Page 1 - Practical 24

Practical Manual

Practical 24

Suryanamaskara

The word Suryanamaskara means salutations to the sun. Suryanamaskara in the
Note form of twelve yoga postures provide great amount of physical and mental strength
as well as tremendous vital energy to the body.

Aim

To perform the Suryanamaskara.

After completion of this practical you will be able to perform and demonstrate
Suryanamaskar in appropriate manner.

Requirements

• Yoga mat -1
Preparation of Yoga classroom

• The room should be clean and well ventilated.

Preparation of practitioner

• Wear comfortable loose, light cotton clothes (Not too tight)

• Remove accessories like spectacles, wrist watches, belt etc before practice.

Method

Step 1: Namaskarasana/Pranamasana (Prayer pose)
• Stand straight with feet together firmly balancing the body weight equally on
both feet.

• Relax the shoulders. Breathe in and lift both the arms up.

• While exhaling bring the palms in front of the chest in the prayer position
with fingertips pointing upwards.

• The hands should be held at the Anahata chakra against the sternum.

Step 2: Hasta uttanasana (Raised arms pose)
• Breathe in and lift the arms up and back.

• Keep the biceps close to the ears.

• Stretch the whole body upwards.
Physical Education and Yog
68