Sun Salutation

1. Surya-namaskar is a complete exercise to all the muscles and joints of the body.
2. Tones all the muscles of the body and reduces fat thereby helping to control obesity and
metabolism of the body.
3. It strengthens the spine and abdominal muscle to control nervous system and activity of
the internal organs.
4. Expands the rib-caze, increases the capacity of lungs making the breath smooth and
easy.
5. Activates the glands and regulates the hormone.
6. Encourage the lymph drainage thereby increasing the immunity and resistance of the
body.
7. It increases the circulation of whole body thereby acting as an excellent cardiac workout
to enhance the blood circulation and warming up the body.
8. It increases concentration, memory, learning and focusing ability and vigilance.

Posture: Surya-namaskar - Sun Salutation

Translation: The Sanskrit word surya means sun. Namaskar is the
Hindi word for Namaste, from the root nam, to bow.
Namaskar means salutation, salute, greeting or praise.
Pronunciation: soor-yee-ah-nahma-skar

STEP ONE: STEP TW O:

Stand facing the direction Inhale and raise the

of the sun with both feet arms upward. Slowly
touching. Bring the hands bend backward,
together, palm-to-palm, at stretching arms above
the heart. the head.
 STEP THREE: STEP FOUR:

Inhale and move the

Exhale slowly bending right leg back away
forward, touching the from the body in a
earth with respect until wide backward step.
the hands are in line with Keep the hands and feet firmly on the
the feet, head touching ground, with the left foot between the
knees. hands. Raise the head.

STEP FIVE: STEP SIX:

While exhaling, bring
the left foot together Exhale and lower
with the right. Keep the body to the floor
arms straight, raise until the the feet,
the hips and align the knees, hands,
head with the arms, forming an chest, and forehead are touching the
upward arch. ground.

STEP SEVEN: STEP EIGHT:

Inhale and slowly While exhaling, bring
raise the head and the left foot together
bend backward as with the right. Keep
much as possible, arms straight, raise
bending the spine the hips and align the
to the maximum (as in the naga- head with the arms, forming an
asana). upward arch.

STEP NINE: STEP TEN:

Inhale and move the

right leg back away
from the body in a
wide backward step.
Keep the hands and feet firmly on the
ground, with the left foot between the
hands. Raise the head.
Exhale slowly bending
forward, touching the
earth with respect until
the hands are in line with
the feet, head touching
knees.

STEP ELEVEN: STEP TW ELVE:

 Inhale and raise the Stand facing the direction
arms upward. Slowly of the sun with both feet
bend backward, touching. Bring the hands
stretching arms above together, palm-to-palm, at
the head. the heart.

Duration 15 minutes to 30 minutes or 2 to 12 rounds everyday