Surya Namaskar 101 Tool Kit for Sun Salutation Event Jan 2014, by HSSUS “Health For Humanity”

What is Surya Namaskar ? Literal meaning is 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

Postures 0 1 inhale 2 exhale 3 inhale 4 exhale 5 hold 6 inhale 7 exhale 8 inhale 9 exhale 10 inhale Click on picture for detail Click anywhere else to continue

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 s ystem 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 individuals do it each January; Be one of them this time

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.What does 'Surya' mean ? a. Moon b. Sun c. Water d. Salutation Q2How much time is needed for sun salutation exercise ? a. Less than 10 minutes b. 15 minutes c. 20 mins d. 25 mins Q3In which position is the breath held? a. Position 4 b. Position 5 c. Position 6 d. Position 7 Q4. 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 This slide for class distribution. Print student name:____________________

Sun Salutation Count ! Do it daily and See The Difference ! Provide Your SNY Count on Jan 29 th !

Resources by HSSUShttp:// Benefits of Sun Salutation - “Surya Namaskar Philosophy” Video by N.V.Raghuram Yoga Arts and Science: ‘Sun Salutation, Surya Namaskar’ “'Soorya Namaskar' - Key to Good Health & Long Life” : Bhau Joglekar

Following slides are for reference only

Posture 1 Benefits: Better oxidation Extensor muscles of vertebral column and neck 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 click on picture to go back

Posture 2 Benefits: Better blood circulation Strengthen lower back Increase the elasticity of the lungs tissue 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 click on picture to go back

Posture 3 Benefits: Improves body metabolism Builds body defense against viruses, bacteria and other pathogens 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 click on picture to go back

Posture 4 Benefits: Body muscles become strong Enhances reflex actions Improves body metabolism 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 click on picture to go back

Posture 5 Benefits: Strengthens lower back 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 click on picture to go back

Posture 6 Benefits: Extensor muscles of the vertebral column, spinal cord and neck 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 click on picture to go back

Posture 7 Benefits: Complete stretching of muscles below and above the trunk 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 click on picture to go back

Posture 8 Benefits: Improves body metabolism Builds body defense against viruses, bacteria and other pathogens Repetition of Posture 3 except that this time the left leg is brought forward click on picture to go back

Posture 9 Benefits: Better blood circulation Strengthen lower back Increase the elasticity of the lungs tissue Repetition of Posture 2 click on picture to go back

Posture 10 (Same as Position 0) Benefits: Helps body symmetry Improves focus Inhale deeply  stand straight  look forward click on picture to go back