This PPT Prepared by Teacher Educator From Thiagarajar college of Preceptors-Madurai for B.Ed Trainees.

1. YOGA HEALTH AND PHYSICAL EDUCATION
UNIT-1
Dr.A.Telma Priya
Physical Director
Thiagarajar College of Preceptors
Madurai

3. Surya namaskar
 Surya Namaskar is a practice whose origins date far back to the
epochs of history. When man first became aware of a spiritual power
within himself reflected in the material universe. The awareness of
yoga Surya Namaskar, meaning 'salutation to the Sun can be seen as a
form of workship of the Sun and all that it represents on the micro and
macrocosmic levels.
 In yogic terms indicates that the practice of surya namaskar awakens
the solar aspects of man's nature and releases this vital energy for the
development of higher awareness. This can be realized by the practice
of surya namaskar each morning well as being a fine way to pay tribute
to the source of creation and life.

4. Surya Namaskar
 Surya Namaskar is a series of twelve physical postures. These
alternating backward and forward bending asanas flex and stretch
the spinal column and limbs through their maximum range.
 The series gives such a profound stretch to whole of the body that
few other forms of exercise can be compared with it synchronizing
the breathe with the movements is important. The basic breathing
principle followed is inhalation during backward bending postures,
due to expansion of the chest, and exhalation with forward bending
postures, due to compression of the chest and abdomen

5. Surya Namaskar
The ideal time to practice Surya Namaskar is at sunrise, the most peaceful,
of the day, 'when the atmosphere is full of the sun's ultraviolet rays, so
important for the body. Make a habit of rising early, answering the call of
nature, taking a bath, and practising Surya Namaskara. Whenever possible,
practice in the air, wearing light and loose clothing to allow the skin to
breathe and to absorb Sun energy.
Surya Namaskar is ideally practiced facing the sunrise, on a blanket spread
the floor or ground. If it is not possible in the early morning, and then the
practice can be done at any convenient time, provided the stomach is
empty. No food should be taken for at least three to four hours beforehand.
In the evening dinner is also a good time to practice, as it stimulates the
digestive fire.

6. The Twelve Posture Count

7. 1 : Pranamasana (Prayer Pose)
 Stand erect with the feet together, let the hands be
by the side of the body join both the palms
together like worshiping in Namaskara mudra,
rest on the chest, sternum. Set forearm:; straight
so that the hand position looks like a triangle.
 It is like a prayer pose, so one can do prayer or
homage to the Sun - god. The body is totally
relaxed, mind is focused with awareness.
 Breathing: Breathe out completely.
 Spiritual: Anahata Chakra is activated .
 Benefits: It helps to relax the nervous system and
maintain the balance of your body.

8. Count 2 : PIRAIASANA (Crescent Pose)
 Raise and stretch the arms above the head
touching the Cars. Push the hip and stomach
forward, allowing the upper trunk, chest and
head with hands mow back ward.
 Breathing: In the hale while moving back
ward.
 Spiritual: Visudhi Chakra is activated.
 Benefits: It stretches and tones the muscles
of the abdomen. Expands the chest which
results in a full intake of oxygen where lung
capacity is fully utilized. The objective of
doing this asana is to expand the whole body
from heels to the tip of the fingers.

9. Count: 3 PADHA HASTASANA (HAND TO
FOOT POSE)
 Bend forward, place the palms or
fingers of the hand by the sides of the
feet. Try to touch the knee with
forehead. Keep the knees straight.
 Breathing: Exhale while bending
forward.
 Spiritual: Swathistana Chakra is
activated
 Benefits: It makes the waist and spine
flexible. Stretches the hamstrings and
open the hips, shoulders, and arms.

10. Count:4 ASHWA SANCHALANASANA
 Place the palms nut beside the feet. Stretch the
right leg back ward as far as possible, the toes
touching the ground. Fold the left knee, hip,
raise the chest up, head tilted backward, eyes
gazing upward towards the sky. The total back
is curved in an arch.
 Breathing: Inhale when the chest and head are
raised.
 Spiritual: Ajna Chakra is activated
 Benefits: It makes the spine and neck flexible
and strengthens the leg muscles. It also helps in
indigestion and constipation.

11. Count-5 PARVATHASANA (mountain pose/
Plank pose)
 Raise the hip and buttocks up, and
lower the trunk down and the head
pushed in between the arms, so that
the body looks like a triangle.
 Breathing : Exhale to assume the
posture
 Spiritual: Visudhi Chakra is activated
 Benefits: It stretches the arms, chest,
shoulder, and spine, improves
posture and calms the mind.

12. Count-6 ASTANGA NAMASKARA (Salute with 8
parts)
 Lower the knees, chest, and chin to the
floor and then bring the Chest and Chin
to the floor, Keeping the buttocks
elevated. The hands, chin, chest,
 knees and toes touch the floor and the
spine is arched. Focus the awareness at
the centre of the body.
 Breathing . Exhale while lowering.
 Spiritual: Swathistana Chakra is activated
 Benefits: It increases the flexibility of
the back and spine. Strengthen the back
muscles and reduces stress and anxiety.

13. Count-7 BHUJANGASANA (Cobra Pose)
 Lower the buttocks and hips to the floor.
Stretch the toes out Raise the head and
spine gradually, supported by back muscles
75% raise the shoulders along with chest
supporting 25%, tilt the head backward
gazing upward, the back is now curved like
a arch. The arms must remain slightly bent
at the elbows.
 Breathing – Inhale while raising the torso.
 Spitirual: Anahatha Chakra is activated.
 Benefits: It stretches the shoulders, chest
and back, increases flexibility and elevates
mood.

14. Count-8 PARVATHASANA (mountain
pose)
 Raise the hip and buttocks up, and lower
the trunk down and the head pushed in
between the arms, so that the body looks
like a triangle.
 Breathing : Exhale to assume the posture
 Spiritual: Visudhi Chakra is activated
 Benefits: It increases the blood flow to
the spinal region and strengthens the
muscles of the arms and legs.

15. Count-9 ASHWA SANCHALANASANA
(Equestrian Pose)
 Bring the same left leg forward in between
the hands. The right leg is lowered and
stretched backward placing the knee on the
floor. Push the pelvis forward, raise the
trunk up, tilt the head backward gazing
upward. Assume the position - 4. (one can
change the other leg also.)
 Breathing: Inhale while raising tire chest
lip.
 Spiritual: Ajna chakra is activated.
 Benefits: It brings flexibility to leg muscles
and tones the abdominal organs.

16. Count -10 PADHA HASTASANA (Hand to foot
pose)
 Bring the left leg forward next to
right foot. Assume the position- 3
 Breathing: Exhale Completely
 Spiritual: Swathistana Chakra is
activated
 Benefits: It Stretches the
hamstrings and opens the hips,
shoulders and arms.

17. Count-11 Hatsa Utthanasana (raised arms
pose)
 Raise the torso up, hands raised above the
head touching the cars. Push forward the
hip and stomach, following the upper
trunk, chest and head with hands move
beck ward. Assume the position - 2.
 Breathing : Inhale while a assuming the
pose.
 Spiritual : Visudhi Chakra is activated.
 Benefits: It stretches and tones the
muscles of the abdomen. Expands the
chest which results in a full intake of
oxygen where lung capacity is fully
utilized. The objective of doing this asana
is to expand the whole body from heels to
the tips of fingers.

18. Count-12 PRANAM ASANA (Prayer Pose)
 Come back to erect standing position
bring the hands to namaskara mudra.
Assume the position - 1.
 Breathing: Exhale to assume tire
position.
 Spiritual: Anahatha Chakra is activated.
 Benefits: It strengthens thighs, knees,
and ankles and improves posture.

19. Top Benefits of Surya Namaskar
 Helps in weight loss: Nowadays people are suffering from weight gain
due to lifestyle issues and excess stress. The Surya Namaskar practice
stretches the abdominal muscles and helps to reduce excess weight and fat
around your stomach. Moreover, it also helps to tone your arms, abs, and
brings flexibility to your spine.
 Stress reducing agent: The Surya Namaskar helps to reduce stress and
improve memory and nervous system. It brings calmness and helps to
concentrate.
 Improves blood circulation: The Surya Namaskar practice not only
involved in physical activity but also in mental activity. Since inhalation
and exhalation involve in this practice, the lungs are continuously
ventilated and the blood remains oxygenated. It’s an effective practice to
detoxify your body in terms of removing carbon dioxide and other toxic
gases.

20. Thank You
Regular practice of 12 counts of Surya
Namaskar in the early morning hours
gives enormous benefits mentally as
well as physically.
Stay focused and stay safe!!!