Instructions on
Surya Darshan, Food habits, Daily planning

SuryaNamaskar:
  • Get ready for the Practice in SuryaNamaskar early in the morning after taking bath.
  • Perform the warming up exercises described in the “A step Ahead to Excellence”.
  • Other exercises, if needed, can be practised before the start of SuryaNamaskar.
  • At the beginning perform THREE SuryaNamaskar using at least FIFTEEN minutes.
Take care of the following :
  • Use all your physical & mental strength to perform each and every Aasana.
  • SuryaMantra and its meaning
  • Recite each Pranav, Bijakahar, SuryaMantra clearly, loudly.
  • The Chakra involved in each Asana.
  • The parts of body muscles involved in each action.
  • The type of stretch and press in the muscles.
  • Take notice of the Body weight / centre of gravity while performing each Asan.
  • The physical posture, the weight and centre of gravity of the body.
  • Distinctive difference of the Aasana repeated.
  • The inhaling and exhaling while performing each Aasana.
  • The aims and objectives in terms of health and body building.
  • The aims and objectives in terms of preventive treatment.
  • Waiting for five seconds after attaining the maximum position of each Aasana.
  • Get the feel of the stretch and press at the particular part of the body. The rest of the body should be free of muscle tension.
  • Relaxing the body muscles after attaining the maximum position in each Aasana.
  • Total time utilized for each SuryaNamaskar.
  • Listen to the rhythm of breathing.
  • Gradually, as your practice gathers experience the number of SuryaNamaskar will reach to twelve while the duration of time remains the same.
  • Recite the starting and concluding shlokas with dedication. Have great faith in yourSELF. Get actual physical confirmation that your physical and psychological ailments are, day by day, being eliminated.
  • Receive the feel that your craving for any addiction is on the mode of regression.
Note:
  • Refer to “SuryaNamaskar in Stages”
  • Attend at least one Workshop on SuryaNamaskar.
  • Call the institute to conduct the 'The SuryaNamaskar Workshop' at your place.
  • Take help of the publications of the institute.
  • Refer to the Text Book, CD and the Wall Cart in ENGLISH to remain steadfast in the Saadhana.
  • Read a book or two on “SuryaNamaskar” given in the bibliography.
  • Take help of E-mail / phone etc to get your doubts cleared.
  • You can take care of the time & speed, breathing & rhythm in performing SuryaNamaskar after you have attained 24+1 SuryaNamaskar in thirty minutes.
Surya Darshan :
  • Use a rough woolen cloth as a mattress to sit on.
  • Fold it to make a thick, soft, comfortable seat.
  • (Kambal or Dhabali is better. It’s a bad conductor of heat and keeps away germs and worms.)
  • Cover the mattress with a piece of cotton / silk cloth.
  • (The piece of cloth should cover the inside part of the border of the mattress. It should not reach to the ground.)
  • Sit down with crossed legs.
  • Keep the backbone straight in line.
  • Be comfortable.
  • Keep all the muscles loose.
  • Put your hands on the knees.
  • If it is yet time to Sunrise, perform ‘Exercise One’ described in “A Step Ahead to Excellence”.
  • The vibration that you feel on the palms in the last action of the ‘Exercise One’ is the cosmic force/energy/vitality in the muscles and mind. This is the Vigor, the working force behind voluntary and involuntary actions, physical as well as mental in our body. This energy is called Praan Shakti / Brahma & Maya / Vishnu &Vaishnavi / Purush & Prakruti / Cosmic Energy / Magnetic Poles, or Positive Negative electrodes.
  • Place the palms on your face with a light press to retransmit the cosmic energy, collected on hands, to body.
  • Effect on body: The cosmic energy collected on the fingers is directly applied onto the face. This is a warming up step for the muscles on the face to receive the ParaanShakti effectively during “Surya Darshan”
  • Try to visualize the delightful image of your mother.
  • Breathing is as it goes.
  • Take notice of the exhaling part of breathing.
  • Focus your attention onto the Anaahat Chakra.
  • Receive the feel of breathing on the middle of the chest.
  • Illustration: BajarangaBali with HIS chest open, showing the idols of Lord Rama, Laxman and Seeta in the heart.
  • Chest: a little puffed up and lifted up too.
  • Stomach: flat & loose,
  • Look at the rising-sun constantly for some time (a minute or two) without closing eyelids.
  • Revise silently all the information about all the SuryaMantra, one by one.
  • Keep the eyes blinking fast for a while.
  • Close the eyes. Try to retain / expand the glow of the Sun in the inward eye.
  • Repeat the action if time permits you to.
  • Take the feel that the glow of the Sun is revitalizing your eye sight.
  • Take the feel that the Cosmic Energy is energizing your body, mind spirit.
  • The duration of Surya Darshan is 08-10-12 minutes after the Sunrise and before the Sunset. The span of time varies according to the season and the altitude of the location.
  • The glow of the Sun before your inward eye is a delightful experience. You would simply wait for the next twelve hours to experience the same during the Surya Darshan at the Sunset.
  • If you are practicing Sandhya Vidhi in the morning and in the evening, facing to the sun, in the open, you need not repeat Surya Darshan. You better incorporate Surya Darshan in Sandhya Vidhi.
Basic suggestions on food habits:

We are what we eat and drink. Food is the only source, other than the cosmic energy, that gives us energy and keeps us healthy. Medicines cure diseases and incorrect eating habits create them. Hence we better control our intake of food. Stomach is the most misused organ in our body. So, whenever you want to eat give a thought to what, when, where, how and how much to be eaten.

SuryaNamaskar doesn’t need any special diet heavy with fats, proteins and carbohydrates. The practice in SuryaNamaskar activates all most all of the body cells. The body cells altogether absorb all the nutrients in the food and collectively use it for body building. All types of woes-worries, disease-dishealth are totally uprooted if the force of SuryaNamaskar, Proper diet and Pranayam work together.

Following are the basic guidelines useful to develop good food habits. Of course, old habits die hard. It is not easy to get out of an old habit in a day or two. So at the beginning decide upon a target to minimize the intake of unwanted food. Have complete faith in the Sun God. Keep on practicing the art of SuryaNamaskar without a single break and ensure the success yourself.

  • Give the first preference to fresh-hot-cooked food and the second preference to baked food. Avoid the frequent use of fried food and totally discard bakery food.
  • Fix the timing of meal and dinner. The ideal time for dinner is before sunset.
  • See that your dinner is over at least two hours before you go to sleep.
  • If you want to eat food fried in oil / ghee have it, in limited quantity, at the beginning / in the first course of your meal.
  • Baked food is good for health in the rainy season.
  • Take two glass of hot water or a glass of fruit juice after eating bakery snacks
  • Eat the cooked food fresh and hot. Vegetarian food is suitably appropriate to our physical requirements.
  • Frequent and proportionate use of cow milk, cow buttermilk, cow butter, cow ghee, in daily food is of great use.
  • Make use of fresh butter with honey. Use homemade cow ghee made from fresh cow butter.
  • It is better to maintain 01: 01 ratio of cooked food to raw food.
  • Raw / uncooked food can mainly be listed under the heading: – All types of sprouted beans, dry fruits, fresh fruits and vegetables & salads.
  • Always prefer seasonal fruits and vegetables. Seasonal mango is far better than a tanned mango juice / pulp in the rainy season.
  • Observe a time gap of, at least, three hours between the intake of milk and fruit. Mango and milk are the only exception.
  • If you have a choice to select from fresh-hot-cooked food and raw food give your vote to raw food.
  • The other group of food is dairy food. Make occasional use of milk product and sweetmeats in your meals.
  • Minimize the use of sugar and go for honey, gud, raw sugar, sugarcane juice, dates, etc.
  • Minimize the use of fast food, readymade food, tanned food, junk food, cold drinks, hot drinks etc. and take to fresh hot corn soup, different puddings, vegetable soup and fresh fruit juice.
  • It is not the food you eat that makes you heavy weight or obese.
  • Obesity is generally related to indigestion, constipation, hard bowels and lack of physical exercise.
  • Mild laxative once in a month is recommended. Get the right laxative prescribed from your family physician.
  • Keep your sweet/heavy/oily/fatty food intake balanced with the number of SuryaNamaskar.
  • Be alert. Keep your eating habits under experiment. Find out the type of food that does not go with your constitution. Change accordingly.
Daily planning
  • Leave the bed as soon as you get out of sleep.
  • After bath, it’s time for SuryaNamaskar, Surya Darshan, Pranayam and Sandhya Vidhi, Pooja etc.
  • Early morning is the study time.
  • Memory is sharp and keen at this time.
  • Learn at least two lines by heart everyday.
  • Do some reading, writing work every day in the morning.
  • After SuryaNamaskar, wait for 15 to 20 minutes to have breakfast.
  • (Let the muscles-sells-tissues-tendons-ligaments get stretched and pressed during SuryaNamaskar. Let them take their own time to take tension free relieved and relaxed position after the practice is over. You can use Yoga-Nidra to get quick relaxation.)
  • Routine work school / college / service / occupation / business etc.
  • In the evening outdoor games. Surya Darshan.
  • Recreation, entertainment, TV and reading writing also.
  • After dinner study period, reading etc for at least one hour.
  • Go to bed. While you are awake in bed, revise the days work.
  • Wherever you realize that you have made a mistake in the form of act, thought or speech, pledge yourself that you would undo the wrong deeds by apologizing the concerned person.
  • The decision to undo the incorrect behaviour grants you sound sleep.
  • The action “decided & done” awards undivided concentration in all brain activities- studies, meditation, Surya Darshan and SuryaNamaskar. It gives you sound sleep without any interruptions.
  • Select any three useful activities of your interest each of half an hour duration for the next day.
  • Give a thought to the three activities of the previous day. Have you worked them out accordingly?
  • If the answer is NO find out the reasons and try them out again.
  • If the answer is YES add something more into your planning such as: specific time, result oriented action(s), duration of time or increase the difficulty level of the action etc. Keep on expanding the programme to ensure steady progress.
  • You must have easily learnt two lines by heart. Now add something more a stanza, a definition, properties of certain things, phone numbers, birth days of your dear and near relatives and friends, proverb, idiom, thought of the day etc.
  • Revise and repeat the recitation of the previous days. Let the span of memory gets enlarged.
  • The information you have learnt by heart works as a hold-all to encompass all types of memory with confidence.
  • Revise the persons in contact today, their conversation, incidents, proposals, advice etc. Look at all these things as the guidelines for self improvement. Think positively and absorb whatever is good for your SELF-development.
  • Relax from head to heel taking away muscle tension, if there is any, part by part, step by step, slowly. At the same time look at your breathing (with closed eyes). Submit yourself to sleep. Pray God to grant a day more to serve His cause in a better manner the next day.