1. www.hssus.org/sny1 Hindu Swayamsevak Sangh (USA) Surya Namaskar

2. www.hssus.org/sny2 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.

3. www.hssus.org/sny3 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)

4. www.hssus.org/sny4 Surya Namaskar Beginning Shloka (To be said before first Suryanamaskar) DHYEYAH SADA SAVITRU MANDALA MADHYAVARTI NARAYANAH SARSIJA SANA SANNI VISHTHAH || KEYURVAN MAKAR KUNDALAVAN KIRITI HARI 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

5. www.hssus.org/sny5 Surya Namaskar Pranamasan Normal 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

6. www.hssus.org/sny6 Surya Namaskar Urdhvasan Inhale 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

7. www.hssus.org/sny7 Surya Namaskar Uttanasan Exhale 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

8. www.hssus.org/sny8 Surya Namaskar Eka Pad Prasaranasan Inhale 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

9. www.hssus.org/sny9 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

10. www.hssus.org/sny10 Surya Namaskar Sashtang Pranipatasan Hold 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

11. www.hssus.org/sny11 Surya Namaskar Urdhvamukh Shwanasan Inhale 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

12. www.hssus.org/sny12 Surya Namaskar Adhomukh 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

13. www.hssus.org/sny13 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

14. www.hssus.org/sny14 Surya Namaskar Uttanasan Exhale 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

15. www.hssus.org/sny15 Surya Namaskar Pranamasan Normal 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

16. www.hssus.org/sny16 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

17. www.hssus.org/sny17 Surya Namaskar For more information visit www.hssus.org/sny sny@hssus.org