Modern Yogic

Science and Exercise

Topic 3 : Surya Namaskar /
Sun Salutation
By
Meera
Certified Yoga Instructor

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Learning Outcome

 End of the lesson student will be realise how Sun Salutation:

a. able to stimulate chemicals in the brain called “brain derived
neurotrophic factors” which help new brain cells to grow and
develop through moderate exercises;
b. Able to maintain health, prevent disease and recover from it
naturally.
c. Able to handle stress better and eradicate many health
conditions, from migraines and insomnia to lupus, Multiple
Sclerosis, eczema, high blood pressure, and heart attacks

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Introduction to Sun Salutation

Sun Salutation

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Introduction to Sun Salutation
General Understanding
 A Sun Salutation, also known as Surya Namaskar, is a traditional yoga practice that in today’s modern
culture is made up of 12 poses that are linked together to form a flow.

 Sun Salutations originate over 3,500 years ago and were traditionally a practice used as a way to
appreciate the energy given by the sun, and therefore were traditionally practiced at sunrise.

 A continuous practice of Sun Salutations will bring more strength, flexibility, and tone to the body. It
will open the hamstrings, shoulders, and the chest, as well as release tension. As you move through the
poses, you are also lubricating the joints, in turn aiding in keeping the full range of motion in the body

 In today’s culture, Sun Salutations are commonly used in yoga practice as a warm up or are intertwined
into yoga routines, especially Vinyasa classes.

 The practice of Sun Salutation awakens the body intelligence to create energy from the sun. In the
Vedic tradition, the sun is symbolic of consciousness.
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Introduction to Sun Salutation
Variation/Type of Sun Salutations

1.Ashtanga Surya Namaskar: Sun salutations are divided into the Ashtanga Surya
Namaskar series: Type A and Type B. There are nine Vinyasas in Type A and seventeen
Vinyasas in Type B.

2.Hatha Surya Namaskar: It is done through the 12 spinal postures, which place a strong
focus on breathing. It's one of the most popular Surya Namaskar styles, and it's also one of
the simplest.

3.Iyengar Surya Namaskar: Iyengar Surya Namaskar is comparable to Hatha yoga, but it
focuses a bit more on tempo and energy. It is done faster than other varieties of Surya
Namaskar.

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Introduction to Sun Salutation

Step 1 Namaskarasana (Salutation pose)

• Stand at the edge of your mat, keep your feet together and balance your
weight equally on both the feet.
• Relax your shoulders.
• BREATHE IN, lift both arms up from the sides and as you
• BREATHE OUT, bring your palms together in front of the chest in
namaskar position.

Benefits of Salutation Pose

• Calms the mind and body
• Improves posture
• Enhances focus and concentration

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Introduction to Sun Salutation

Step 2 Hasta Uttanasana (Raised Arms pose)

• On your next INHALE, lift your arms up overhead, arch you back,
and lift your gaze, coming into a slight backbend
• Only bend as much as is comfortable for you.
• Keep your index finger and thumb in touch to form a diamond shape

Benefits of Upward Salute

• Stretches the chest and abdomen
• Creates space in the lungs
• Improves digestion
• Relieves anxiety and fatigue

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Introduction to Sun Salutation
Step 3 Hasta Padasana (Standing forward bend)

• On the next EXHALE, bring your hands forward as you dive down
to your forward bend
• Make sure your back straight and comfortable
• Place your palms on the floor or hold the calve, back of the knee
or ankles

Benefits of Standing Forward Bend

• Stretches spine, hips, hamstrings, and calves
• Reduces stress, anxiety, and fatigue
• Relieves neck and back tension

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Introduction to Sun Salutation
Step 4 Ashwa Sanchalanasana (Equestrian pose)

• Bend your knees, place your palms on the floor besides your feet
• Bring your right leg to the back and place the knee down and stretch
the ankle
• Lift the palms from the floor, roll the shoulder to the back
• INHALE and stretch the body to a gentle back bend and look up
• Stretch the arms at the side of the body

Benefits of Low Lunge

• Stretches the quads, psoas and hips
• Strengthens your knees and abdomen
• Improves mental power

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Introduction to Sun Salutation

Step 4a Marjari Asana (Cat Pose)

• Bring the palms down to the floor and bring the left leg to
the back into the cat pose
• Keep the knees slightly a part

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Introduction to Sun Salutation
Step 5 Parvatasana (Mountain pose)

• On your EXHALE, tuck your toes, raise your knees and send
your hips up into Mountain pose
• Lengthen the body through your arms and shoulders, staying
grounding in your hands with finger spread
• Press your heels towards the ground as much as you can

Benefits of Mountain Pose

• Strengthens arms, core, legs, wrists, and shoulders
• Stretches hamstrings, spine, and shoulders
• Energizes the body and mind

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Introduction to Sun Salutation
Step 6 Ashtanga Namaskarasana
(Salute With Eight Parts Or Points)

• Gently bring your knees down to the floor

• Move your body forward and drop your chin and chest to
the floor
• Keep your arms tucked into your sides and your stomach,
thighs, and shins lifted
• The only body parts that should be on the ground are your
toes, hands, knees, chest, and chin.
• (eight parts of the body touch the floor)

Benefits of Ashtanga Namaskar

•Opens the chest and improves spine mobility
•Strengthens the core, legs, and chest
•Develops upper body strength

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Introduction to Sun Salutation

Step 7 Bhujangasana (Cobra pose)

• Slide your entire body onto the ground by stretching the

legs to the back
• INHALE and raise the chest up into the Cobra pose
• keep your elbows bent in this pose, the shoulders away
from the ears.
• Look up, gaze to the center of the eye brow

Benefits of Cobra
• Stretches shoulders, chest, and abdomen
• Firms and tones the glutes
• Relieves tension in the back and spine
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Introduction to Sun Salutation
Step 7a Shashankasana (Moon Pose)
& 7b Marjari Asana (Cat Pose)

• Raise the body up

• Sit back on the heels and bring the forehead close to the
floor in Shashankasana
• EXHALE and keep the hand stretched forward

• INHALE and come up into the cat pose

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Introduction to Sun Salutation
Step 8 Parvatasana (Mountain pose)
8a Marjari Asana (Cat Pose)
• On your EXHALE, tuck your toes, and send your hips up and back
into Mountain pose
• Adjust your feet and bring your heels towards the ground as much
as you can

Benefits of Mountain Pose

• Strengthens arms, core, legs, wrists, and shoulders
• Stretches hamstrings, spine, and shoulders
• Energizes the body and mind

• INHALE and bring the knees down onto the cat pose

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Introduction to Sun Salutation
Step 9 Ashwa Sanchalanasana (Equestrian pose)

• From the cat pose, bring the right leg to the front in between the palms
• Left ankle stretched
• Lift the palms from the floor, roll the shoulder to the back
• INHALE and stretch the body to a gentle back bend and look up
• Stretch the arms at the side of the body

Benefits of Low Lunge:

• Stretches the quads, psoas, and hips
• Strengthens your knees and abdomen
• Improves mental power

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Introduction to Sun Salutation
Step 10 Hasta Padasana (Hand to Foot pose)

• Tuck the left toes, raise the knee, EXHALE and bring the left foot
forward beside the right foot
• Stay in your forward bend, make sure your back straight and
comfortable
• Place your palms on the floor or hold the calve, back of the knee
or ankles
• Bring the palms together, INHALE and raise the body up

Benefits of Standing Forward Bend

• Stretches spine, hips, hamstrings, and calves
• Reduces stress, anxiety, and fatigue
• Relieves neck and back tension
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Introduction to Sun Salutation
Step 11 Hasta Uttanasana (Raised Arms pose)

• INHALE Lift your arms up overhead, arch your back coming into
a slight backbend
• Only bend as much as is comfortable for you.

Benefits of Upward Salute

• Stretches the chest and abdomen
• Creates space in the lungs
• Improves digestion
• Relieves anxiety and fatigue

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Introduction to Sun Salutation

Step 12 Namaskarasana (Salutation pose)

• EXHALE and bring the palms in salutation pose in

front of the chest

Benefits of Salutation Pose

• Calms the mind and body
• Improves posture
• Enhances focus and concentration

Repeat the cycle on the left side (left leg to the back)

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Introduction to Sun Salutation
Benefits of Sun Salutations
The advantages of Surya Namaskar steps are numerous. It has the potential to bring about
much-needed improvements in your mind and body, as well as other important parts of
your life.

• Surya Namaskar for healthy hair: Surya Namaskar stimulates and nourishes the scalp's
blood flow. This aids in preventing hair issues such as premature greying, thinning, and
loss.

• Surya Namaskar for weight loss: Surya Namaskar can be performed quicker than normal
to burn more calories. It may be used as a fantastic aerobic workout that works on all of
the body's muscles and improves metabolism. Furthermore, it incorporates a variety of
bends and stretches that aid in the uniform loss of flab across the body, particularly the
belly.

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Introduction to Sun Salutation
Benefits of Sun Salutations
• Surya Namaskar for glowing skin: Surya Namaskar improves blood circulation,
maintaining the skin looking young, beautiful, and healthy. Furthermore, keeping stress at
bay is proven to help your skin retain its firmness, avoid the emergence of wrinkles, and
delay ageing.

• Improves Digestive System: Maintaining a healthy and disease-free body necessitates a

well-functioning digestive system. Surya Namaskar improves blood circulation in the
body, which helps the intestines operate properly. As a result, increased vitamin
absorption and general wellness are possible.

• Better Menstrual Cycle: Surya Namaskar's postures and stretches might help you build
stronger abdominal muscles and manage your menstrual cycle. Regular practice of the
asana might also aid to make delivery more comfortable.
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Introduction to Sun Salutation
Benefits of Sun Salutations

• Lowers Blood Sugar Level: People who practice Surya Namaskar daily report significant
benefits in their physical and mental health. The asana improves their neurological
system's function, making it simpler to relax and overcome worry. It also helps persons
with thyroid issues by bringing their endocrine glands' activity back to normal.

• Improves Breathing: Surya Namaskar ensures that the lungs are effectively aired, and the
blood is adequately oxygenated by supplementing the breathing process.

• Battles Insomnia: One of the most important health advantages of Surya Namaskar is the
reduction of sleeplessness. It calms the mind, assists in releasing loads and concerns, and
enhances sleep patterns.

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Introduction to Sun Salutation
Summary of Benefits of Surya Namaskar:

 Helps with weight loss  Improves flexibility of the hips

 Strengthens muscles and joints  Stimulates the Manipura Chakra

 Improved complexion  Improves balance in the nervous system

 Ensures a better functioning digestive system  Reduces blood sugar levels

 Helps combat insomnia  Reduces stress levels

 Ensures regular menstrual cycle  Tones the entire body

 Useful in treatment of frozen shoulders  Improves digestion and reduces constipation

 Spinal cord and abdominal muscles are stretched  Eliminates stomach ailments

 Internal organs are massaged  Promotes balance between both sides of the body

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Learning Outcome

 Demonstrate basic skills associated with yoga activities

including strength and flexibility, balance and coordination.

 Demonstrate the ability to perform yoga movements in various

combination and forms.

 Understand and apply the knowledge of basic sequencing, and

effective group management.

 Planning relevant sequence of yoga combination for specific

needs of health management.
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References

https://www.artofliving.org/sun-salutation

https://en.wikipedia.org/wiki/Sun_Salutation

Bullock, B. Grace (2016). "Which Muscles Are You Using in Your Yoga Practice? A New Study Provides the Answers"
. Yoga U. Retrieved 22 July 2019.

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 Thank you..

See you in next session…


Happy Practising

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