Suryanamskar to Make Your Day Happy

Surya Namaskara
S u r y a N a m a s k a r a a l s o k n o wn i n E n g l i s h a s S u n S a l u t a t i o n i s
a c o m m o n s e q u e n c e o f a s a n a s . I t s o r i g i n s l i e i n I n d i a w h e r e
t h e y w o r s h i p S u r y a , t h e H i n d u s o l a r d e i t y. T h i s s e q u e n c e o f
m o v e m e n t s a n d a s a n a s c a n b e p r a c t i s e d o n v a r y i n g l e v e l s o f
a w a r e n e s s , r a n g i n g f r o m t h a t o f p h y s i c a l e x e r c i s e i n v a r i o u s
s t y l e s , t o a c o m p l e t e s a d h a n a w h i c h i n c o r p o r a t e s
a s a n a , p r a n a y a m a , m a n t r a a n d c h a k r a m e d i t a t i o n . I t i s o f t e n
t h e b e g i n n i n g v i n y a s a wi t h i n a l o n g e r y o g a s e r i e s . S ū r y a
N a m a s k ā r a m a y a l s o r e f e r t o o t h e r s t y l e s o f " S a l u t a t i o n s t o
t h e S u n " .
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Surya Namaskara
1. Pranamasana
2. Hasta Uttanasana
3. Hasta paadasana
5. Adho Mukha Svanasana
6. Ashtanga Namaskara
7. Bhujangasana
8. Adho Mukha Svanasana
9. Ashwa Sanchalanasana
10. Uttanasana
11. Hasta Uttanasana
12. Tadasana
4. Ashwa Sanchalanasana

Pranamasana
Stand facing the Sun with palms folded
and both the thumbs touching the
chest.
Breathing: Inhale while raising the
hands and exhale as hands are brought
down to chest level

Hasta Uttanasana
Raise hands upward, with feet
firmly on the ground, bend
backwards, stretch arms fully.
Breathing: Inhale

Hasta paadasana
Slowly bend forward, hands
touching the earth with respect,
head touching the knees. Breathing:
Exhale

Ashwa Sanchalanasana
Set both hands with the palms
down firmly on the
ground, pull the left leg
backward, raise the head
looking at the Sun, full weight
resting on the two
palm and ten fingers.
Breathing: Inhale

Adho Mukha Svanasana
Bring right leg back close to left
leg, keeping hands and legs
straight, bend the body at the hip
forming an arch, just like a
mountain, known as parvathasan or
mountain pose’. Breathing: Exhale

Ashtanga Namaskara
Stretch yourself fully on the ground in the Saashtanga Namaskar pose (all
eight ‘anga’ or parts of the body on the ground – head, thigh, eyes
(sight), mind, word, feet, hands and ears (hearing)). In
reality, feet, knees, thighs, chest, forehead touch the ground with the hands
stretched out and in folded position, with your mind and thoughts on the full
Namaskar, then slowly turn the head to the sides first to left and then to right
so that each ear touches the ground.
Breathing: Inhale first and then Exhale fully.

Bhujangasana
Slowly raise the head, bend backward as much as
possible, hands straight, in the cobra pose.
Breathing: Inhale

Pranamasana
Bring right leg back close to left
leg, keeping hands and legs
straight, bend the body at the hip
forming an arch, just like a
mountain, known as parvathasan or
mountain pose’. Breathing: Exhale

Hasta Padasana
Slowly bend forward, hands
touching the earth with respect,
head touching the knees. Breathing:
Exhale

Hastauttanasana
Raise hands upward, with feet
firmly on the ground, bend
backwards, stretch arms fully.
Breathing: Inhale

Suryanamskar to Make Your Day Happy

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Suryanamskar to Make Your Day Happy