WARM UP
&
SURYA NAMASKAR (SUN SALUTATION)
RYT 200
YOGA ALLIANCE, USA
Breathing Rule
Inhale/Exhale
Natural Breathing Rule
- Expansion: Inhale
- Contraction: Exhale
Gravitational Breathing Rule
- Against: Inhale
- Towards: Exhale
Yogic Breathing
WARM UP
* STATIC WARM UP
* DYNAMIC WARM UP
STATIC WARM UP
1. Centering
2. fingers movement
3. palms movement
4. Wrist mobilizations
5. Hand mobilization
6. Shoulder mobilization
7. Neck Warm Ups
8. Head Movements
9. Eye Movements
10. Side Body Stretch
11. Mobilize the spine
12. Hip movements
13. Pelvic tilts
14. Knee movements
15. Ankle movements
16. Feet movements
17. Toes movements
18. Leg Stretch
* Abdomen mobilization
*Hamstring and Back
DYNAMIC WARM UP
1. Marching
2. Jogging
3. Running
4. Jumping
5. Twisting
6. Forward Bending
7. Backward Bending
8. Stretching
- Science of warm ups before asana practice
- Before Yoga Asanas warm up is necessary to heat the body to increase blood and fluid circulation
- Helps to loosen muscles, joints (stiffer body)
- Preparing the body for physical tasks
- Harder to maintain correct postures if warm up is skipped
- For minimum risk of injuries
- To prepare mind to be centered, calm and focused
- For spiritual benefits of yoga
- concentration
- Energization in your class
- warm up in order to stretch
- stimulation of circulation
- Breathing
- fresh oxygen available to the muscles, calms mind
- Sore muscles, micro tear in muscles tissue, pulled muscles, serious joint injuries , Prevents injuries
- Raises the body temperature enough to send the blood flowing through the muscles
- Stimulates synovial fluid in the joints. (Viscous *thick fluid within a joint cavity, provides lubrication within joints, nutrients to joint tissues
- Sun Salutations works as warm up session
Surya Namaskar (Sanskrit: सूर्यनमस्कार IAST: Sūrya
Namaskār), Salute to the Sun or Sun Salutation, is a practice
in modern yoga incorporating a sequence of some twelve
gracefully linked asanas. The asana sequence is first
recorded in the early 20th century. The basic sequence
involved moving from a standing position into Downward
and Upward Dog poses and then back to the standing
position, but many variations are possible.
Etymology and origins
The name Surya Namaskar
- Sanskrit सूर्य Sūrya, "Sun" and नमस्कार Namaskār, "Greeting" or "Salute"
- Identifies the sun as the soul and source of all life
- First recorded in the early 20th century.
- Patinidhi Pant, the Rajah of Aundh, (1868–1951; in office 1909-1947) popularized
- Named the practice- Surya Namaskar
- Marathi tradition
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- Norman Sjoman notes that Krishnamacharya seems to have used the traditional Indian
wrestlers' exercises called dands (Sanskrit: दण्ड daṇḍ, a staff), described in the 1896 Vyayama
Dipika, as the basis for the sequence and for his yoga vinyasas
- Different dands closely resemble the Surya Namaskar asanas Tadasana, Padahastasana,
Caturanga Dandasana, and Bhujangasana.
- Krishnamacharya was aware of Surya Namaskar, as regular classes
- His students K. Pattabhi Jois, who created modern day Ashtanga Vinyasa Yoga
- B. K. S. Iyengar, who created Iyengar Yoga
- Aditya Hridayam, described in the "Yuddha Kaanda" Canto 107 of the Ramayana, are not
related to the modern sequence
Description
Surya Namaskar is a sequence of around twelve
asanas connected by jumping or stretching
movements, varying somewhat between
schools.
Important Guidelines Before you begin Surya Namaskar
* Similar to most Yoga asanas, a Yoga Mat is highly recommended for this one too.
* Each asana should be done synchronizing the rhythm of the breath and body movement.
* Bending and stretching should be done only slightly more than the level of comfort and overdoing any asana could also bring injuries.
* A light warm-up must be done before doing any yoga to prevent muscle injuries.
* It is always beneficial to chant the mantra, however, it is not mandatory.
* It is advised to start the session in a slower rhythm and then slowly increase the speed.
* Yoga is advised to be done at the time of dawn or morning. However, it isn’t compulsory. It can be done at any time.
* For a deeper experience, you may relax in each posture for some time, after chanting your mantra and keep taking long and deep
breaths in and out.
* Then, when you feel comfortable you make move on to the next step of asana.
* It is advised for a woman not to do Surya Namaskar during the time of her menstruation period.
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12 Poses
Meanings:
1. Who is friendly to all
2. The shining one, the radiant one
3. Who is the dispeller of darkness and responsible for bringing activity
4. One who illumines, the bright one
5. Who is all-pervading, one who moves through the sky
6. Giver of nourishment and fulfillment
7. Who has golden color brilliance
8. The giver of light with infinite number of rays
9. The son of Aditi, the cosmic divine Mother
10. One who is responsible for life
11. Worthy of praise and glory
12. Giver of wisdom and cosmic illumination
Lord Surya Prayer (chanted prior to Surya Namaskar practice):
Om yehi surya sahashramso
Tejo rase jagatpate
Anukampaye mam bhaktya
Grihanarghyam diva kara
Oh Sun, your power is greater than anything
You are the source of energy and the creator of the world
You offer your kindness to me, your devotee Oh Sun, please accept this offering
(Diva Kara is one of the names of the sun)
Asana 1
Pranamasana (Prayer Pose)
The significance of the Asana:
Pranamasana helps maintain the balance of the body.
Relaxes the nervous system.
Om Mitraya Namaha
1. Stand erect with the feet held together.
2. Bring the two hands together and the palms touching each
other at the chest level. Look straight ahead.
3. Breathe in normally. This will give a sense of relaxation.
4. This asana is done in the beginning and end of the Sun
Salutation or Surya Namaskara. A particular mantra is also
chanted while it is practised as part of Sun Salutation. The Sun
Salutation consists of 12 poses, each is done chanting a
particular mantra for the Sun God.
5. During 1st pose chant “Om Mitraya Namaha”.
Asana 2
Hastauttanasana (Raised arms pose)
The significance of the Asana:
Hasta Uttanasana stretches and tones the muscles of the abdomen.
Expands the chest resulting in a full intake of oxygen.
Lung capacity is fully utilized.
Om Ravaye Namaha
1. Stand erect and inhaling raise both the hands palms facing
forward parallel above the head.
2. Let there be shoulders length between the two arms.
3. Bend the trunk and head backwards to create a slight curve.
4. Raising the arms and bending the trunk backwards is done at the
same time. Breathe in deeply while raising the arms.
5. During 2nd pose chant “Om Ravaye Namaha”.
Asana 3
Hastapadasana/Padhastasana (Hand to foot pose)
The significance of the Asana:
Hasta Padasana makes the waist and spine flexible.
Stretches the hamstrings.
Opens the hips, shoulders, and arms.
Om Suryaya Namaha
1. Stand erect and exhaling bend the body forward from your hip, your hands, head
and trunk together.
2. Let the palms touch the floor. If it is difficult take the palms only as far as it is
possible without straining.
3. Bring the trunk closer to the legs. Try to touch the knees with the forehead. This may
require lot of flexibility. In the initial stages, take it only as far as it is comfortable.
4. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can
be chanted while performing this asana. Padahastasana is done as the 3rd pose and the
10th pose. The mantra to be chanted is given below: During 10th pose chant “Om Savitre
Namaha”. It means salutation to the benevolent mother.
5. During 3rd pose chant “Om Suryaya Namaha”. It means salutations to the Sun God
Surya or the one who induces activity.
Asana 4
Ashwa sanchalanasana (Equestrian Pose)
The significance of the Asana:
Ashwa Sanchalanasana strengthens the leg muscles.
Makes the spine and neck flexible.
Good for indigestion, constipation, and sciatica.
Om Bhanave Namaha
1. Ashwa Sanchalanasana is done immediately after and before the Padahastasana
pose in Surya Namaskara.
2. From Padhastana position, inhaling take the right leg as far back as possible. In the
process, bend the left knee without changing its position.
3. Keep the hands straight with fingers touching the floor. Arch the back and tilt the
head slightly backward. Look straight ahead.
4. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can
be chanted while performing this asana. Ashwa Sanchalanasana is done as the 4th pose
and the 9th pose. The mantra to be chanted is given below: During 9th pose chant “Om
Adityaya Namaha”. It means salutation to the son of Aditi.
5. During 4th pose chant “Om Bhanave Namaha”. It means salutations to the one who
shines.
Asana 5
Dandasna (stick pose)/Parvatasana (Mountain Pose)/Adho mukh savana (Downward facing dog)
The significance of the Asana:
Dandasana strengthens the arms and back.
Improves posture.
Stretches the shoulders, chest, and spine.
Calms the mind.
Om Khagaya Namaha
1. As part of the Surya Namaskara, Parvatasana is performed after and before Ashwa
Sanchalanasana or the equestrian pose.
2. From Ashwa Sanchalanasana, exhaling straighten the bend leg (left leg) and take it
backwards both feet together.
3. Straighten the both knees and buttocks upward. Let the palms be on the floor and support
the body weight. Lower the head to be between the two arms. The body makes the shape of a
triangle when observed from the sides. It looks like a mountain and hence the name.
4. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be
chanted while performing this asana. Parvatasana is done as the 5th pose and the 8th pose. The
mantra to be chanted is given below: During 8th pose chant “Om Marichaye Namaha”. It means
salutation to the lord of the dawn.
5. During 5th pose chant “Om Khagaya Namaha”. It means salutations to the one who moves in
the sky.
Asana 6
Ashtanaga namaskar (salutation with eight parts of the body)
The significance of the Asana:
Ashtanga Namaskara enhances the flexibility of the back and spine.
Strengthens the back muscles.
Reduces tension and anxiety.
Om Pushne Namaha
1. Hold the breath out and lower the body so that the body is parallel to the
ground.
2. Let the following parts touch the floor – The two feet, the two knees, the two
palms, the chest and the chin bending your elbow upwards.
3. The hip and abdomen is slightly raised up.
4. While performing this pose the breath is held outside and the breathing is
stopped for few seconds.
5. During 6th pose chant “Om Pushne Namaha”.
Asana 7
Bhujangasna (Cobra Pose)
The significance of the Asana:
Bhujangasana stretches the shoulders, chest, and back.
Increases flexibility.
Elevates mood.
Invigorates the heart.
Om Hiranya Garbhaya Namaha
1. Lie down on your stomach with hands on the side, toes touching together.
2. Inhaling slowly raise your trunk and head with the support of the palms alone. The arms
should be bent at the elbows.
3. Arch your neck slightly backwards, so that the pose looks like a cobra with raised hood.
4. Feel the stomach press against the floor.
5. Hold the asanas for few seconds in the beginning stages. One may go up to 2 minutes as one
progresses.
6. You can release the pose by bringing the hands back to the sides and resting your head on
the forehead. Then, place the hands under your head like a pillow. Bend and rest your head on
one side and breathe normally.
During 7th pose chant “Om Hiranya Garbhaya Namaha”.
Asana 8
Parvatasana (Mountain Pose)/ Adho mukh savana (Downward facing dog)
The significance of the Asana:
Parvatasana strengthens the muscles of the arms and legs.
It gives a very good stretch on the hamstrings.
Increases blood flow to the spinal region.
Om Marichaye Namaha
1. As part of the Surya Namaskara, Parvatasana is performed before and after Ashwa
Sanchalanasana or the equestrian pose.
3. After Bhujanga Asana, exhaling raise the both knees and buttocks up. Let the two arms be on
the floor and support the body weight. Lower the head to be between the two arms. The body
makes the shape of a triangle when observed from the sides. It looks like a mountain and hence
the name.
4. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be
chanted while performing this asana. Parvatasana is done as the 5th pose and the 8th pose. The
mantra to be chanted is given below: During 8th pose chant “Om Marichaye Namaha”. It means
salutation to the lord of the dawn.
Asana 9
Ashwa sanchalanasana (Equestrian Pose)
Significance of the Asana:
Ashwa Sanchalanasana tones the abdominal organs.
Adds flexibility to leg muscles.
Om Adityaya Namaha
1. Ashwa Sanchalanasana is done immediately after and before the Padahastasana and
Parvatasana pose in Surya Namaskara.
2. After Parvat Asana , inhaling move the right leg between your hands. In the process,
bend the right knee without changing its position stretching the left leg backwards.
3. Keep the hands straight with fingers touching the floor. Arch the back and tilt the
head slightly backward. Look straight ahead.
4. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can
be chanted while performing this asana. Ashwa Sanchalanasana is done as the 4th pose
and the 9th pose. The mantra to be chanted is given below:During 9th pose chant “Om
Adityaya Namaha”. It means salutation to the son of Aditi.
Asana 10
Hastapadasana (Hand to foot pose)
The significance of the Asana:
Hasta Padasana stretches the hamstrings.
Opens the hips, shoulders, and arms.
Om Savitre Namaha
1. After Ashwa sanchalanasana exhaling move your left leg forward together to the
right leg with both knees straight.
2. Let the palms touch the floor. If it is difficult take the arms only as far as it is possible
without straining.
3. Bring the trunk closer to the legs. Try to touch the knees with the forehead. This may
require lot of flexibility. In the initial stages, take it only as far as it is comfortable.
4. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can
be chanted while performing this asana. Padahastasana is done as the 3rd pose and the
10th pose. The mantra to be chanted is given below:
During 10th pose chant “Om Savitre Namaha”. It means salutation to the benevolent
mother.
Asana 11
Hastauttanasana (Raised arms pose)
The significance of the Asana:
Hasta Uttanasana stretches and tones the muscles of the abdomen.
Expands the chest resulting in a full intake of oxygen.
Lung capacity is fully utilized.
Om Arkaya Namaha
1. After Padhasta asana inhaling raise both the hands
above the head including head and trunk
2. Let there be shoulders length between the two arms.
3. Bend the trunk and head backwards to create a slight
curve.
4. Raising the arms and bending the trunk backwards is
done at the same time.
5. During 11th pose chant “Om Arkaya Namaha”.
Asana 12
Tadasana (Mountain Pose)/Pranamasana (Prayer Pose)
The significance of the Asana:
Tadasana improves posture.
Strengthens thighs, knees, and ankles.
Relieves sciatica.
Om Bhaskaraya Namaha
1. Stand erect with the feet held together.
2. Exhaling bring the two hands together and the palms touching
each other at the chest level. Look straight ahead.
3. Breathe in normally. This will give a sense of relaxation.
4. This asana is done in the beginning and end of the Sun Salutation
or Surya Namaskara. A particular mantra is also chanted while it is
practised as part of Sun Salutation. The Sun Salutation consists of 12
poses, each is done chanting a particular mantra for the Sun God.
5. During 12th pose chant “Om Bhaskaraya Namaha”.
Now, you have completed the first half
round of Surya Namaskar. To complete the
other half, repeat the same 12 set of Asanas
but replace your right leg’s postures with
the left leg and vice-versa on step 4 and 9.
Chakras
Root Chakra Perineal floor (Muladhara)
he first chakra is called "the root chakra". It is located at the base of the spine. It's linked to
survival instincts and our ability to ground ourselves.
Sacral Chakra Pelvic Center (Svadhishthana)
The second chakra is located beneath the navel, and is related to the sexual and reproductive
systems.
Solar plexus Chakra Navel Center (Manipura)
The third chakra is located in the solar plexus. This chakra is known as the power chakra. It
encompasses karma, bad company and sorrow.
Heart Chakra Heart Center (Anahat)
The fourth chakra is called the heart chakra and is in the middle of the seven. It gives us the ability to
express love.
Throat Chakra Throat Center (Vishuddhi)
The fifth chakra is located in the throat. It is directly tied to communication. Blockages cause problems
communicating with others.
Eye Brow Chakra Eyebrow Center (Ajnya)
The sixth chakra is located between the eyebrows. It controls intuition and awareness. When it is
healthy, it allows us to see clearly.
Crown Chakra
The seventh chakra is located at the top of the head. Blockages can manifest in psychological problems.
Benefits of Surya Namaskar (Sun Salutation)
Even completing a single round of Surya Namaskar properly can make you feel rejuvenated and alive.
Moreover, a regular practice of Surya Namaskar has numerous benefits. Such as:
*Unwanted-weight Loss
*Increases Mental Fitness/Confidence
*Decreases Anxiety
*Strengthens Muscles and Joints
*Improves Digestion
*A Radiant Skin
*Increases one’s creativity abilities
*Increases one’s intuitive abilities
*Helps cope with Insomnia
*Ensures regular menstrual cycle
*Brings down blood sugar levels
*Detoxification
*Strengthens backbone
We may find several versions of Surya Namaskar. However, for the best results, it is recommended to follow
one particular set and practice it regularly.
Who should NOT do Surya Namaskar?
- Pregnant women should not practice this after third month of
pregnancy.
- Patients of Hernia and high blood pressure are warned against this
practice.
- People suffering from back conditions should seek proper advice
before commencing Surya Namaskar.
- Women should avoid Surya Namaskar during mensuration.
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