{"id":3013,"date":"2026-09-09T12:08:22","date_gmt":"2026-09-09T05:38:22","guid":{"rendered":"https:\/\/sdssmyanmar.org\/?p=3013"},"modified":"2026-09-09T17:50:05","modified_gmt":"2026-09-09T11:20:05","slug":"surya-namaskar-40-day-journey","status":"publish","type":"post","link":"https:\/\/sdssmyanmar.org\/en\/surya-namaskar-40-day-journey\/","title":{"rendered":"Surya Namaskar \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1019\u103e\u102f"},"content":{"rendered":"\n<style>\n.sn-journey{--ink:#263b33;--accent:#a44418;color:var(--ink);font-size:16px;line-height:1.95;margin:24px 0 40px}.sn-journey *{box-sizing:border-box}.sn-journey h2,.sn-journey h3{color:var(--ink);line-height:1.65}.sn-journey h2{font-size:27px;margin:0 0 14px}.sn-journey h3{font-size:19px;margin:0 0 10px}.sn-journey p{margin:0 0 18px}.sn-hero{background:#fff7ec;border:1px solid #ecd9bc;border-radius:22px;padding:clamp(22px,4vw,42px);position:relative;overflow:hidden}.sn-eyebrow{font-size:12px;letter-spacing:2px;font-weight:700;color:#944016;margin-bottom:14px}.sn-actions{display:flex;flex-wrap:wrap;gap:12px;margin-top:22px}.sn-journey a.sn-btn{display:inline-flex;align-items:center;justify-content:center;min-height:50px;padding:12px 20px;background:#a44418;color:#fff!important;border-radius:10px;text-decoration:none!important;font-weight:700;line-height:1.8;border:2px solid #a44418;transition:background .15s}.sn-journey a.sn-btn:hover{background:#78300f;border-color:#78300f}.sn-journey a.sn-secondary{background:#fff;color:#71330f!important;border-color:#d4b69d}.sn-journey a.sn-secondary:hover{background:#fff0db;border-color:#a44418;color:#71330f!important}.sn-journey a:focus-visible{outline:3px solid #216652;outline-offset:4px}.sn-meta{display:flex;flex-wrap:wrap;gap:8px;margin-top:24px}.sn-meta span{font-size:13px;padding:4px 12px;border:1px solid #e2cdb1;border-radius:30px;background:#fff}.sn-section{margin-top:34px}.sn-grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:14px}.sn-card{padding:22px 18px;background:#f5f8f5;border:1px solid #dce5dc;border-radius:14px}.sn-card p{font-size:15px;margin:0}.sn-label{display:block;color:#52695b;font-size:11px;letter-spacing:1.5px;font-weight:700;margin-bottom:10px}.sn-steps{list-style:none!important;padding:0!important;margin:0!important;counter-reset:sn-step}.sn-steps li{counter-increment:sn-step;display:flex;gap:16px;padding:17px 0;border-bottom:1px solid #e3e8e3}.sn-steps li:before{content:counter(sn-step,decimal-leading-zero);flex:0 0 38px;height:38px;background:#edf3ee;border-radius:50%;text-align:center;line-height:38px;font-size:13px;font-weight:700}.sn-print{margin-top:34px;border:1px solid #d3ddd4;border-left:5px solid #355a43;border-radius:14px;padding:28px;background:#f8faf7}.sn-print .sn-btn{background:#355a43!important;border-color:#355a43!important}.sn-journey .sn-note{font-size:14px;color:#526056;margin:18px 0 0}.sn-journey .sn-note a{color:#71330f;text-decoration:underline;overflow-wrap:anywhere}@media(max-width:640px){.sn-grid{grid-template-columns:1fr}.sn-journey h2{font-size:23px}.sn-actions{flex-direction:column}.sn-actions .sn-btn{width:100%}.sn-print{padding:22px}.sn-card{padding:20px}}@media print{.sn-journey,.sn-journey *{background:#fff!important;color:#000!important;box-shadow:none!important}.sn-hero,.sn-card,.sn-print{border:1px solid #000}.sn-actions{display:none}}\n<\/style>\n<div class=\"sn-journey\">\n<section class=\"sn-hero\" aria-labelledby=\"sn-intro\"><div class=\"sn-eyebrow\">SURYA NAMASKAR \u00b7 40-DAY JOURNEY<\/div><h2 id=\"sn-intro\">\u1014\u1031\u1037\u1005\u1009\u103a\u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u101b\u1004\u103a\u1038<br>\u101b\u1000\u103a \u1044\u1040 \u1001\u101b\u102e\u1038\u1005\u1009\u103a\u1000\u102d\u102f \u1005\u1010\u1004\u103a\u101c\u102d\u102f\u1000\u103a\u1015\u102b<\/h2><p>Surya Namaskar \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1019\u103e\u102f\u1000\u102d\u102f \u1014\u1031\u1037\u1005\u1009\u103a \u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038\u1010\u1004\u103a\u1014\u102d\u102f\u1004\u103a\u101b\u1014\u103a <strong>\u101b\u1000\u103a \u1044\u1040 \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1019\u103e\u102f \u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038<\/strong> \u1000\u102d\u102f \u1021\u101e\u102f\u1036\u1038\u1015\u103c\u102f\u1014\u102d\u102f\u1004\u103a\u1015\u102b\u1015\u103c\u102e\u104b \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1015\u103c\u102e\u1038\u1005\u102e\u1038\u101e\u100a\u1037\u103a\u1014\u1031\u1037\u1019\u103b\u102c\u1038\u1014\u103e\u1004\u1037\u103a \u1021\u1000\u103c\u102d\u1019\u103a\u101b\u1031\u1000\u102d\u102f \u1019\u103e\u1010\u103a\u101e\u102c\u1038\u1000\u102c \u1019\u102d\u1019\u102d\u104f \u1010\u102d\u102f\u1038\u1010\u1000\u103a\u1019\u103e\u102f\u1000\u102d\u102f \u1000\u103c\u100a\u1037\u103a\u101b\u103e\u102f\u1014\u102d\u102f\u1004\u103a\u1015\u102b\u101e\u100a\u103a\u104b<\/p><div class=\"sn-actions\"><a class=\"sn-btn\" href=\"https:\/\/surya-namaskar.sdssmyanmar.org\/\">\u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1019\u103e\u102f \u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038\u1000\u102d\u102f \u1016\u103d\u1004\u1037\u103a\u101b\u1014\u103a \u2197<\/a><a class=\"sn-btn sn-secondary\" href=\"#sn-printable\">\u1015\u102f\u1036\u1014\u103e\u102d\u1015\u103a\u101b\u1014\u103a PDF \u2193<\/a><\/div><div class=\"sn-meta\"><span>\u101b\u1000\u103a \u1044\u1040 \u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038<\/span><span>\u1019\u103c\u1014\u103a\u1019\u102c \u00b7 English \u00b7 \u0939\u093f\u0928\u094d\u0926\u0940<\/span><\/div><\/section>\n<section class=\"sn-section\"><h2>\u1018\u102c\u1010\u103d\u1031 \u1021\u101e\u102f\u1036\u1038\u1015\u103c\u102f\u1014\u102d\u102f\u1004\u103a\u1019\u101c\u1032<\/h2><div class=\"sn-grid\"><div class=\"sn-card\"><span class=\"sn-label\">01 \/ TRACKER<\/span><h3>\u1014\u1031\u1037\u1005\u1009\u103a\u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038<\/h3><p>\u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u101e\u100a\u1037\u103a\u1014\u1031\u1037\u101b\u1000\u103a\u104a \u1021\u1000\u103c\u102d\u1019\u103a\u101b\u1031\u1014\u103e\u1004\u1037\u103a \u1015\u103c\u102e\u1038\u1005\u102e\u1038\u1019\u103e\u102f\u1021\u1001\u103c\u1031\u1021\u1014\u1031\u1000\u102d\u102f \u1019\u103e\u1010\u103a\u101e\u102c\u1038\u1000\u103c\u100a\u1037\u103a\u101b\u103e\u102f\u1015\u102b\u104b<\/p><\/div><div class=\"sn-card\"><span class=\"sn-label\">02 \/ PRAYERS<\/span><h3>\u1019\u1014\u1039\u1010\u1014\u103a\u1019\u103b\u102c\u1038<\/h3><p>\u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1019\u103e\u102f\u1014\u103e\u1004\u1037\u103a\u1021\u1010\u1030 \u101b\u103d\u1010\u103a\u1006\u102d\u102f\u101b\u1014\u103a \u1019\u1014\u1039\u1010\u1014\u103a\u1019\u103b\u102c\u1038\u1000\u102d\u102f \u1016\u1010\u103a\u101b\u103e\u102f\u1015\u102b\u104b<\/p><\/div><div class=\"sn-card\"><span class=\"sn-label\">03 \/ GUIDE<\/span><h3>\u101c\u1019\u103a\u1038\u100a\u103d\u103e\u1014\u103a<\/h3><p>\u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1019\u103e\u102f\u1021\u1010\u103d\u1000\u103a \u101c\u1019\u103a\u1038\u100a\u103d\u103e\u1014\u103a\u1000\u102d\u102f \u1019\u102d\u1019\u102d\u1014\u103e\u1005\u103a\u101e\u1000\u103a\u101b\u102c \u1018\u102c\u101e\u102c\u1005\u1000\u102c\u1038\u1016\u103c\u1004\u1037\u103a \u1016\u1010\u103a\u101b\u103e\u102f\u1015\u102b\u104b<\/p><\/div><\/div><\/section>\n<section class=\"sn-section\"><h2>\u101c\u103d\u101a\u103a\u1000\u1030\u101e\u1031\u102c \u1021\u1006\u1004\u1037\u103a \u1043 \u1006\u1004\u1037\u103a<\/h2><ol class=\"sn-steps\"><li><div><strong>\u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038\u1005\u102c\u1019\u103b\u1000\u103a\u1014\u103e\u102c\u1000\u102d\u102f \u1016\u103d\u1004\u1037\u103a\u1015\u102b<\/strong><br>\u1021\u1015\u1031\u102b\u103a\u101b\u103e\u102d \u1001\u101c\u102f\u1010\u103a\u1000\u102d\u102f \u1014\u103e\u102d\u1015\u103a\u1015\u103c\u102e\u1038 \u1019\u102d\u1019\u102d\u1014\u103e\u1005\u103a\u101e\u1000\u103a\u101b\u102c \u1018\u102c\u101e\u102c\u1005\u1000\u102c\u1038\u1000\u102d\u102f \u101b\u103d\u1031\u1038\u1001\u103b\u101a\u103a\u1015\u102b\u104b<\/div><\/li><li><div><strong>\u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u101e\u100a\u1037\u103a\u1014\u1031\u1037\u1000\u102d\u102f \u101b\u103d\u1031\u1038\u1015\u102b<\/strong><br>\u1014\u1031\u1037\u101b\u1000\u103a\u1014\u103e\u1004\u1037\u103a \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1015\u103c\u102e\u1038\u101e\u100a\u1037\u103a \u1021\u1000\u103c\u102d\u1019\u103a\u101b\u1031\u1000\u102d\u102f \u1016\u103c\u100a\u1037\u103a\u1005\u103d\u1000\u103a\u1015\u102b\u104b<\/div><\/li><li><div><strong>\u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038\u1000\u102d\u102f \u101e\u102d\u1019\u103a\u1038\u1006\u100a\u103a\u1038\u1015\u102b<\/strong><br>\u1014\u1031\u1037\u1005\u1009\u103a\u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1019\u103e\u102f\u1014\u103e\u1004\u1037\u103a \u1015\u103c\u102e\u1038\u1005\u102e\u1038\u1019\u103e\u102f\u1021\u1001\u103c\u1031\u1021\u1014\u1031\u1000\u102d\u102f \u1015\u103c\u1014\u103a\u101c\u100a\u103a\u1000\u103c\u100a\u1037\u103a\u101b\u103e\u102f\u1015\u102b\u104b<\/div><\/li><\/ol><\/section>\n<section class=\"sn-section\" aria-labelledby=\"sn-video-title\"><h2 id=\"sn-video-title\">\u1017\u102e\u1012\u102e\u101a\u102d\u102f \u1000\u103c\u100a\u1037\u103a\u101b\u103e\u102f\u101b\u1014\u103a<\/h2><div style=\"position:relative;width:100%;aspect-ratio:16\/9;overflow:hidden;border-radius:16px;background:#000\"><iframe src=\"https:\/\/www.youtube-nocookie.com\/embed\/GA4148JAf_I\" title=\"Surya Namaskar video\" width=\"560\" height=\"315\" style=\"position:absolute;inset:0;width:100%;height:100%;border:0\" loading=\"lazy\" referrerpolicy=\"strict-origin-when-cross-origin\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div><p class=\"sn-note\"><a href=\"https:\/\/www.youtube.com\/watch?v=GA4148JAf_I\" target=\"_blank\" rel=\"noopener noreferrer\">YouTube \u1010\u103d\u1004\u103a \u1000\u103c\u100a\u1037\u103a\u101b\u103e\u102f\u101b\u1014\u103a \u2197<\/a><\/p><\/section>\n<section class=\"sn-print\" id=\"sn-printable\" aria-labelledby=\"sn-print-title\"><span class=\"sn-label\">DOWNLOAD &#038; PRINT<\/span><h2 id=\"sn-print-title\">\u1005\u102c\u101b\u103d\u1000\u103a\u1015\u1031\u102b\u103a\u1019\u103e\u102c \u1019\u103e\u1010\u103a\u101e\u102c\u1038\u1001\u103b\u1004\u103a\u1015\u102b\u101e\u101c\u102c\u1038<\/h2><p>\u101b\u1000\u103a \u1044\u1040 \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1019\u103e\u102f\u1007\u101a\u102c\u1038\u1000\u102d\u102f PDF \u1016\u102d\u102f\u1004\u103a\u1021\u1016\u103c\u1005\u103a \u1012\u1031\u102b\u1004\u103a\u1038\u101c\u102f\u1012\u103a\u101a\u1030\u1015\u103c\u102e\u1038 \u1015\u102f\u1036\u1014\u103e\u102d\u1015\u103a\u1021\u101e\u102f\u1036\u1038\u1015\u103c\u102f\u1014\u102d\u102f\u1004\u103a\u1015\u102b\u101e\u100a\u103a\u104b<\/p><div class=\"sn-actions\" style=\"flex-direction:column;align-items:flex-start\"><a class=\"sn-btn\" href=\"https:\/\/sdssmyanmar.org\/wp-content\/uploads\/2026\/09\/40-Day-Surya-Namaskar-Challenge.pdf\" download>English \u2014 PDF \u1012\u1031\u102b\u1004\u103a\u1038\u101c\u102f\u1012\u103a\u101a\u1030\u101b\u1014\u103a \u2193<\/a><a class=\"sn-btn\" href=\"https:\/\/sdssmyanmar.org\/wp-content\/uploads\/2026\/09\/40-Day-Surya-Namaskar-Challenge-Burmese-Version.pdf\" download>\u1019\u103c\u1014\u103a\u1019\u102c \u2014 PDF \u1012\u1031\u102b\u1004\u103a\u1038\u101c\u102f\u1012\u103a\u101a\u1030\u101b\u1014\u103a \u2193<\/a><a class=\"sn-btn\" href=\"https:\/\/sdssmyanmar.org\/wp-content\/uploads\/2026\/09\/40-Day-Surya-Namaskar-Challenge-Hindi-Version.pdf\" download>\u0939\u093f\u0928\u094d\u0926\u0940 \u2014 PDF \u1012\u1031\u102b\u1004\u103a\u1038\u101c\u102f\u1012\u103a\u101a\u1030\u101b\u1014\u103a \u2193<\/a><\/div><p class=\"sn-note\">\u1015\u102f\u1036\u1014\u103e\u102d\u1015\u103a\u101b\u1014\u103a \u2014 \u1016\u102d\u102f\u1004\u103a\u1000\u102d\u102f \u1016\u103d\u1004\u1037\u103a\u1015\u103c\u102e\u1038 <strong>Print \u2192 Fit to page<\/strong> \u1000\u102d\u102f \u101b\u103d\u1031\u1038\u1001\u103b\u101a\u103a\u1015\u102b\u104b <a href=\"https:\/\/sdssmyanmar.org\/wp-content\/uploads\/2026\/09\/40-Day-Surya-Namaskar-Challenge.pdf\">PDF \u1000\u102d\u102f \u1000\u103c\u100a\u1037\u103a\u101b\u1014\u103a<\/a><\/p><\/section><p class=\"sn-note\">\u1010\u102d\u102f\u1000\u103a\u101b\u102d\u102f\u1000\u103a\u101d\u1004\u103a\u101b\u1031\u102c\u1000\u103a\u101b\u1014\u103a \u2014 <a href=\"https:\/\/surya-namaskar.sdssmyanmar.org\/\">surya-namaskar.sdssmyanmar.org<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>SURYA NAMASKAR \u00b7 40-DAY JOURNEY \u1014\u1031\u1037\u1005\u1009\u103a\u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u101b\u1004\u103a\u1038\u101b\u1000\u103a \u1044\u1040 \u1001\u101b\u102e\u1038\u1005\u1009\u103a\u1000\u102d\u102f \u1005\u1010\u1004\u103a\u101c\u102d\u102f\u1000\u103a\u1015\u102b Surya Namaskar \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1019\u103e\u102f\u1000\u102d\u102f \u1014\u1031\u1037\u1005\u1009\u103a \u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038\u1010\u1004\u103a\u1014\u102d\u102f\u1004\u103a\u101b\u1014\u103a \u101b\u1000\u103a \u1044\u1040 \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1019\u103e\u102f \u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038 \u1000\u102d\u102f \u1021\u101e\u102f\u1036\u1038\u1015\u103c\u102f\u1014\u102d\u102f\u1004\u103a\u1015\u102b\u1015\u103c\u102e\u104b \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1015\u103c\u102e\u1038\u1005\u102e\u1038\u101e\u100a\u1037\u103a\u1014\u1031\u1037\u1019\u103b\u102c\u1038\u1014\u103e\u1004\u1037\u103a \u1021\u1000\u103c\u102d\u1019\u103a\u101b\u1031\u1000\u102d\u102f \u1019\u103e\u1010\u103a\u101e\u102c\u1038\u1000\u102c \u1019\u102d\u1019\u102d\u104f \u1010\u102d\u102f\u1038\u1010\u1000\u103a\u1019\u103e\u102f\u1000\u102d\u102f \u1000\u103c\u100a\u1037\u103a\u101b\u103e\u102f\u1014\u102d\u102f\u1004\u103a\u1015\u102b\u101e\u100a\u103a\u104b \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u1019\u103e\u102f \u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038\u1000\u102d\u102f \u1016\u103d\u1004\u1037\u103a\u101b\u1014\u103a \u2197\u1015\u102f\u1036\u1014\u103e\u102d\u1015\u103a\u101b\u1014\u103a PDF \u2193 \u101b\u1000\u103a \u1044\u1040 \u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038\u1019\u103c\u1014\u103a\u1019\u102c \u00b7 English \u00b7 \u0939\u093f\u0928\u094d\u0926\u0940 \u1018\u102c\u1010\u103d\u1031 \u1021\u101e\u102f\u1036\u1038\u1015\u103c\u102f\u1014\u102d\u102f\u1004\u103a\u1019\u101c\u1032 01 \/ TRACKER \u1014\u1031\u1037\u1005\u1009\u103a\u1019\u103e\u1010\u103a\u1010\u1019\u103a\u1038 \u101c\u1031\u1037\u1000\u103b\u1004\u1037\u103a\u101e\u100a\u1037\u103a\u1014\u1031\u1037\u101b\u1000\u103a\u104a \u1021\u1000\u103c\u102d\u1019\u103a\u101b\u1031\u1014\u103e\u1004\u1037\u103a \u1015\u103c\u102e\u1038\u1005\u102e\u1038\u1019\u103e\u102f\u1021\u1001\u103c\u1031\u1021\u1014\u1031\u1000\u102d\u102f 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