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Hindu Swayamsevak Sangh

Surya 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.
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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 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

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Surya Namaskar
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.

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Surya Namaskar
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.

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Surya Namaskar
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.

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Surya Namaskar
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.

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Surya Namaskar
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.

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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.

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Surya Namaskar
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.

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Surya Namaskar
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.

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Surya Namaskar
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.

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Surya Namaskar
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.

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Surya Namaskar
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.

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Surya Namaskar
Position
Position
Position
Position
Position

Asana Name(s)
10 / Siddha
01
02 / 09
03 / 08

Position 04
Position 05
Position 06
Position 07

Pranamasan / Namaskarasan
Urdhvasan
/ Ardha Chandrasan
Uttanasan
/ Hastapadasan
Eka Pad Prasaranasan / Ardha
Bhujangasan
Chaturang Dandasan
/ Makarasan
Sashtang Pranipatasan / Ashthanga
Pranipatasan
Urdhvamukh Shwanasan / Bhujangasan
Adhomukh Shwanasan / Parvatasan

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Surya Namaskar
For more information visit
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sny@hsscanada.org

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