suryanamskar to make your day happy

Surya Namaskara

S u r y a N a m a s ka r a a l s o k n o w n i n E n g l i s h a s S u n

S a l u t a t i o n i s a c o m m o n s e q u e n c e o f a s a n a s . I t s o r i g i n s

l i e i n I n d i a w h e re t h e y w o r s h i p S u r y a , t h e H i n d u s o l a r

d e i t y. T h i s s e q u e n c e o f m o v e m e n t s a n d a s a n a s c a n b e

p r a c t i s e d o n v a r y i n g l e v e l s o f a w a re n e s s , r a n g i n g f ro m

t h a t o f p h y s i c a l exe rc i s e i n v a r i o u s s t y l e s , t o a

c o m p l e t e s a d h a n a w h i c h i n c o r p o r a t e s a s a n a ,

p r a n a y a m a , m a n t r a a n d c h a k r a m e d i t a t i o n . I t i s o f t e n

t h e b e g i n n i n g v i n y a s a w i t h i n a l o n g e r y o g a s e r i e s .

S ū r y a N a m a s k ā r a m a y a l s o re f e r t o o t h e r s t y l e s o f

" S a l u t a t i o n s t o t h e S u n " .

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Surya Namaskara

1. Pranamasana

2. Hasta Uttanasana

3. Hasta paadasana

5. Adho Mukha Svanasana

6. Ashtanga Namaskara

7. Bhujangasana

8. Adho Mukha Svanasana

9. Ashwa Sanchalanasana

10. Uttanasana

11. Hasta Uttanasana

12. Tadasana

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4. Ashwa Sanchalanasana

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Pranamasana

Stand fac ing the Sun with palms

fo lded and both the thumbs

touching the chest .

Breathing: Inhale whi le ra is ing the

hands and exhale as hands are

brought down to chest level






Hasta Uttanasana

Raise hands upward, wi th feet

fi rmly on the ground, bend

backwards, stretch arms fu l ly.

Breathing: Inhale






Hasta paadasana

Slowly bend forward, hands

touching the earth wi th respect ,

head touching the knees.

Breathing: Exhale






Ashwa Sanchalanasana

Set both hands wi th the

palms down fi rmly on the

ground, pul l the left leg

backward, ra ise the head

looking at the Sun, fu l l

weight rest ing on the two

palm and ten fi ngers.

Breathing: Inhale






Adho Mukha Svanasana

Bring right leg back close to left

leg, keeping hands and legs

straight, bend the body at the hip

forming an arch, just like a

mountain, known as parvathasan or

mountain pose’. Breathing: Exhale






Ashtanga Namaskara

Stretch yourself fully on the ground in the Saashtanga Namaskar

pose (all eight ‘anga’ or parts of the body on the ground – head,

thigh, eyes (sight), mind, word, feet, hands and ears (hearing)). In

reality, feet, knees, thighs, chest, forehead touch the ground with

the hands stretched out and in folded position, with your mind and

thoughts on the full Namaskar, then slowly turn the head to the

sides first to left and then to right so that each ear touches the

ground.

Breathing: Inhale first and then Exhale fully.






Bhujangasana

Slowly ra ise the head, bend backward as much as

poss ib le , hands stra ight , in the cobra pose.

Breathing: Inhale






Pranamasana

Bring right leg back close to left

leg, keeping hands and legs

straight, bend the body at the hip

forming an arch, just like a

mountain, known as parvathasan or

mountain pose’. Breathing: Exhale






Ashwa Sanchalanasana

Set both hands wi th the

palms down fi rmly on the

ground, pul l the left leg

backward, ra ise the head

looking at the Sun, fu l l

weight rest ing on the two

palm and ten fi ngers.

Breathing: Inhale






Hasta Padasana

Slowly bend forward, hands

touching the earth wi th respect ,

head touching the knees.

Breathing: Exhale






Hastauttanasana

Raise hands upward, wi th feet

fi rmly on the ground, bend

backwards, stretch arms fu l ly.

Breathing: Inhale






Pranamasana

Stand fac ing the Sun with palms

fo lded and both the thumbs

touching the chest .

Breathing: Inhale whi le ra is ing the

hands and exhale as hands are

brought down to chest level





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