Surya Namaskara (marella pravallika).pptx

Surya namaskar

1. MARELLA PRAVALLIKA 34011

2. Surya Namaskar  holds a lot of  significance in the yoga world. Surya namaskar is being practiced for more than 2000 years in I ndia It stimulates whole body and is a prayer of gratitude toward the sun.  perfect for those looking to perform an intensive workout in a small amount of time. As per the traditional forms of the asana, each of the  12 postures  is accompanied by a mantra or a chant.

3. Each step of Suryanamaskar has a Beeja Mantra and specific body part to concentrate upon. That beeja mantra should be chanted in mind and the body part should be concentrated during that specific step. This enhances efficacy of Asana Suryanamaskar is a considered as a complete Yogasana as involves each and every body parts and even mind also

4. Best Time & Procedure to Practice 

5. 1 .Pranamasana (Prayer Pose) Stand upright your feet are placed close to each other. Next, take a deep breath, expand your chest and relax your shoulder. During inhalation, raise your arms from the side and while exhaling join both your palms together as if you are praying. The prayer posture or first salutation is complete .

6. Chakra Muscles Organs /glands Spiritual Anahata Postural, from soles of feet to crown of the head Cerebellum, thymus Raising consciousness to higher levels of awareness Benefis : Good for the disease of the throat, voice is enhanced. Both mind and body become healthy

7. 2. Hasta Uttanasana   (Raised Arms Pose)   Take a deep breath, lift your arms and slightly bent backward. Your biceps must stay close to your ears.

8. Chakra Muscles Organs /glands Spiritual Vishuddhi Back, shoulders, arms, chest, abdomen Kidneys, intestines, lungs, adrenal glands, thyroid/parathyroid Invoking the grace and power of higher forces Benefis :This pose stretch all the abdominal organs and improves digestion. It exercises the arm and shoulder muscles, tones the spinal nerves, opens the lungs and removes excess weight.

9. 3. Hasta Padasana  (Standing Forward Bend Pose) Bend forward from your waist. Try to touch the floor with your hands. However, ensure that your spine remains straight. While performing this pose, you should exhale slowly and thoroughly.

10. Chakra Muscles Organs /glands Spiritual Swadhistana Hamstrings, buttocks, back, neck, shoulders GIT, kidneys, thyroid Surrender to the powerful forces of gravity

11. BENEFITS : It reduces excess weight in the abdominal region, improves digestion and help to remove constipation better blood circulation strengthen lower back increases the elasticity of the lungs tissue.

12. 4. Ashwa Sanchalanasana (Lunge Pose) Take a deep breath, stretch your left leg backward. Raise your head and look forward.

13. Chakra Muscles Organs /glands Spiritual Ajna Legs, buttocks, abdomen, thorax and neck Cerebellum Removes darkness from delusions

14. BENEFITS This pose messages the abdominal organs and improves their functioning, strengthens the leg muscles and induces balance in the nervous system Improves body metabolism Diseases of the throat are also corrected

15. 5. Chaturanga Dandasana (Plank Pose) Hold breath in and bring your right leg back as well. Now both your hands will be right under your shoulders. Ensure that your body is parallel to the ground.

16. Chakra Muscles Organs /glands Spiritual Manipura Rhomboids, buttocks, mid trapezius, neck, shoulders GIT, kidneys. This chakra is associated with strong self – worth and awareness of one’s own identity

17. BENEFITS : one gets relief from the pains – specially of arms, legs and the knees. Bulging waist is trimmed and it is good for abdominal disorders.

18. Exhale and Both your feet, hands, knees, chin, and chest will rest on the ground while your hips will remain suspended in the air. 6.Ashtanga Namaskara   (Eight Limbed Pose)

19. Chakra Muscles Organs /glands Spiritual Manipura Legs, buttocks, abdomen, thorax and neck, shoulders, forearms Recharges solar plexus, stimulates metabolism, adrenal glands, kidneys Salute to the giver of strength

20. Benefits : This pose strengthens the leg and arm muscles, develop the chest and exercises the region of the spine between the shoulder bladders

21. 7. Bhujangasana (Cobra Pose) Rest your legs and midsection flat on the ground. Position your palms beside your chest. Inhale and apply pressure on the hands to raise your upper body. At this point, your head and torso will resemble a cobra with a raised hood.

22. Chakra Muscles Organs /glands Spiritual Swadhistana Stretches abdomen muscles, anterior neck muscles strengthens posterior back muscles Kidney and liver, digestion system Praying to the awakening of creativity

23. Benefits This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves It tones the reproductive organs, stimulates digestion and relieves constipation. It also tones the liver and massages the kidneys and adrenal glands

24. 8.AdhoMukha  Svanasana  (Downward Facing Dog Pose) Keep your palms and feet where they are. Exhale and gently lift your hips, so that the body forms an inverted ‘V’. Straighten your elbows and knees. 

25. Chakra Muscles Organs /glands Spiritual Vishudhi Legs buttocks, abdomen, thorax, and neck Cerebellum, tones spinal nerves Salute to the one by whom time is measured

26. Benefits One gets relief from the pains – specially of arms, legs and knees Body muscles become strong Improves body metabolism

27. Bring your left foot forward. Keep your right leg stretched behind you and look forward. 9. Ashwa Sanchalanasana  (High Lunge Pose)

28. 10. Hasta Padasana (Standing Forward Bend) Inhale and bring your right foot forward, such that it is beside to your left foot. Keeping the position of your hands intact, exhale and slowly bend your torso to enter into the Hasta Padasana pose.

29. 11. Hasta Uttanasana   (Raised Arms Pose) Inhale and lift your upper body. Join the palms and raise your arms above your head. Then bend backward and biceps must stay close to your ears.

30. This is the last step. Breathe out and stand straight in a relaxed manner. Lower the arms and hold your palms in front of your chest. This marks the end of the first set of Surya Namaskar . 12. Pranamasana  (Prayer Pose)

31. Surya Namaskar  Contraindications Despite its many benefits, you must refrain from performing the  Surya Namaskar  if you are suffering from the following ailments: Heart patients  should consult a doctor before starting this yoga routine. If you are suffering from  back problems , you must practice Sun Salutation under your yoga teacher’s guidance. People having  high blood pressure  issues can avoid this sequence. Arthritis  leads to knee stiffness and thus hinders mobility. Since  Surya Namaskar  involves knee movements, you must perform it with caution if you are an arthritis patient.

32. Surya Namaskar  Contraindications People suffering due to  hernia  must refrain from practicing Sun Salutation as well. If you have a severe  wrist injury , you can give this yoga sequence a miss. Pregnant women  should not practice Sun Salutation as it puts pressure on the back and abdominal regions, thereby harming both the mother and the fetus . Women must also avoid performing  Surya Namaskar  while on their  Menstruation .

33. References https://www.ndtv.com/health/international-yoga-day-reasons-why-you-should-perform-surya-namaskar-daily-2249784 https://www.healthifyme.com/blog/surya-namaskar/#:~:text=Surya%20Namaskar%20starts%20with%20Pranamasana,Ashwa%20Sanchalanasana%20(Equestrian%20Pose)%2C https://www.google.com/url?sa=t&source=web&rct=j&opi=89978449&url=https://www.pslalitha.com/pdf/SURYA%2520NAMASKARAM%2520Revised%2520with%2520pictures.pdf&ved=2ahUKEwjz6P_WnfiFAxWy8jgGHRPXAdMQFnoECCwQAQ&usg=AOvVaw3cn3ayoj_UAUD5pAtLDJKr

34. Thank you