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SNY 2020 Updates:

Hindu Swayamsevak Sangh USA (HSS) announces the fourteen annual "Yoga for Health, Health for Humanity Yogathon" or "Surya Namaskar Yajna". The 16-day event aims to create awareness about Yoga and its advantages in achieving a healthy body, mind, and spirit. Surya Namaskar integrates simple Yoga postures in 10-steps that, along with easy breathing technique, can provide immense health benefits to both the body and the mind.

Each year Hindus worldwide celebrate January 14th as Makar Sankranti – a day that marks the change of season as the Sun enters the sign of Capricorn or Makar. Makar Sankranti ushers in longer days; thus, the festivity symbolizes sunshine in life. To mark this occasion, HSS has organized the " Yoga for Health, Health for Humanity" Yogathon from January 18th to February 2nd, 2020.

HSS initiated this health awareness project in 2006. Since its inception, participants from 40 states actively took part via various Yoga Centers, community organizations, schools and colleges regardless of individual faiths and beliefs, have participated and collectively performed over 4 million Surya Namaskars. Community leaders and many elected officials across the nation have appreciated this initiative and encouraged their residents to participate and gain the benefits of an overall healthy lifestyle.

This year also, HSS invites community groups, Yoga centers, students, and individuals to learn and participate in Health for Humanity Yogathon. This program is open to people of all ages, gender, and races. Details of this event, training resources and advertising aids are available on this web site. For questions or suggestions, at email "[email protected]" or 973-500-8HSS (8477)

Surya Namaskar Tutorial

About Us

We volunteer for Hindu Swayamsevak Sangh, a US-based non-profit organization that aims to promote community spirit and ideals among Hindus residing in the United States. Our focus is to instill the values and virtues of Dharma in our next generation and contribute to the overall physical, intellectual, and spiritual development of local communities. With this core idea in mind, we have been organizing Surya Namaskar Yajna – The Health for Humanity Yogathon every year around mid-January, wherein we reach out to local communities to perform this unique routine of Sun Salutation (Surya Namaskar) Yoga that can significantly improve our overall health and well-being.

This Sun Salutation Yogathon (SNY) is a nationwide effort to create awareness about yoga and its advantages in achieving a healthy body, intellect, and spirit.   In the 2010 Yogathon, more than 9,000 people from 40 states performed nearly 950,000 Surya Namaskar, and realized the potential of this project in contributing to their positive health. HSS encourages its members at its 150+ centers across the country, and all interested people and organizations to perform one million repetitions of   Surya Namaskar.

We appreciate your time and interest in finding out more about us. If you want to learn Surya Namaskar, visit our Resources page. If you have further questions or suggestions, please email us at [email protected] or call at 973-500-8HSS (8477).

FAQ

1) What is Surya Namaskar ?

One Surya Namaskar is a sequence of 10 simple asanas (Yoga postures) performed gracefully. Surya Namaskar is a Sun Salutation that is traditionally performed at dawn facing towards the rising sun. Its roots can be found in the yoga philosophy of Vedic traditions. The routine helps develop all five personality levels, namely physical, prana, mental, intellectual, and spiritual. This helps individuals to lead a very healthy lifestyle with a profound sense of well-being.

2) What are the benefits of Surya Namaskar ?

Surya Namaskar in a set of ten yoga postures provides good exercise to the whole body, calms the mind, and sharpens the intellect.

  • Surya namaskar energizes the entire neuroglandular and neuromuscular system of the body and its regular practice ensures a balanced supply of oxygenated blood and perfect harmony to all the systems of the body thus involves the entire psychosomatic system of human constitution.
  • Surya-namaskar is a complete exercise to all the muscles and joints of the body. It tones all the muscles of the body and reduces fat thereby helping to control obesity and metabolism of the body..
  • It strengthens the spine and abdominal muscle to control nervous system and activity of the internal organs.
  • It expands the rib-cage, increases the capacity of lungs making the breath smooth and easy.
  • it activates the glands and regulates the hormone.
  • It encourages the lymph drainage thereby increasing the immunity and resistance of the body.
  • It increases the circulation of the whole body thereby acting as an excellent cardiac workout to enhance the blood circulation and warming up the body.
  • It increases concentration, memory, learning and focusing ability and vigilance.
  • It is relaxing and rejuvenating, and tension, stress, and anxiety melt away as you perform Surya Namaskar.
  • 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. It stimulates the lymphatic system and supports respiratory system health, as well.
  • 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.

3) Who should and should not practice Surya Namaskar?

Surya Namaskar Yajna is appropriate for every age group with certain limitations and subject to medical conditions.  Pregnant women should not practice after the first 3 months. People with high blood pressure or heart disease should consult their physician before practicing Surya Namaskar. People with back pain should also consult a physician before practicing Surya Namaskar.

4) How to do Surya Namaskar ?

Different schools of yoga do Surya Namaskar with slight variations. There are more than 40 forms of Surya Namaskar. This site presents easy to follow instructions and videos on How-to-dos. Use the flyer or poster to print instructions to be used during practice

5) What is Yajna?

Yajna generally means sacrifice or service. The meanings of yajna are varied. Yajna can also refer literally to the havan/fire ceremony, where we sit around a fire, placing offerings into the flames. Yajna is normally performed with the objective of ushering in success and/or prosperity. HSS is starting the Surya Namaskar Yajna with the objective to inculcate the yoga practice, and consequently, health, in our daily life.

6) Why Surya Namaskar Yajna ?

Our goal is to promote physical and mental well-being by means of Surya namaskar – a basic sequences of yogic postures.

Simple asanas (postures) for physical development
Mental, intellectual and spiritual development
Inculcate the Yoga practice in our daily life
Lead a healthy lifestyle with
Eternal bliss

7) When do we practice Surya Namaskar?

The best time to practice Surya Namaskar is early in the morning on an empty stomach during Sunrise. You may or may not see the sun based on the location of your practice.

8.) How many positions are there in Surya Namaskar?

The Suryanamaskar is done in more than 40 different styles all over the world.
There are set of well-balanced movements that will stretch all the muscles in the body.
HSS has devised a 10-step routine of Surya Namaskar that is simple to follow.

9) How can I join the Surya Namaskar Yajna?

Please visit the Shaka/Balagokulam near you or visit http://hssus.org/sny
Practice Surya Namaskar everyday during the Yajna period.
Keep the count on the Individual/Family tracking sheet.
Once a week submit it to local Shakha/Balagokulam coordinator.

Continue to do it even after the yajna. Do it every day the rest of your life, and experience the wonders!

10) What is Makar Sankranti?

Makar is the Zodiac Sign of Capricorn, and Sankranti means change/transition or sankramaNa

Makara Sankranti falls close to January 14th (it could be 15th). This is one of the very few festivals in India that is based on the solar calendar. It is a day of great significance and marks the beginning of the Sun entering the Makara Raasi (the zodiac sign of Capricorn – goat). This signifies the onset of “ Uttarayana”. Uttarayana marks the end of a long winter with the return of the sun to the Northern Hemisphere and hence the name Uttarayana (Uttara – North).

11) What is Ratha Saptami?

Ratha Sapthami is the seventh day after the new moon (Amavasya) in the month of the Thai (mid-January – mid-February). Again the exact date varies as it is based on the lunar calendar.

Ratha Saptami is also known as Surya Jayanti, the appearance day of the Surya, the Sun god.
Mythologically, it is said to be Sun god’s birthday. It is celebrated in a number of Hindu temples everywhere.

12) Which day is celebrated as Global Surya Namaskar day?

Kreeda Bharathi in India celebrates the Ratha Saptami day as “ Global Suryanamaskar day”.

13) What is the meaning of Surya Namaskar starting sloka?

Always worship the Sun [ Our Energy Source ] sitting at the center of the galaxy, on a lotus, wearing Keyur, Makarkundal Crown, holding Conch and Chakra and having glittering golden body.

14) What is meaning of the Surya Namaskar ending sloka?

Those who regularly perform Suryanamaskaras attain healthy long life. They become strong, knowledgeable and have the courage to fight with valor. They possess brightened personality.

15) Why did the spelling change?

Spelling Sanskrit words in English has many school of thoughts. There are many variations like Yajna, Yagna, Yadnya, Yagya etc.

Disclaimer

Your participation in this event requires the performance of yoga postures and may expose you to the risk of bodily injury. If you have any history of injury or illness that may be aggravated by your participation, you should consult with a physician or other health care professional beforehand.

-Hindu Swayamsevak Sangh USA Inc.

Surya Namaskar Steps

Sthiti

Surya Namaskar-Position : From Aarama, come to Surya Namaskar-Position (starting posture) in 3 counts: Ek-Do-Teen. These are the actions to be performed in three counts.
1. Join the heels, hands on the side, fingers facing down and palm open.

2. Join the toes.

3. Join your hands to form Namaste position. Palms should be pressing against each other and the thumb joint should be at sternum (Solar Plexes).
In this posture, breathing is normal and slow. Face should be normal and relaxed.

Ek

Step One: As you breathe in… Slowly raise your hands with biceps touching the ears and hands in namaste posture. Slowly bend backwards from your waist. Do not bend the knees. Look towards your palm.

Do

Step Two: While breathing out… Slowly bend forward from the waist. Try to touch your palm to the floor on either side of your legs. Do not bend the knees. Nose should touch the knees. People with back problems should not bend too much. Bend only as much it is comfortable.

Step Three: As you breathe in… [Note: The description is for odd-numbered namaskars (1st, 3rd, 5th, etc.) For even-numbered ones (2nd, 4th,..) interchange left and right leg]. Take your left foot back. The left knee should touch the floor. Two palms should be completely on the ground and the right foot should be in between the two hands. Fingers should be pointing to the front. Lean forward on the right knee, so that calf and thigh muscles press against each other chest rests on the thigh. Look up and make a concave on your back.

Char

Step Four : While breathing out… Take right foot back and join with left foot. Arms should be straight. Most of the weight will be on the arms. The body should be in one plane like a slide. Look 5 feet in front of you on the floor.

Panch

Step Five : Bend your arms and touch your feet, knees, chest and forehead to the ground. Do not touch abdomen or nose (you don’t want to breathe in the dust!)

Che

Step Six: As you breathe in… Come forward and bend back as much as you can. Abdomen should come between your hands. Look back from the top. Two legs should be joined.

Sat

Step Seven : While breathing out… Form a mountain like posture. Push your chin towards the chest. Heels should touch the floor.

Aath

Step Eight : As you breathe in..[Note: The description is for odd numbered namaskars (1st, 3rd, 5th, etc.). For even numbered ones (2nd, 4th,..) replace left leg with right leg] bring your left foot forward all the way between the hands. Exactly like step three.

Nau

Step Nine : While breathing out…Bring the right foot forward and stand up as in Do.

Das

Step Ten : Back to Surya Namaskar Sthiti.

Resources

Following are the 13 names of Surya – the Sun god. Say one name before every repetition.

ध्येय सदा सवितृ मण्डलमध्यवर्ति, नारायण सरसिज़ासनसन्निविष्ट ।
केयूरवान मकर कुण्डलवानकिरीटी, हारी हिरण्मय वपूर्धृत शंख चक्र ॥

Om dhyeya sada savitra mandala madhyavarti |
Narayana sarasija sanasanni vishtah |
Keyuravana makarakundalavana kiriti
Hari hiranmaya vapura dhritashankha chakrah ||

One should meditate on the form of Lord Narayanasituated in the sun globe. He is seated on a lotus, with golden bracelets, crown, shark earrings; he is golden in complexion and holds the Shankha and chakra in his hands

ॐ मित्राय नमः Om Mitraaya Namah Who is friendly to all
ॐ रवये नमः Om Ravaye Namah The shining one, the radiant one
ॐ सूयार्य नमः Om Suryaaya Namah Who is the dispeller of darkness and the life-giver
ॐ भानवे नमः Om Bhaanave Namah One who illumines, the bright one
ॐ खगाय नमः Om Khagaaya Namah Who is all-pervading, one who moves through the sky
ॐ पूष्णे नमः Om Puushne Namah Giver of nourishment and fulfillment
ॐ हिरण्यगर्भाय नमः Om Hiranyagarbhaaya Namah Who has golden color brilliance
ॐ मरीचये नमः Om Mareechaye Namah The giver of light with infinite number of rays
ॐ आदित्याय नमः Om Aadityaaya Namah The son of Aditi, the cosmic divine Mother
ॐ सवित्रे नमः Om Savitre Namah One who is responsible for life
ॐ अर्काय नमः Om Arkaaya Namah Worthy of praise and glory
ॐ भास्कराय नमः Om Bhaaskaraaya Namah Giver of wisdom and cosmic illumination
ॐ श्रीसवितृसूर्यनारायणाय नमः Om Shree Savitru Suurya Naaraayanaaya Namah  

Note: The following links could open up content in a new window. This content could be from a external website for which we are not responsible.

Other Links

Balagokulam

Hindu Swayamsevak Sangh, USA

Health Benefits of Surya

Flyers, Presentations, Banners and Video

Use for spreading awareness in your local community about the program

SNY 2018 Flyer 1

SNY 2018 Flyer 2

SNY 2018 Flyer 3

SNY 2018 Banner

SNY 2018 Presentation

Campaign material from previous years:

SNY 2017 Banner 1

SNY 2017 Banner 2

SNY 2017 Flyer

SNY 2017 Presentation

SNY 2015 Flyer 4

SNY 2015 Flyer 5

SNY 2015 Banner

SNY 2014 Flyer

SNY 2014 Flyer3

SNY 2014 Flyer and Presentation

SNY 2014 Toolkit

SuryaNamaskar Video1

“How To Do” Docs

How To Do A 24 Hour Marathon

How To Reach Out

How to Report SNY Counts into Sampark System

Draft Letter for yoga studios/temples

Use for outreach through invitation to yoga studios, temples, and other groups.
SNY 2014 Letter Template for YogaStudio (REMEMBER to update)

Invitation Letter for Mayor or City officials/temples

SNY 2015 Invitation Letter Template for Mayor or City Officials (REMEMBER to update)

SNY 2014 Letter Template 2 for Mayor or City Officials (REMEMBER to update)

SNY 2014 – Proclamation Template

Tracking Sheet for Shakha/Group co-ordinators

Use for recording the number of Namaskaras turned in by individuals.

SNY 2012 Group Co-ordinator totaling sheet XLS

Instruction guide

Recording Sheet

Use for recording the number of Namaskaras done by a individual or a family -

New!! Personal record book

SNY 2012 Individual/Family Tracking Sheet

SNY 2012 Individual’s SNY Tracking Sheet during Marathon or similar programs

Certificate for Kids

Download, type name, print, sign, and distribute to participating kids.

SNY 2012 Certificate (Editable)

SNY2011 Certification for participation

SNY2011 Certification for More than 1000 Surya Namaskars

Certificate for Groups

Here is a sample copy of the certificate that we offer to the groups or organisations participating with us in this event. To get one, please contact your nearest SNY coordinator or write us at sny(at)hssus.org

Certificate of Appreciation for Groups (Sample Copy)

Liability Forms

SNY Individual Consent Form

SNY Disclaimer Statement

Posters

Suryanamaskar poster pdf3.3 MB file. Can take a while to download.
Suryanamaskar poster (New) jpg2.2 MB file. Can take a while to download.
Suryanamaskar poster (New) pdf12 MB file. Can take a while to download.

Surya Namaskar Calendar:

Things needed-
1.Rectangular foam pieces( found in Art section in Wal Mart)
2.Print out of Surya Namaskar poses which fits one half of the foam piece.
3.Google for different calendar months and print them in the size which fits one half of the foam.

Directions -
1. Leave half inch space on the top of the foam to make holes.
2. Glue the Surya Namaskar picture on the top.
3. Stack the prints of all 12 months nicely in sequence,January on the top and using the large stapler,staple the sheets neatly on lower half of the foam.
4. Punch a hole on the top center.
5. The calendar is ready.
6. You may use some decorations too.
7. It can be hung on wall using a board pin or using magnet clips, can be hung on fridge too.



Surya Namaskar Fridge Magnet:

Things needed –

1.Suryanamaskar print outs in desired size.
2.Empty Cereal Boxes
3.Magnetic strips (found in Wal Mart/art stores)
4.Glue

Directions –
1. Select the above picture or any picture with all postures of Surya Namaskar.
2. Take the print outs in desired size and cut these print outs evenly.
3. Cut the rectangles from cereal box of same size.
4. Glue the Surya Namaskar print on the cut cereal box cardboard.
5. Remember to keep the brown side outwards so the print of cereal box doesn’t show.
6. Cut the magnetic strips into 2 inches pieces.If you have smaller circular magnets,you may use 2-3 of them.
7. Glue the magnets on the back side.
8. Once dried, your fridge magnet is ready.


Surya Namaskar Clock:

         Click Here for the project.

Surya Namaskar Key-Chain Craft :

         Click Here for the project.