Participate in the Surya Namaskar* Yagna (A YOGATHON) Jan 11 – Jan 26, 2014

1. Participate in the Surya Namaskar* Yagna (A YOGATHON) Jan 11 – Jan 26, 2014 Register at www.hssus.org/sny/ Email: sny@hssus.org * Surya Namaskar is a yoga practice that involves a series of body postures (ãsanãs). Benefits include stress relief and whole-body workout

2. Siddha (Pranamasan) • Stand erect with feet touch fully each other. Chest out shoulder back and pressed below, neck straight. • Palms together touching each other in front of chest, fingers perpendicular to ground, thumbs touching to chest. • Fore-arms in line, parallel to the ground. • Step 1: Urdhvasan (Inhale) • Palms engaged upward together in Namesake Mudra, Pointing towards the sky i.e. “NabhoVadan” • Arms and legs straightend and Head will bent backwards. • Eyes fixed on wrists i.e. :Karamula” • Spine bent backwards and body above the trunk in graceful curved arch. How to Conduct Surya Namaskar • Step 2: Uttanasan (Exhale) • Hand downwards in motion without bending in elbows. • Palm flat on the ground, just by the side of each foot. • Distance between palm equal to that of shoulders. • Big toes and palm in the line from front and straightened your legs. • Chins touches the chest and Forehead touching the knees. • Step 3: Ek Pad Prasarasan (Inhale) • Keep right foot and both palms steady on the ground, left leg stretched backwards. • Left knee and toe touching the ground and make your arms straight. • Right knee folded, Calf, Thigh and last rib touching each other. • Chest out, shoulders and head touching each other. • Head thrown backwards, making arch-like spine. • Eyes towards the sky. • Step 4: ChaturangDandasan (Exhale) • Right leg stretched back without moving both hands from their places. • Legs and arms straight, knees and elbow straightened. • Entire body in straight line from head to heel, supported on fix palms and toes only. • Eyes fixed on the ground, at right angle to the body. • Feet touching each other.

3. Step 5: SashtangPranipatasan (Retain) • Arms bent at elbow, without moving both the palms and Toes. • Forehead ,chest and knees simultaneously touching the ground, together with the palm and toes. • Chin pressed on the chest, Nose and pelvic region elevated • Both elbows drawn towards each other • Step 6: UrdhvamukhShwanasan (Inhale) • Arms straight, elbows straightened and chest pushed out. • Waist pull towards the centre, between palms. • Spine fully arched, Eyes towards the sky and Shoulder and head thrown back. • Knees touching the ground, feet together, toes firm • Step 7: AdhomukhShwanasan (Exhale) • Without shifting the palms and the toes from the ground, the torso is raised upwards. • Both heels touching the ground. • Heels, waist and wrist form a triangle. • Head pulled towards knees, Chin touched to chest • Eyes centered on nose-tip • Step 8 : Ek Pad Prasarasan (Inhale) • Left knee forward, folded in knee, foot resting between palms on its original place. • Right knee and toe touches the ground. • Rest of the body as it was in third position. • In order balance movement of legs, they should alternate changed in each Surya Namaskar • Step 9: Uttanasan (Exhale) • Keeping palms fixed on the ground, bring right foot forward in original place aligned with left leg. • Big toes and heel touching each other, i.e. “SamaCarana” • Legs and Arms Straight, Knees and elbow straightened, • Chin touching chest and Forehead touching the knees. • Body vertically well balanced. • Step 10 :Siddha (Pranamasan) • Stand erect with feet touch fully each other. Chest out shoulder back and pressed below, neck straight. • Palms together touching each other in front of chest, fingers perpendicular to ground, thumbs touching to chest.

4. Benefits of Surya Namaskar • Surya Namaskar provides all of the key health benefits of yoga in a very succinct package. It is a holistic exercise that provides physical health benefits, but also mental or emotional as well as spiritual benefits. The obvious advantage of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments and the skeletal system by improving posture, flexibility and balance. • Surya Namaskar is an excellent alternative to caffeine and other stimulants. If you suffer from insomnia or sleep disturbances, you will find practicing Surya Namaskar aids in helping you fall asleep without the need for depressants. • With regular practice, Surya Namaskar is an excellent way to manage stress and alleviate depression. You will expend a tremendous amount of energy as you move through the two sets of poses. • In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles. • Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases. • Surya Namaskar teaches you to concentrate, and learning to achieve the poses is incredibly gratifying. • Prevents loss of hairs, Eliminates unpleasant smell from body and revives and maintains the spirit of youthfulness.

5. Benefits of Surya Namaskar • In addition to these physical benefits, Surya Namaskar practice stimulates and conditions virtually every system in the body. It is good for the heart and stimulates the cardiovascular system. It oxygenates the blood and helps strengthen the heart. Surya Namaskar is good for the digestive system and the nervous system. • Practicing Surya Namaskar also benefits the Endocrine system and enables the various endocrinal glands to function properly. These include the thyroid, parathyroid and pituitary glands as well as the adrenal gland, testes and ovaries. • Surya Namaskar is good for the digestive system and the nervous system. It stimulates the lymphatic system and supports respiratory system health. Who should not do Surya Namaskar • Pregnant women should not practice this after third month of pregnancy. • Patients of Hernia and high blood pressure are warned against this practice. • People suffering from back conditions should seek proper advice before commencing Surya Namaskar. • Women should avoid Surya Namaskar during menses.

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