • Complete workout for : body and Mind ! * Except 3 months’ or more pregnant women and hernia patients

3. Click on picture for detail Click anywhere else to continue Postures 0 10 inhale 1 inhale 9 exhale 8 inhale 2 exhale 3 inhale 7 exhale 4 exhale 6 inhale 5 hold

4. Benefits Physical Benefits: • 1 Increases blood oxidation • 2 Increases body flexibility • 3 Helps with better sleep • 4 Tones up the digestive system • 5 Strengthens nervous system Mental Benefits: • 1 Increases concentration • 2 Reduces Stress • 3 Improves memory • 4 Enhances ‘mind-body’ coordination Many more benefits !

5. Surya Namaskar Yagya • Organized for “Health for Humanity” in January 2012, by HSSUS • Around 1 million salutations in 2011 • Proclamations in 2011 by • City of Cupertino • City of Sunnyvale • City of Milpitas • City of New York • 10000+ individuals do it each January; Be one of them this time 

6. This slide for class distribution. Print student name:____________________ Fun With SNY  • Complete Picture1 • & • Paint Picture 2 Draw a Picture similar to Picture 3 Then carefully cut the yellow circle from Picture 3 Picture 3

7. This slide for class distribution. Print student name:____________________ Quiz Time ! Q1. What does 'Surya' mean ? • a. Moon • b. Sun • c. Water • d. Salutation Q2 How much time is needed for sun salutation exercise ? • a. Less than 10 minutes • b. 15 minutes • c. 20 mins • d. 25 mins Q3 In which position is the breath held? • a. Position 4 • b. Position 5 • c. Position 6 • d. Position 7 Q4. What is the benefit of sun salutation exercise ? • a. Better oxygenation of blood • b. Better sleep • c. Tones up muscles • d. Increase mental focus and concentration • e. All of the above

8. Sun Salutation Count ! • Do it daily and See The Difference ! • Provide Your SNY Count on Jan 29th !

9. Resources • http://www.hssus.org/sny/ , by HSSUS • Benefits of Sun Salutation -http://www.healthandyoga.com/html/news/surya.html • “Surya Namaskar Philosophy” Video by N.V.Raghuram • Yoga Arts and Science: ‘Sun Salutation, Surya Namaskar’ • “'Soorya Namaskar' - Key to Good Health & Long Life” : Bhau Joglekar

10. Following slides are for reference only

11. click on picture to go back Posture 1 Inhale deeply  join hands  lift the arms above the head  bend back (as much as you can)  Try to touch the biceps to your ears • Benefits: • Better oxidation • Extensor muscles of vertebral column and neck

12. click on picture to go back Posture 2 Exhale while bending forward  Try to touch both palms to the ground  Try to touch your forehead to the knees  Keep your knees straight and firm • Benefits: • Better blood circulation • Strengthen lower back • Increase the elasticity of the lungs tissue

13. click on picture to go back Posture 3 Inhale deeply  take the left leg backwards  touch the knees and toes to the ground  bring the other leg forward such that the right thigh is touching the rib cage  keep hands and elbows straight such that the palms as well as your right foot are in the same line  keep your shoulders and head tilted back such that the back forms a concave shape • Benefits: • Improves body metabolism • Builds body defense against viruses, bacteria and other pathogens

14. click on picture to go back Posture 4 Exhale fully  take your right leg back and keep both feet together  keep your legs and hands straight with vision on the ground and the whole body is balanced on palms and toes • Benefits: • Body muscles become strong • Enhances reflex actions • Improves body metabolism

15. click on picture to go back Posture 5 Hold your breath  bend your elbows so that the forehead touches the ground  touch your forehead, chest, both palms, both knees, both toes to the ground  stomach is lifted and the body is relaxed • Benefits: • Strengthens lower back

16. click on picture to go back Posture 6 Inhale deeply  Straighten the elbow while pushing the chest out  Push your shoulders and head back  look towards the sky  knees and toes touching the ground  spine arched in a concave curve • Benefits: • Extensor muscles of the vertebral column, spinal cord and neck

17. click on picture to go back Posture 7 Exhale fully  Lift the torso without shifting palms and toes  touch both heels to the ground  straighten arms and knees while pushing the head towards knees and try to touch the chin to your chest • Benefits: • Complete stretching of muscles below and above the trunk

18. click on picture to go back Posture 8 Repetition of Posture 3 except that this time the left leg is brought forward • Benefits: • Improves body metabolism • Builds body defense against viruses, bacteria and other pathogens

19. click on picture to go back Posture 9 Repetition of Posture 2 • Benefits: • Better blood circulation • Strengthen lower back • Increase the elasticity of the lungs tissue

20. click on picture to go back Posture 10 (Same as Position 0) Inhale deeply  stand straight  look forward • Benefits: • Helps body symmetry • Improves focus