It got to the point that i cannot sleep well and started losing my appetite before i conceded that i maybe stressed out.

I searched the internet for an easy yoga and found Surya Namaskar. I printed each namaskar position and pasted it in wall of my room. I do the exercises every morning.  So far, so good.

(http://www.suryanamaskar.info/Guidelines.htm)

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SURYA NAMASKAR

Long long ago, may be six thousand years ago, students of your age (8 to 20-25 years) took education at the residence of their teacher. In the Guru-Kul there were students from humble families as well as from honorable and royal families. The syllabus consisted of all arts and all types of vocational courses. Scriptures were the recommended books and the ‘World Citizen’ was the final aim of education. In those days —- just try to reach the past time of six thousand years before. Try to locate the dear and near persons of your family in the past. You can remember your grandfather or grand grandfather. You can’t trace the time and persons back for more than 100 or 150 years. But your father knows the name of your ancestor who lived thousands of years before. The GOTRA of your family and the PRAWARA OF THE GOTRA both indicate the name of the ancestors and the teachers, the Guru of the family.

So, in those days, in the Guru Kul, the day started long before sunrise. And the first session was that of Suryopasana (Worshipping the Sun God), Sandhya Vidhi and the Gayatri Japa. Today we are going to learn the Surya Namaskar. We are going to learn ‘what, why and how’ of the Surya Namaskar, step by step.

Let’s pray to the Sun God.

It is early in the morning.
The sun is rising on the horizon.
You have taken bath and you feel fresh and strong.
Take the morning air deep into your lungs.
Stand straight. Be at ease.

Fold your hands in Namaskar Mudra.
There is no muscle tension anywhere on your body.
There is no tension on your head and hair.
No tension on your face – forehead, nose, cheeks, chin, ears.
There is no tension on your neck.
Remove the tension, if there is any, on your neck, shoulders, elbows, wrists, palms, fingers.
Keep the muscles – of the stomach, abdomen, back – loose.
Relax the muscles of the thighs, knees, ankles, feet, toes etc.
Be at a relaxed position.

The starting shloka: (The prayer.)

Dhynam Dheyah sada savitru mandala madhyawarti
Narayanah sarasijasana sannivistaha
Keyurawan makara kundalawan kiriti
Hari hiranya-maya-vapur-dhruta shankha chakrah.

Oh! Surya Narayana YOU are the crown glory, carrying shankha chakra in your hands.
YOU are the creator of joy and destroyer of sorrows.
YOU cover the entire universe with the golden twilight.
YOU are the Master, the Provider of the entire universe.
Oh! Sun God make all my efforts as bright and brilliant as the sun in the solar system.


Namaskar Position

Aum Mitraya Namah:Aummitrayananah

The sun is your friend. HE is called Jaganmitra. HE is lovable like a true friend. You miss HIM in his absence. You ever long to experience the joy of his warmth and affection. If the sun is not in the sky you get disturbed – bodily and mentally. Your appetite is lost. Nervousness takes hold of your activities. You gather friends to restore your mood. You eat hot and drink hot and talk a lot to compensate the absence of the warmth and joy of the Sun God. Now you can understand why the people from far off countries come to India to enjoy SunBath. The touch of twilight has dramatic effect on our body. It is a touch of warmth and care. It is a magic touch. It is a healing touch. It is the touch of mother that calms down the crying child instantly. The touch of love and affection of the Sun God cures your physical and mental worries. Pray the sun God who is intimate and dear to us.

Namaskar Position.

Retain your breath. (Kumbhak)
The vital point: The Anahat Chakra.
The colour of the Chakra: Yellow as that of the rising sun.
Location: In the centre of the chest.
Ruling element: The wind, Vayu.
Relation to body: Touch. Skin.

Useful to treat and prevent: Nervous breakdown, fits, sensory deprivation etc.

Stand straight.
Close the right toe and heel with the left.
Put your chest out.
Press your shoulders backward and pull them downwards.
Keep your eyes on your nose-tip.
Hands in namaskar position.
Palms closed. Fingers closed. At right angle to the ground.
Thumb touching the middle part of the chest.
Forearms in line with the ground.

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Aum Ravaye Namah

Urddhva-hasta-asan

Aum Ravaye Namah:Aumravayenamah

The meaning of the word Ravi is Tej. Glow. Shine. Good behaved pious men; saints and sages have this glow on their faces. This is the Tej of the Sun God. You bow to such people to get their blessings. The light of the moon and stars, the heat of fire and Yadnya Kunda everything is the Tej of the Sun God. The heat of the body, the heat (Jatharagni) that digests food is the presence of the Sun God in our body. If you are not well at stomach just don’t eat after the sunset. The presence of the Sun God, during daytime, will digest the food. The seven power points (Sapta Chakra) in our body represent the Sun God. These seven points control and govern our physical and mental activities. They are the source of heat and energy to all our activities. If there is no heat in our body we are cold – we are no more. Worship this Tej of the Sun God.

Urddhva-hasta-asan. (Breath in.)
The vital point: The Vishudha Chakra.
The colour of the Chakra: Colour of smoke.
Location: At the base of the neck.
Ruling element: The space.
Relation to body: Sound and speech. Ears and speech organs.

Useful to treat and prevent: Swelling (Internal and external),
knot in the muscle, wound with pus, pus discharge from eyes
pimples and freckles on skin, etc.
Gives strength to the spinal cord. Increase in body height.

Namaskar Position

Close your palms together. Put your hands straight up.
Straighten your hands and legs.
Fix your heels on the ground.
Close your right toe and heel with the left.
Stretch your hands and legs.
Look at the palms.
Bend your head backward slowly, gracefully.
Form an arch of the body above waist.

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Hasta-pad-asan

Aum Suryaya Namah:

Aumsavitrenamah The Sun God is one who always activates others and is full of activities too. He is the symbol of cosmic energy. The chariot of the sun God is of seven horses. The horses represent the seven days of the week. They also stand for the seven colours of the rainbow. The seven power points in your body have different colours of their own. Nobody can pinpoint the exact time when the activities of the Sun God started. The span of time of His activities cannot be counted either. The end of His activities is beyond our imagination. HIS activities are varied. The food supplied to all the plants is the same but the rose is not the same as other flowers. All the leaves of different tress are not the same. The varieties of the trees and the leaves are uncountable. HE is omnipresent in all and every act. When the sun rises in the sky all the creatures & worms, birds & animals start their work. Pray the Sun God to give inspiration and energy to do good deeds.

Hasta-pad-asan: Breath out.
The vital point: The Swadhistan Chakra.
The colour of the Chakra: Sindur / Saffron
Location: At the tip of the spine.
Ruling element: Jal, the water.
Relation to body: Taste. Tongue. Sleep.

Useful to treat and prevent: Urine problems, urine stone, sleeplessness, general debility (weakness).

Namaskar Position:

Fix your palms flat on the ground.
Adjust the big toes and the palms in line.
Keep shoulder distance between the palms.
Keep your legs straight and knees straightened.
Touch your chin to the chest.
Touch your forehead to the knees.


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Ardha-bhujang-asan

Aum Bhanave Namah:

Aumbhanavenamah The word ‘Bhanu’ means ‘light’, the day- light. Darkness indicates ignorance and light intelligence. The sun removes darkness and makes us wise. The tug of war, in your mind, always puts you into puzzles. It is the Adnya Chakara that guides you to take the right decision. In this way the sun God is the source of enlightenment to all of us. HE is the model example for us all. Be HIS follower. Perform your deeds in the light of the Sun. Be helpful to others as the sun takes care of us all. Expect no returns for your service to others, for the sun demands nothing from you. The other examples in this ‘light’ are the rivers and the trees. In fact the entire nature is the living model that communicates the spirit of the Sun God. Bow to the Dnyan Surya, the wisdom of the Sun God, to make us clever and intelligent.

Ardha-bhujang-asan: Breathe in.
The vital point: The Adnya Chakra.
The colour of the Chakra: Lotus white.
Location: Between the two eyebrows.
Ruling element: Aakash. (Manas)
Relation to body: Mind

Useful to treat and prevent: Respiratory diseases, hypertension etc.

Namaskar Position:

Keep the right foot and the palms firm on the ground.
Stretch the left leg backwards.
Touch the left knee and toe to the ground.
Fold the right knee. (The calf, the back part of the thigh and the last rib of the right chest touching each other.)
Keep both the hands straight.
Put your chest out. Lift up the shoulders to touch the head.
Push your head backwards.
Look towards the sky.

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Aum Khagaya Namah

Makar-asan

Aum Khagaya Namah:

Aumkhagayanamah Khaga means space, Akash, and gama means go – one who travels through the sky. It indicates the presence of the sun, the sunrays and the sun-warmth everywhere in the space. You can’t find a pinch of place in the sea without water so is the sun in the universe. There is no place, neither in our body nor outside in the entire universe, without the sunrays. You yourself can experience this fact. Close your eyes. Ask someone to put on and off the electric tube light. Though your eyes are closed, you get the feel of the tube light. You can measure and count time in days, weeks, months, years because of the sunrise and the sunset. The sun reminds us of the passing days and years. Life is the sum total of days, weeks, months and years. With His own example HE prompts us not to waste time. Wasting time in doing nothing is going fast near to the death point. It is a slow suicide. So pray to the Sun God to give us energy and wisdom to use the life span in the self-help and in the service to others.

Makar-asan: Breath out.
The vital point: The Vishudha Chakra.
The colour of the Chakra: Colour of smoke.
Location: At the base of the neck.
Ruling element: Aakash, The space.
Relation to body: Sound and speech. Ears and speech organs.

Relieves the pain of the neck shoulders, arms, ankles, wrist.

Namaskar Position:

Keep both the hands in the same position.
Take the weight of the body on the hands and the shoulders.
Stretch the right leg backwards.
Close the feet. Stretch them straight backwards.
Straighten your legs and knees, arms and elbows.
Keep your body-head to heels-in the straight line in slanting position
Fix your eyes on the ground at right angle to the body.

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Sastang-namaskar-asan

Aum Pushne Namah:

Aumpushnenamah

The word Pushnaihi means one that provides nutrition. The sun is the source of all types of food and medicines. Food is the only source of energy that builds our body. It gives wisdom – intellect to perceive things and power to act accordingly. So you should be grateful to the sun god for providing food to you. You should give respect and regards to the food you eat. Engaging yourself in other activities while eating food is a sort of insult to the food and the Sun God. Hence watching TV, reading or playing games while eating should be avoided. The sun, directly or indirectly, offers light, heat and energy round the clock. The Sun God is all very important for us to sustain life. You may have read news in the newspaper. The news is to the effect that there is a man who eats nothing. He is without food for years together. He drinks only water and eats no food. He does yogasanas, in the open field, in the morning and in the evening at a particular time. Do you know that a baby tortoise gets its nourishment through the affectionate look of the mother tortoise? Here, offer your respect to the sun God for providing you with food, light, heat, and energy.

Sastang-namaskar-asan: Retain breath. (Kumbhak)
The vital point: The Manipur Chakra.
The colour of the Chakra: Blue
Location: At the navel.
Ruling element: Agni, The fire.
Relation to body: Sight and feeling. The eyes and the brain.

Useful to treat and prevent: Asthma, piles, arthritis, digestion problems etc.
It builds you healthy. Bright eyes, glow on the face, dark hair, long stamina and strong body is the result. The involvement of brain and mind in your activities become keen and sharp.

Namaskar Position:

Don’t move the palms and the toes.
Take the body weight on your hands.
Bend the arms at the elbow.
Press the chin to the chest.
Touch the ground with the eight points of your body.
(Forehead, chest, knees, palms, toes.)
Push both the elbows inside, towards each other.
Uplift the hip part of your body.

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Aum Hiranyagarbhaya Namah

Aumhiranyagarbhayanamah

Bhujang-asan


Aum Hiranyagarbhaya Namah: The word Hiranya means gold, golden. The twilight is golden in colour. It covers the entire universe in its fold. The sunlight makes everything visible. It has given birth to the universe. So Hiranyagarbha means the entire universe. The sun element is everywhere in the cosmos. The centre part of the earth is hot as the sun. This is why all the stars and planets are in motion and at their right position because of the sun. All the stars and planets have (evolved) developed gradually from the sun. The Sun God is the creator of all the living and non-living things. The sun God is omnipotent. The cycle of nature – the Sun, the water, the clouds, the winds, the rain and the farming –ever goes on only because of the Sun God. HE is all-powerful, possessing complete and unlimited power, energy and authority. HE is the master of the entire universe. Focus your attention on HIS ability and capacity and pray HIM to give a tiny part of HIS ability as blessings.

Bhujang-asan: Breathe in.
The vital point: The Swadhisthan Chakra.
The colour of the Chakra: Sindur / saffron.
Location: At the tip of the spine.
Ruling element: Jal. The water.
Relation to body: Taste. Tongue. Sleep.

Muscle pain in the back, shoulders, throat, chest, stomach is relieved. Removes cough and increases appetite. Helps remove gases and toxic material. Sound sleep is the result.

Namaskar Position:

Don’t disturb the position of the palms.
Keep the arms straight. Straighten the elbow.
Throw the head and the shoulders back.
Look towards the sky.
Pull the waist towards the centre between the palms.
Don’t disturb the position of the feet.
Touch the knees to the ground.
Form arch like position.

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Parvat-asan

Aum Marichaye Namah:

AummarichayenamahMarich means mirage. A person in the desert gets to see a big pond of water at a long distance. It is the heat and the rays of the sun that form the image of water. It is not actual water. In fact the person can’t reach that point of water. If he runs after the mirage to quench his thirst he will receive death but no water. The Sun God is the creator of all types of mirages. HE is the creator of illusions, good and bad. HE is the originator of all good and bad impressions of life. HE is the commander of all such things. Our eyesight, to look at life, is very short and small. It can focus on a very small portion of time, space and event. Hence, we form wrong impressions of life. We have wrong ideas of life. We have wrong desires to fulfill in our life. We work hard to get what we actually don’t want. We don’t know what life really is. In this way we walk on the wrong path of life and our precious time is wasted in vain. We worship the Sun God to save us from the mirage of life. The other meaning of the word Marich means one who makes us aware of the sin. The word Marich also means the power that cures diseases. Here, pray the Sun God to give the wisdom to know what is good and what is bad for life.

Parvat-asan: Breathe out.
The vital point: The Vishudha Chakra.
The colour of the Chakra: Colour of smoke.
Location: At the base of the neck.
Ruling element: Aakash. The Space.
Relation to body: Sound and speech. Ears and speech organs.

Gives stress and stretch to all the muscles from ankles to neck. Chemical and physical process of respiration becomes strong and healthy. Result is increase in the body height and health.

Namaskar Position:

Don’t move the position of the feet and the palms.
Raise up the middle part of your body.
Form a triangle with the palms waist and feet.
Touch the heels to the ground.
Put your arms and legs straight.
Straighten your elbows and knees.
Pull your head towards the knees.
Touch the chin to the chest.
Fix your eyes on the nose-tip.


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Aumadityayanamah
Ardha-bhujang-asan

Aum Adityaya Namah:

The word Aditya means the son of Aditi. Aditi is supposed to be the mother of all Gods. She is the wife of Bruhaspati. Bruhaspati is the priest of all the Gods. The sun is the son of Aditi and Bruhaspati. HE is the image of Aditi and Bruhaspati. He is the worthy son of the celestial parents. The Sun God gives to the world whatever HE has received from HIS parents-Aditi and Bruhaspati. HE is the true follower of the commandments, customs and traditions of HIS parents. We all are the creation of the Sun God. The entire big bunch of all the Divine Qualities of the Sun God is the heritage of all the human beings. Bow to the sun God in the memory of this divine heritage. Beg HIM to give power to use this heritage in your day-to-day life.

Ardha-bhujang-asan: Breathe in.
The vital point: The Adnya Chakra.
The colour of the Chakra: Lotus white.
Location: On the forehead between the eyebrows.
Ruling element: Aakash. (Manas)
Relation to body: Mind.

Thoughts become clear, brain bright concentration sharp. Result: Intellectual work with confidence. Muscle pains in thighs, knees, calves, ankles is relieved.

Namaskar Position:

Don’t change the position of your palm.
Refer to Aum Bhanave Namah. (Ardha-bhujang-asan.)
Keep the left foot and the palms firm on the ground.
Stretch the right leg backwards.
Touch the right knee and toe to the ground.
Fold the left knee. (The calf, the back part of the thigh and the last rib of the right chest touching each other.)
Keep both the hands straight.
Put your chest out. Lift up the shoulders to touch the head.
Push your head backwards.
Look towards the sky.

Take the left knee forward. Change of foot.
Other instructions are the same.

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Aum Savitre Namah

Aumsavitrenamah_1 Hasta-pad-asan

Aum Savitre Namah: The word Savita means mother. The Sun God takes care of us all as a mother takes care of her kids. Mother never wants her child to be in any difficulty. She is always worried about the well being of her children. She helps, assists and supports her kids with all her ability and power. The kids are the biological part of her being. You can relate all the qualities of your mother to the Sun God. In this respect the sun is our caretaker, our mother. The prayer to the Sun god reminds us of our mother. Worship the Sun God to help you fulfill the dreams of your mother.

Hasta-pad-asan: Breathe out.
The vital point: The Swadhisthan Chakra.
The colour of the Chakra: Sindur / saffron.
Location: At the tip of the spine.
Ruling element: Jal. The water.
Relation to body: Taste. Tongue. Sleep.

Muscle pain in the back, shoulders, throat, chest, stomach is relieved. Removes cough. Increases appetite. Helps remove gases and toxic material. Sound sleep is the result.

Namaskar Position:

Don’t change the position of your palm.
Fix your palms flat on the ground.
Adjust the big toes and the palms in line.
Keep shoulder distance between the palms.
Keep your legs straight and knees straightened.
Touch your chin to the chest.
Touch your forehead to the knees.
Refer to Aum Suryaya Namah. (Hasta-pad-asan.)

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Aum Bhaskaraya Namah

Aumbhaskarayanamah

Namaskar Mudra

Aum Bhaskaraya Namah:

The word Bhaskar means Prakasah, Tej; one who is Prakashman or Tejaswi. The sun is not God-like but HE is THE GOD of the universe. HE has covered the entire universe with his light. There is the sun light inside and out side of our body. HE is the witness to all our deeds. HE observes all of your actions and gives you joy and sorrow accordingly. HE leads, assists and inspires you to do noble works. When you accept HIS help and perform your work accordingly you become happy inside and out. In order to get this divine happiness and self-satisfaction, bow to the Sun God and perform Surya-Namaskar.

Surya Namaskar is a prayer to the Sun God. You can call it ‘action prayer’. A prayer means ‘thanks giving’. The ‘thanks giving’ for what you have already received. You express gratitude to the Sun God for the previous day that was granted to you and expect HIS blessings for the coming day. Prayer is not begging for blessings. You are going to get what you deserve. You are bound to get success and joy equal to your efforts. So ‘best of efforts’, in every action, should be your motto.

Start every of your day with Surya Namaskar. Pray the Sun God early in the morning before the sunrays enter your house. HE is the first visitor of the day to your house. And the guest is not an ordinary one. HE is the GOD that we can actually see. HE is the model example for you to follow. Receive the guest wholeheartedly. Shake off your sleep. Get ready to welcome HIM. Isn’t it absurd to welcome the guest after he has entered your house?

Namaskar Mudra:
The vital point: The Anahat Chakra.
The colour of the Chakra: Yellow as that of the rising sun.
Location: At the level of the heart.
Ruling element: Vayu, the wind.
Relation to body: Touch. Skin.

Refer to Aum Mitraya Namah. Pranam-asan.
Close your palms. (Adnya Chakara)
Put the closed palms in the middle of the forehead.
Keep the shoulder-distance between the elbows.

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Ending Shlokas

Adityasya namaskaran ye kurvanti dine dine
Janmantar-sahashreshu daridya nopajayate
Namah dharma-vidhanaya namaste kruta-shakshine
Namah pratyaksha devaya bhaskaraya namah nama-h.

One who performs Surya Namaskar regularly gets no poverty (Poverty of wealth, health and intellect.) lives after lives.
Oh! Lord Bhaskara. YOU are the Dharma incarnated. (YOU yourself are all the divine virtues.)
YOU are the soul witness to all my deeds, good and bad.
YOU are the only God in shape and form. I bow to you (with all my body, mind and soul.)

Hari Aum Tat-Sat. Hari Aum Tat-Sat. Hari Aum Tat-Sat.

Meaning: In this way the practice of Surya Namaskar is over. With great reverence I dedicate the act of Surya Namaskar, performed in His honour, to Lord Surya Narayn (the Sun God). HE has given me the inspiration and the physical ability to carry out the action.

Significance: Nothing is mine. Everything belongs to him. The possessive sense of ‘me-my-mine’ is to be put on regressive mode.

Achaman: Open the palm straight. Keep away the thumb and the ladyfinger. Close the remaining three fingers and raise them a bit. A scoop is formed on the palm at the end of the fingers. Take a spoonful of water on the right hand. Release the water, from the wrist end of the palm, in your mouth. And say:

Oh Sun God! Let the sip of water keep away from me all the diseases and the untimely death.

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Surya Namaskar some practical guidelines

Some people pronounce the Bija Mantra together with the name of the Sun God. The position of the Bija Mantra is between the sound Aum and the name of the Sun God. For example:
Aum Hram Mitraya Namah.

Bij-akshare: The root alphabets of the Bija Mantra and the sequence of their pronunciation is as follows:
1) h = Akash-suryabij
2) r = Agni-bij.
3) Swar.
4) Anunasik.
5) Visarga.

Bija-mantra: The Bija Mantras are six in numbers. The cycle of the six Bija Mantra is repeated, of course, in sequence to cover the twelve names of the Sun God. The Bija Mantras are as follows:

Aum – Hram Hreem Hroom Hraim Hroum Hrahaha.

ॐ ह्रां ह्रीं ह्रुं ह्रैं ह्रौं ह्रुं:

The Bija Mantras can also be written as follows:

ॐ ह्ररां हरीं हरुं हरैं हरौं हरः

Aum Hram Mitraya Namah.
Aum Hreem Ravaye Namah.
Aum Hroom Suryaya Namah
Aum Hraim Bhanave Namah.
Aum Hroum Khagaya Namah.
Aum Hrahaha Pushne Namah.
Aum Hram Hiranyagarbhaya Namah.
Aum Hreem Marichaye Namh.
Aum Hroom Adityaya Namah.
Aum Hraim Savitre Namah.
Aum Hroum Arkaya Namah.
Aum Hrahaha Bhaskaraya Namah.
Some people pronounce each name of the Sun God in sequence before the start of every step of the Surya Namaskar.

Some people repeat one name of the Sun God in sequence before /after every Surya Namaskar. They perform Surya Namaskar in multiple of twelve.

Surya Namaskar is the training to your body mind and soul.

Only 35 to 40% of your muscles are used in the daily activities. Rests of the muscles remain inactive. Surya Namaskar is a physical exercise where almost 95% of your muscles are switched on to active mode. They remain active, hours ahead during the day, till they are recharged the next morning.

While performing Surya Namaskar think nothing, but about the Sun God. Concentrate yourself on the meaning of the words, the steps in the Surya Namaskar, their sequence, the proper activities of the different parts of the body, the part of the body where you feel the stress, stretch and strain etc. This will shut your mind off from thinking. Thoughtless state of mind contains no mental stress and strain at all. It is a real rest to your mind. Freedom from mental and emotional anxiety is the sound rest to your body too.

While performing Surya Namaskar the breathing exercise (Pranayam) gives more oxygen to your lungs. The rhythm of breathing becomes heavy with vitality. Each breath becomes deep and clear. It carries more oxygen to the parts of your body.
The vital points (The Chakras) in the body get charged. The Surya-Tej in these Chakras gets lightened with the thought of the Sun God.

The word ‘Moksha’ means to be relieved from fear and tears. It is to get freedom from all types of woes and worries. This ‘released state of mind’ gives you absolute happiness. All the virtues – the divine qualities which are nothing less than the GOD HIMSELF – are the carriers that take you to the absolute happiness-the Moksha.

While doing each Asana mentally revise all the aspects of the Surya Namaskar as:
I am inhaling the Tej of the Sun God in my body.
The name of the Sun God.
The correlation of the name to the Sun God.
The vital point of the body, colour, element, location, relation to body.
The physical posture, the weight of the body, the stress and strain on the body etc.
The breath: Complete breathe-out and deep breathe-in.
Listen to the rhythm of breathing.
Early morning is the best time for Surya Namaskar. Don’t eat any thing at least for five hours prior to Surya Namaskar.
Follow the body postures in each step very scrupulously. If it is not possible for you at the beginning you are free to make some minor changes, here and there, for the time being. But your final aim is to attain the perfect position.

Don’t press your body hard to get the right posture of the Asana.
Don’t give jerks to reach the desired position of the Asana. Don’t puff in / out your belly and hip part while performing the Asanas. Keep them loose.
Go slow. Each movement of the Asana should be graceful.

There are (10+02) twelve steps in Surya Namaskar. You can count five seconds for each step of the Surya Namaskar. It means that one Surya Namaskar goes for one minute (and a bit more). This is the normal speed to perform Surya Namaskar. At the beginning, of course, you have to go slow.
Revise mentally all the aspects of the Surya Namaskar as:

The body posture is important. If you have any problem at any step revise all the given information, about the step, in the light of your problem. Your doubt will be solved.

While performing Surya Namaskar, mentally revise the following important points. 1) The thought of the Sun God. 2) The different positions of the Asanas. 3) Concentration of your mind on the thought and actions. 4) The rhythm of breathing.

You can gain perfection in the Surya Namaskar after a long and steady practice.

It is said that twelve / twenty-four Surya Namaskar, if done properly, are equal to five hundred sit-ups and pull-ups. It may be a statement of exaggeration. But it is worth to experience the physical fitness that you attain after you start practising Surya Namaskar. This exercise burns out a lot of calories and reduces body mass and body weight.

If your physical capacity is to perform ten Surya Namaskar at a time, perform only five. Give equal importance to other aspects of Surya Namaskar.

The seven Chakras (the vital points), in our boy rule every of our activity. They motivate us to act, perform the act and get the action done. Doctors also give prime importance to these vital points while treating a patient. Overall heath and strength is restored through Surya Namaskar. If the problem persists you are advised to take help of somebody expert in the field of medicine.

Persons suffering from arthritis, heart attack etc are suggested to take medical opinion before they start the practice of Surya Namaskar.

If your breathing goes fast while doing Surya Namaskar, either take some rest or stop performing more Surya Namaskar for the day.

After the practice of Surya Namaskar is over you better lay down in Shawasan for some time.

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