YOGA

Presented by:-Ranit Paul

Class-11(CBSE) COMMERCE
Practice of
Suryanamaskar
INTRODUCTION:-
Surya Namaskar, also called Sun Salutation is an ancient
yogic practice of paying respects to the sun. Seven different
postures or Asana are done cyclically into a specific 12 steps
pattern in a Surya Namaskar. It is known to be an effective
cardiovascular workout and has a greatly positive impact on
the human body and mind.
This routine is generally considered to be a morning
practice which is to be performed at dawn. The
sequence of asanas or poses stimulates all organs,
systems, muscles, and chakras. Among other health
benefits of Surya Namaskar, it is also said to cultivate
stillness and concentration of the mind.
Step 1: Prayer pose – Pranamasana
ecution:-
1. Stand at the end of your mat, keep your feet together
and distribute your weight on both feet equally.
2. Open your chest and just relax your shoulders.
3. Breathe in and lift both your arms up from the sides.
4. Exhale and bring your palms together in a prayer
position in front of your chest.
5.

Benefits:-
1. Prayer pose signifies the dedication
towards the Sun and sun salutation. It
calms the mind, develops patience,
and relieves stress or anxiety. It
activates the Anahata chakra and
helps in balancing the emotions.
Step 2: Raised arms pose – Hastauttanasana
Execution:-

1. Breath in and lift your arms up and

back.
2. Make sure that your biceps are close to
your ears.
3. Make effort to stretch your whole body
starting from the heels up to the
finger tips
4.
Benefits:-
1. Stretches the arms, abdomen, neck, and back
muscles. Stimulates the Vishuddhi chakra and
balances the thyroid and parathyroid gland
and regulates the endocrine system. This
posture is beneficial in improving digestion.
It also relieves backaches, fatigue, and cures
mild anxiety.
Step 3: Hand to foot pose – Hasta Padasana
Ex ecutio n:-

1. Breathing out and bend

forward from your waist
while keeping your spine
straight. Exhale and
completely bring your
hands down to the floor
beside your feet.

Benefits:-
1. Padahastasana stretches the spine and makes it supple. It
strengthens the thighs, calves, and knees. It even relieves
anxiety, stress, and headaches. This pose has therapeutic action
on insomnia and osteoporosis. It stimulates the Sacral chakra
and enhances the creative side of the practitioner as well as
brings in pleasure. It is also beneficial for the digestive and
reproductive systems.
Step 4: Equestrian pose – Ashwa
Sanchalanasana
Execution:-

1. Breath in and push

your right leg as far
back as possible.
Bring your right
knee to the floor
and slowly look up.

Benefits:-
1. Ashwa Sanchalanasana enhances the
strength of the legs and spine. It
increases lung capacity and improves
the respiratory system. On the
energetic level, it works on Ajna
Chakra and develops brain capacity. It
cures constipation, indigestion, and
sciatica.
Step 5: Stick pose – Dandasana
Execution:-
1. Inhale drawing the left foot backward placing it
beside the right. Exhale curling the toes in
and pressing the hands on the floor lower the
chest closer to the floor. Balance the entire
body on the toes and hands.

Benefits:-
1. This posture focuses on strengthening the core muscles
and tones the abdominal muscles. It strengthens the
arms, shoulders, and wrists. Chaturanga dandasana
also helps improve posture as the spinal muscles also
gain strength. The core muscles are actively engaged
holding this posture that helps in burning the
abdominal fat.
Step 6: Salute with eight parts or points –
Ashtanga Namaskara
Execution:-
1. Gradually bring your
knees down to the
floor then exhale.
Slightly take your hips
back and slide
forward. Relax your
chest and chin on the
ground. Elevate your
posterior a little bit.

Benefits:-
1. It strengthens the arms and
leg muscles. It stimulates
the Manipura Chakra.
This pose also relieves
digestive ailments.
Step 7: Cobra pose – Bhujangasana
Execution:-
1. Slide forward and raise your
chest up into the Cobra
pose. Keep your elbows
bent and fixed in this
pose. Keep your shoulders
away from your ears.
Slowly look up.

Benefits:-
1. It improves the blood circulation. This
pose stretches the shoulders,
chest, back, and legs muscles. It
improves the flexibility of the
spine. It activates the sacral
chakra. This relieves the menstrual
pain, backache, and sciatica
Step 8: Mountain pose – Parvatasana
Execution:-

1. Breath out and lift your

hips as well as your
tail bone up. Put
your chest
downwards to create
an inverted V pose.

Benefits:-
1. It activates the vishuddhi chakra.
This inverted pose supplies
oxygenated blood to the brain
and calms the mind. It also
improves body posture and
helps in increasing height.
Step 9: Equestrian pose – Ashwa
Sanchalanasana
Execution:-
1. Breath in and bring your
right foot forward in
between the two
hands. Bring your left
knee down to the
ground. Press your hips
down then look up.

Benefits:-
1. Ashwa Sanchalanasana enhances the strength of the legs and spine. It
increases lung capacity and improves the respiratory system. On
the energetic level, it works on Ajna Chakra and develops brain
capacity. It cures constipation, indigestion, and sciatica.
Step 10: Hand to foot pose – Hasta Padasana
Execution:-
1. Breath out and bring your
left foot forward. Keep
your palms on the
ground. You can bend
your knees, if you feel
some discomfort.

Benefits:-
1. Padahastasana stretches the spine and makes it supple.
It strengthens the thighs, calves, and knees. It even
relieves anxiety, stress, and headaches. This pose has
therapeutic action on insomnia and osteoporosis. It
stimulates the Sacral chakra and enhances the
creative side of the practitioner as well as brings in
pleasure. It is also beneficial for the digestive and
reproductive systems.
Step 11: Raised Arms Pose-
Hastauttanasana
Execution:-
1. Breath in and roll your
spine up, Make your
hands go up and bend
backwards a little bit
Push your hips slightly
outward.

Benefits:-
1. Stretches the arms, abdomen, neck, and back
muscles. Stimulates the Vishuddhi chakra and
balances the thyroid and parathyroid gland
and regulates the endocrine system. This
posture is beneficial in improving digestion. It
also relieves backaches, fatigue, and cures
mild anxiety.
Step 12: Prayer pose-Pranamasana
Execution:-
1. Exhale and first
straighten your
body. Bring your
arms down.

Benefits:-
1. Prayer pose signifies the dedication
towards the Sun and sun salutation. It
calms the mind, develops patience,
and relieves stress or anxiety. It
activates the Anahata chakra and
helps in balancing the emotions.
Contradictions:-
1. Body Weakness: Due to the difficulty of this yoga sequence, caution should be exercised if the user has bone or muscle
weakness.
2. Back Injury: In the Suryanamaskar (sun salutation), the spine expands and contracts, putting pressure on the hip and lower
back. Hence, even if one has been practicing this for years, individuals with a very bad back or a back injury should
avoid this. If the yoga practitioner has recovered from the back condition or injury, it is crucial to follow a yoga
teacher's instructions or begin carefully.
3. Expecting Mothers: Pregnant women should also not perform this since it puts strain on their backs and abdomen.
4. High Blood Pressure: This sequence should be avoided by those who have high blood pressure. However, for someone
who is not elderly, starting this yoga pose slowly and cautiously is possible with the right direction from a yoga teacher.
5. Heart Issue: Before performing the Sun Salutation, someone with a heart issue is advised to visit a doctor. Keep in mind
that age does play a significant influence on someone with a cardiac problem.
6. Arthritis: When performing several Suryanamaskar poses, knee strength is crucial. So, one should go slowly or skip this
sequence if have severe arthritis that is causing knee stiffness.
7. Wrist Injury: Damage to the wrist will make the sequence challenging because poses like cobra pose, adho mukha
svanasana, and descending to eight limbs pose put a strain on the wrists, increasing tension and risk of injury.
8. Hernia: Sun salutation should be avoided by anyone suffering from a hernia.
CONCLUSION:-
The physical benefits of Surya Namaskar are plenty. This
12 posture yogic kriya lubricates all the joints of your
body by synchronizing with your breath giving you better
physical health and mental concentration. The regular
practice of 12 rounds of Surya Namaskar not only gives
you enormous benefits that let you discover who you are
but also keeps your body healthy and fit from the inside
out!