www.hssus.org/sny 1 Hindu Swayamsevak Sangh (USA) Surya Namaskar
Www.hssus.org/sny1 Hindu Swayamsevak Sangh (USA) Surya Namaskar.
Dec 14, 2015
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www.hssus.org/sny 1
Hindu Swayamsevak Sangh (USA)
Surya NamaskarSurya Namaskar
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Surya Namaskar
Significance• Suryanamaskar (Sun salutation ) is combination of few asanas.
Its roots can be found in yoga philosophy of vedic traditions.
• It is practiced in more than 40 different types all over India. There are set of well balanced movements that will stretch all the muscles in the body. Thus keeping the body and mind healthy.
• Many yogis, great personalities have performed 1000+ suryanamaskaras everyday.
• This exercise should be done everyday by everyone Let us practice suryanamaskaras everyday and derive the
immense benefits that are offered.
• Suryanamaskar (Sun salutation ) is combination of few asanas. Its roots can be found in yoga philosophy of vedic traditions.
• It is practiced in more than 40 different types all over India. There are set of well balanced movements that will stretch all the muscles in the body. Thus keeping the body and mind healthy.
• Many yogis, great personalities have performed 1000+ suryanamaskaras everyday.
• This exercise should be done everyday by everyone Let us practice suryanamaskaras everyday and derive the
immense benefits that are offered.
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Surya Namaskar
13 Mantras Mitraya Namah The Friend of All Ravaye Namah The Shining One Suryaya Namah The One who induces Activity Bhanave Namah The One who Illuminates Khagaya Namah The One who moves quickly in the
Sky Pushne Namah The Giver of Strength Hiranyagarbhaya Namah The bright Centre of All Energy Marichaye Namah The Lord of Dawn Adityaya Namah The Son of Aditi Savitre Namah The Benevolent Mother Arkaya Namah The One who is fit to be Praised Bhaskaraya Namah The One who leads to
Enlightenment Srisavitrusuryanarayanaya Namah The Surya (Sun)
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Surya Namaskar
Beginning Shloka (To be said before first Suryanamaskar)
DHYEYAH SADA SAVITRU MANDALA MADHYAVARTI NARAYANAH SARSIJA SANA SANNI VISHTHAH ||
KEYURVAN MAKAR KUNDALAVAN KIRITIHARI HIRANYA MAYA VAPUR DHRUTA SHANKHA CHAKRAH
||
Meaning : Always worship the Sun [ Our Energy Source ] sitting at the centre of galaxy, on lotus, wearing Keyur, Makarkundal Crown, holding Conch and Chakra and having glittering golden body
Ending Shloka (To be said after last Suryanamaskar)
ADITYASYA NAMASKARAN YE KURVANTI DINE DINE AYUH PRADNYA BALAM VIRYAM TEJAS TESHAM
CHAJAYATE ||
Meaning : Those who regularly perform Suryanamaskaras attain healthy long life. They become strong, knowledgeable and have courage to fight with valour. They posses brightened personality
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Surya Namaskar
PranamasanNormal Breathing
Procedure : Hands together in Namaskar position
Forearms parallel to the ground Feet together. Body weight evenly distributed over both feet. Calves, quads and hamstrings tightened. Abdominal muscles tightened.
Benefits : Good for the diseases of the throat. Voice is enhanced. Both mind and body become healthy.
Position 10 / Siddha position
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Surya Namaskar
UrdhvasanInhale
Procedure : Palms joined and pushed up and back. Biceps touching ears. Maintain
sight on wrists. Leg and Abdominal muscles remain tight.
Benefits : Both the shoulders and the food pipe (Esophagus) get exercise and diseases related to them are corrected. Eyesight is also improved.
Position 01 / 10
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Surya Namaskar
UttanasanExhale
Procedure : From previous asana keep arms straight Keep back straight and bend from hips. Maintain sight on wrists. Try to put palms flat on ground. Try to touch forehead to knees. Do not bend the knees.
Benefits : Disorders of the belly and digestive system are corrected. The chest and hands become stronger and you become well balanced, beautiful and good looking. Diseases of the feet and fingers are also corrected.
Position 02 / 10
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Surya Namaskar
Eka Pad PrasaranasanInhale
Procedure : From previous asana thrust one leg back. Keep other foot in line with hands. Try to arch and look backwards.
Benefits : The posture stretches the small intestine and the seminal vesicles. Hence this posture helps in correcting the constipation and diseases of the liver. Thinness of the semen is also corrected. Diseases of the throat are also corrected.
Position 03 / 10
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Surya Namaskar
Chaturang Dandasan Exhale
Procedure : From previous asana lift knee off ground Thrust second leg backwards. Keep feet together and knees together. Maintain straight & inclined line throughout body. Keep sight on ground at right angle.
Benefits : One gets relief from the pains - specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.
Position 04 / 10
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Surya Namaskar
Sashtang PranipatasanHold Breath
Procedure : Lower entire body to the ground slowly. Only forehead, chest, knees and toes touch ground. Keep hands and elbows close to the body. Keep feet together and knees together.
Benefits : This posture makes the arms strong. If ladies perform this Asana before getting pregnant, the breast fed babies could be saved from the attacks of many diseases.
Position 05 / 10
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Surya Namaskar
Urdhvamukh ShwanasanInhale
Procedure : From previous asana push body forwards and upwards. Keep feet together and knees together. Tighten forearms, biceps and triceps. Tighten abdominal muscles. Arch back and look backwards.
Benefits : Tones up the body and the back muscles and improves the eyesight. Corrects all kinds of disorders related to the reproductive system, corrects the irregularities in females menstrual cycles. Blood circulation is also improved.
Position 06 / 10
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Surya NamaskarAdhomukh Shwanasan
Exhale
Procedure : Keep lower body straight. Keep upper body straight. Create the “mountain” shape. Keep feet together and knees together. Try to keep feet flat on the ground. Tuck head in between arms. Push chin towards the chest.
Benefits : One gets relief from the pains - specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.
Position 07 / 10
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Surya Namaskar
Eka Pad Prasaranasan Inhale
Procedure : From previous asana thrust one leg forward. Keep forward foot in line with hands. Try to arch and look backwards.
Benefits : The posture stretches the small intestine and the seminal vesicles. Hence this posture helps in correcting the constipation and diseases of the liver. Thinness of the semen is also corrected. Diseases of the throat are also corrected.
Position 08 / 10
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Surya Namaskar
UttanasanExhale
Procedure : From previous asana keep palms flat fixed on ground. Bring right foot forward in original position. Keep legs and arms straight. Try to touch forehead to knees. Do not bend the knees.
Benefits : Disorders of the belly and digestive system are corrected. The chest and hands become stronger and you become well balanced, beautiful and good looking. Diseases of the feet and fingers are also corrected.
Position 09 / 10
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Surya Namaskar
PranamasanNormal Breathing
Procedure : Hands together in Namaskar position
Forearms parallel to the ground Feet together. Body weight evenly distributed over both feet. Calves, quads and hamstrings tightened. Abdominal muscles tightened.
Benefits : Good for the diseases of the throat. Voice is enhanced. Both mind and body become healthy.
Position 10 / Siddha position
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Surya Namaskar
Position Asana Name(s)
Position 10 / Siddha Pranamasan / Namaskarasan Position 01 Urdhvasan / Ardha Chandrasan Position 02 / 09 Uttanasan / Hastapadasan Position 03 / 08 Eka Pad Prasaranasan / Ardha
Bhujangasan Position 04 Chaturang Dandasan / Makarasan Position 05 Sashtang Pranipatasan / Ashthanga
Pranipatasan Position 06 Urdhvamukh Shwanasan / Bhujangasan Position 07 Adhomukh Shwanasan / Parvatasan
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