1. Hindu Swayamsevak Sangh
Surya Namaskar

2. 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 suryanamaskaras everyday.
This exercise should be done everyday by everyone
Let us practice suryanamaskaras everyday and derive the immense benefits that are offered.

3. 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. 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. Surya Namaskar Pranamasan
Position 10 / Siddha position
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.

6. Surya Namaskar Urdhvasan Procedure : Palms joined and pushed up and
Position 01 / 10
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.

7. Surya Namaskar Uttanasan
Position 02 / 10
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.

8. Surya Namaskar Eka Pad Prasaranasan
Position 03 / 10
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.

9. Surya Namaskar Chaturang Dandasan
Position 04 / 10
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.

10. Sashtang Pranipatasan
Surya Namaskar
Position 05 / 10
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.

11. Surya Namaskar Urdhvamukh Shwanasan
Position 06 / 10
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.

12. Surya Namaskar Adhomukh Shwanasan
Position 07 / 10
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.

13. Surya Namaskar Eka Pad Prasaranasan
Position 08 / 10
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.

14. Surya Namaskar Uttanasan
Position 09 / 10
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.

15. Surya Namaskar Pranamasan
Position 10 / Siddha position
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.

16. Surya Namaskar Position Asana Name(s)
Position 10 / Siddha Pranamasan / Namaskarasan
Position Urdhvasan / Ardha Chandrasan
Position 02 / 09 Uttanasan / Hastapadasan
Position 03 / 08 Eka Pad Prasaranasan / Ardha Bhujangasan
Position Chaturang Dandasan / Makarasan
Position Sashtang Pranipatasan / Ashthanga Pranipatasan
Position Urdhvamukh Shwanasan / Bhujangasan
Position Adhomukh Shwanasan / Parvatasan

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Surya Namaskar
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