1. Surya Namaskar Sun salutations awaken our energy by warming up the major muscle groups. Postures ignite healing heat in the core through rhythmic breathing which helps to detoxify the body.

2. Most asanas are names after animals because yoga was designed by monks in the mountains who studied animals and their ability to heal themselves through movement. Some postures simply reflect the appearance of certain animals, like simha (lion pose) where we stick out our tongue and roar!

3. Health Benefits of Surya Namaskar Provides all the primary health benefits of yoga in one package. Strengthens and awakens the body and mind It challenges the major muscles of the body, lubricates joints, ligaments Helps improve posture, flexibility and balance

4. Surya Namaskar continued Stimulates and conditions every system in the body: – cardiovascular system (strengthens by oxygenating blood) – digestive system (tones) – lymphatic system (stimulates) – respiratory system (through breathing techniques) – nervous system (calming effect) – endocrine system (balancing effect – important for teens!) Relieves tension, stress, anxiety

5. Prana Sanskrit word for ‘breath’ Life-force energy that travels through the body by way of nadis or energy channels Known as meridians in Chinese medicine There are over 72000 channels of energy in the body and the three main nadis travel up the length of the spine

6. Three Main Nadis The Ida nadi spirals up the spine on the left side and stops at the left nostril The pingali nadi on the right side and stops at the right nostril The sushumni nadi is the main energy channel that travels up the spine to the top of the head.

7. Prana continued… Yoga postures open these channels so energy can flow through the entire body When energy flows freely, we experience a deep inner connection In a healthy, balanced system, this energy travels freely, feeding all the cells of the body

8. Stress When we live with long-term stress or severe tension, our prana stagnates and parts of the body becomes malnourished. Where there is no life force flowing, pain can exist, or un-ease, which leads to dis-ease.

9. *Start these notes on a new page* Title this page “Vocabulary” as we will add to it weekly. Sanskrit vocabulary Yoga – Yoke or Union Asana – Physical poses or postures Surya Namaskar – Sun Salutation Udiyana Bandha - abdominal lock (pull your belly button into your spine)

10. Sanskrit Vocabulary continued Tadasana – Mountain pose Savasana – Corpse pose (relaxation) Prana – breath Uttanasana – standing forward bend Vinyasa – movement and breath