Surya Namaskar 101
Tool Kit for
Sun Salutation Event
Jan 2012, by HSSUS
“Health For Humanity”
What is Surya Namaskar ?
• Literal meaning is
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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
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
6 inhale
4 exhale
5 hold
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 !
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 
This slide for class distribution. Print student name:____________________
Fun With SNY 
Complete Picture1
&
Paint Picture 2
Draw a Picture similar to Picture 3
Picture 3
Then carefully cut the yellow circle from Picture 3
This slide for class distribution. Print student name:____________________
Quiz Time !
Q1.
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What does 'Surya' mean ?
a. Moon
b. Sun
c. Water
d. Salutation
Q2
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How much time is needed for sun salutation exercise ?
a. Less than 10 minutes
b. 15 minutes
c. 20 mins
d. 25 mins
Q3
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In which position is the breath held?
a. Position 4
b. Position 5
c. Position 6
d. Position 7
Q4.
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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
Sun Salutation Count !
• Do it daily and See The Difference !
• Provide Your SNY Count on Jan 29th !
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’
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“'Soorya Namaskar' - Key to Good Health & Long Life” : Bhau Joglekar
Following slides are
for reference only
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
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
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
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
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
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
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
click on picture to go back
Posture 8
Repetition of Posture 3 except that this time the left leg is brought forward
Benefits:
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• Improves body metabolism
Builds body defense against viruses, bacteria and other pathogens
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
click on picture to go back
Posture 10 (Same as Position 0)
Inhale deeply  stand straight  look forward
Benefits:
• Helps body symmetry
• Improves focus