SuryaNamaskar in Stages

SuryaNamaskar is a combination of some useful YOGAASANA in series. In each SuryaNamaskar, some Aasana are repeated, with a difference of their own. One SuryaNamaskar contains twelve Aasana and twelve Surya Mantra. You have the general know how of each Aasana and how to perform them. (Please refer to the main body of the text.) Now it’s time to know each position of SuryaNamaskar as AASANA - as the YOGAASANA. The word AASANA means a “steady position”- body at rest and mind at peaceful position. The implied meaning of the word YOGA is the real experience of the ecstatic joy of bringing the concept of SuryaNamaskar into actual practice. This is the amalgamation of self into the Supreme self. This is to unite the self with the AtmaaRaam to experience RaamRaajya on the personal level. The concept of Yogaasana is the base of SuryaNamaskar. Hence, some basic rules of Yogaasanas should be taken into consideration.

Go slow in the process of performing every Aasana, at least for three SuryaNamaskar.

It is a training to all the muscles, involved in voluntary and involuntary actions, to acquire elasticity and flexibility through SuryaNamaskar. Flexibility of the muscles is the KEY POWER of all physical and mental abilities.

At the beginning, each SuryaNamaskar consumes 2.3 kcl without giving you any fatigue. It reduces your body weight without making you perspire. It builds your muscles without any increase in the heart beats.

Use all your physical and mental abilities to perform SuryaNamaskar.

Each Asana is divided into four stages. Practice the first stage of every Asana at least for a fortnight. Then take to the first and second stage of every Aasana for the next fortnight then stages 1+2+3, then stages 1+2+3+4.

Take into consideration the steps by step method to use BijaAkshar while performing SuryaNamaskar.

After you acquire some skills in SuryaNamaskar give ten / fifteen minutes to the practice of Pranayam. Some of the most useful and correlated Pranayam to SuryaNamaskar are Bhastrika Pranayam, Kapal Bhati Pranayam and Bhaya Pranayam.

In order to learn the art of Pranayam you better contact the institute (or somebody expert) personally. Gathering information about Pranayam through reading and listening, observing is insufficient for practical work.

Aum Mitraaya Namah. PranaamaAsan.
Stage First:
  • Stand straight. Legs closed. Toe to toe. Heel to heel, knee to knee. (No strain on either knee or calf; heel or toe.)
  • Hold your hands tight at the chest, in Namaskar position and release them quick.
  • Initially apply a light pressure to the palms. (Increase the pressure slowly, day-by-day as your practice gathers experience.)
  • Take the feel of the pressure in the muscles of the entire palms, wrists, forearms, arms, shoulders and the CHEST.
  • The pressure of the palms results in a bit expansion of the CHEST
  • After attaining the maximum position, wait for a second or two.
  • Release the muscle tension from the CHEST, shoulders, arms, forearms, wrists, and palms.
  • Speak out the next Surya Mantra and move to the next Aasana.
  • If the muscle tension is released from elsewhere, you need to rectify the mistake through practice. (Rule applies to all twelve Asana described ahead.)
  • Refer to ‘Step Ahead to Excellence’ for supportive exercises for all the Asana.
Stage Second:
  • Watch out exhaling. Keep on normal breathing. The more you exhale the more you inhale is the rule.
  • Each time you exhale bring the elbows close to body.
  • Each time you exhale pull down the shoulders.
  • Keep the palms pressed, as they are.
  • Exhale completely. Hold your breath. Be in the position of Kumbhak.
  • Experience the muscle tension at the palms, hands, shoulders and the CHEST.
  • After attaining the maximum position, wait for one/two seconds.
  • Relax all the muscles under stress and strain.
  • Speak out the next Surya Mantra and move to the next Aasana.
Stage Third:
  • Focus your attention on the Anaahat Chakra, in the centre part of the chest. This is the place where we receive the constant supply of PranTatwa, the Cosmic energy through the medium of air.
  • (Lord Hanuman opens HIS chest showing the idols of Lord Ram-Laxman-Seeta.)
  • The main objectives: To increase the elasticity of CHEST.
  • To make use of palms, elbows, shoulders as levers to expand the chest.
  • After attaining the maximum position, exhale completely.
  • Wait for a while. Relax all the muscle tension.
  • Speak out the next Surya Mantra. Move to the next Aasana.
Stage Fourth:
  • Say slowly and loudly ‘Aum Hram Mitraya Namah.’ (Refer to BijAkshar. Follow the method of your choice.) All breath exhausted.
  • Inhale deeply.
  • While exhaling perform all the activities in one stroke as described in stage first, second, third.
  • Experience the feel of every activity in each stage every time.
  • Take the feel of vibrations of the Chakra involved in the Asana.
  • The speed without the actual feel is of little use.
  • Use all your physical and mental abilities to perform every Asana of SuryaNamaskar.
  • Wait for a while. Then relax. Move to the next Asana.
  • Take care to match the rhythm of breathing with that of actions.
  • Practice on music, group practice, counting 1, 2, 3---12; SuryaNamaskar competition etc. is possible at this stage.
  • Perform three SuryaNamaskar systematically, methodically in fifteen minutes. Gradually, as your practice gathers experience the number of SuryaNamaskar will reach to TWELVE while the span of time remains the same.
Aum Ravaye Namah UrddhvaHastaAsan
Stage First:
  • Stand straight, as you were in the previous position.
  • Move your hands above the head. Stretch them up.
  • Palms closed. Elbow straight. Upper arms near to the ears.
  • Turn the head backwards to look at the palms.
  • Eyes and palms in line.
  • Try to move the hands backwards, at the shoulders. Sight is tied up with the palms.
  • After attaining the maximum position, wait for five seconds.
  • Relax. Remove all the muscle tension from the hands, shoulders, chest, stomach, backbone, waist, thighs, calves and ankles.
  • Speak out the next Surya Mantra and move to the next Aasana.
Stage Second:
  • Inhale and stretch the body up. (from ankles to the index fingers)
  • Inhaling each time, repeat the action for three / four times.
  • Inhale and push the head back to look at the palms above.
  • Inhale. Move the hands backwards, at the shoulders, keeping the eye-sight with the palms
  • After attaining the maximum position, wait for five seconds.
  • Relax all the muscles under stress and strain.
  • Speak out the next Surya Mantra and move to the next Aasana.
Stage Third:
  • Focus your attention on the Vishudhya Chakra. It is the storehouse and distributing centre of Cosmic Energy.
  • It is easy to catch hold of the Vishudhya Chakra, at the end of neck, when you push your head back to look at the palms.
  • The main objectives: To give upward stretch to all muscles in the body, from ankles to the index fingers.
  • To give massage to the muscles of the stomach.
  • To give strength to and increase the elasticity of the backbone.
  • After attaining the maximum position, wait for five seconds.
  • Relax. Remove all muscle tension.
  • Speak out the next SuryaMantra. Move to the next Aasana.
Stage Fourth:
  • While inhaling perform all the activities in one stroke as described in stage first, second, third.
  • The rest is as stated under PranamaAsan.
Aum Suryaaya Namah HastaPaadaAsan
Stage First:
  • Stand straight. Keep a distance of 08-10 inches between the legs.
  • Bend down in the waist.
  • Take a side view in the mirror to check your standing position. OR
  • Stand, touching your back at a wall and then bend down in the waist.
  • Keep your palms lightly on the knees. OR Tie up your hands and put them on the back.
  • Bend as far down as possible. Go slow without giving jerks to the body.
  • Keep the stomach loose. Take down the hands. Try to rest your palms on the ground, ahead but near to the big toe.
  • Keep your hands and shoulders loose.
  • Keep the knees straight.
  • Keep the shoulder distance between the palms.
  • After attaining the maximum position, wait for five seconds.
  • Relax all the muscles of the stomach, the lower back / upper hip, backbone.
  • Speak out the next Surya Mantra and move to the next Aasana.
Stage Second:
  • Stand straight. Legs closed. Toe to toe. Heel to heel. Knee to knee.
  • When you bend down exhale completely. Remove air from your belly.
  • Every time you exhale try to bend down a bit further, without any jerks. Repeat slowly. Bend forward ahead each time
  • Keep the shoulders loose. Remove muscle tension from your shoulders.
  • Touch your chin to the chest. Neck loose.
  • If it is easily possible try to touch the forehead to the knees.
  • Try to put the palms flat on the ground near & in front of the toe.
  • After attaining the maximum position, wait for five seconds.
  • Relax all the muscles under stress and strain.
  • Speak out the next SuryaMantra and move to the next Aasana.
Stage Third:
  • Focus your attention on the Swaadhistan Chakra. It is the last end of the backbone, above the hip bone. All the seventy-two thousand nerves spread all over the body in cross section from this area.
  • Put the palms flat on the ground by the side of the feet.
  • Main objective: To stretch the muscles of the waist, back and shoulders.
  • To press the muscles of the stomach and massage the belly.
  • To give flexibility and strength to the backbone.
  • After attaining the maximum position, wait for five seconds.
  • Relax. Remove all muscle tension.
  • Speak out the next Surya Mantra. Move to the next Aasana.
Stage Fourth:
  • While exhaling perform all the activities in one stroke as described in stage first, second, third.
  • The rest is as stated under PranaamAasan.
Aum Bhaanave Namah ArdhaBhujang. Or AshawaSanchaalanAasan
Stage First:
  • Take the left leg backwards. Touch the left knee and the left toe onto the ground.
  • Sit down on the right leg. The heel and the toe completely resting on the ground.
  • The location of the hands and the right foot is not at all disturbed.
  • Put your hands straight. Lift up the shoulders.
  • Pull back the head.
  • After attaining the maximum position, wait for five seconds.
  • Relax all the muscles of both the legs and hands, the right side of the stomach, the neck and the upper part of the back and the backbone.
  • Speak out the next Surya Mantra and move to the next Aasana.
Stage Second:
  • While inhaling move the left leg far back, touching the knee and the toe to the ground.
  • Keep the position of the left knee and the toe as it is. Use the joint of the ankle and the waist to stretch the leg as far back as possible.
  • While inhaling sit on the right leg touching the foot flat on the ground.
  • Though you are in sitting position you are supposed to be ready as a horse (Ashwa) to run quick and fast as and when the signal comes from the Navigator.
  • All the body weight is on the right foot but the thigh and knee are a bit raised up inwardly, in ready position.
  • While inhaling lift up the shoulders and push the head as far back as possible.
  • After attaining the maximum position, wait for five seconds.
  • Relax all the muscles under stretch and strain.
  • Speak out the next Surya Mantra and move to the next Aasana.
Stage Third:
  • While doing all these actions focus your attention on the Aadnya Chakra, at the middle of the forehead. This is the antenna to receive the cosmic energy. Keep it in front of the Sun.
  • The main objectives: To give downward stretch to the left leg.
  • To give pressure on the muscles of the right leg.
  • To lift up inwardly the knee joint and the hip joint of the right foot in ready position.
  • To stretch the backbone upward in convex curve.
  • The serpent is in “ready position” to catch the tunes of the FLUTE/DAMARU.
  • To massage the muscles of the right side of the belly, including the liver part.
  • To push the head far back.
  • After attaining the maximum position, wait for five seconds.
  • Relax. Remove all muscle tension.
  • Speak out the next Surya Mantra. Move to the next Aasana.
Stage Fourth:
  • While inhaling perform all the activities in one stroke as described in stage first, second, third.
  • The rest is as stated under PranamAasan.
Aum Khagaaya Namah MakaraAsan.
Stage First:
  • Move the right leg near to the left leg.
  • Keep the heels and knees tied up.
  • Take all the body weight on your hands and raise up the shoulders.
  • Keep your palms on the ground, straight in line with the shoulders.
  • Keep the body in slanting position with the head and neck in line. Give a downward stretch, to the body, from neck to feet.
  • After attaining the maximum position, wait for five seconds.
  • Relax all the muscles of the legs and hands, the stomach, the upper part of the back and the neck.
  • Speak out the next Surya Mantra and move to the next Aasana.
Stage Second:
  • While exhaling press the hands down on the ground and raise up your shoulders.
  • While exhaling give a downward stretch, towards the toe. Use the ankle joints to pull the body downwards.
  • Check the 'body slanting position’ in the mirror. OR
  • Ask somebody, present, to guide you.
  • The head should be in line with the ‘body slanting position’.
  • After attaining the maximum position, wait for five seconds.
  • Relax all the muscles under stretch and strain.
  • Speak out the next Surya Mantra and move to the next Aasana.
Stage Third:
  • While performing all the actions focus your attention on the Vishudha Chakra, at the base of the neck. This is the storehouse of Cosmic Energy. The work of distributing this energy to the different parts of body is constantly going on from this centre /Chakra. It grants energy and additional special energy to the limbs when and whenever they are in need of.
  • Main objectives: To press the hands down on the ground with all the body weight and at the same time to lift up the shoulders.
  • To give downward stretch toward the feet - to the neck-the upper part of the back- back- waist- thighs-knee-calves-the ankles.
  • This stretching is unique of its type. The start point is the Vishudha Chakra and the end points are the ankles.
  • After attaining the maximum position, wait for five seconds.
  • Relax. Remove all muscle tension.
  • Speak out the next Surya Mantra. Move to the next Aasana.
Stage Fourth:
  • While exhaling perform all the activities in one stroke as described in stage first, second, third. The rest is as stated under PranaamAasan.

Take a clean piece of cloth. The width should be equal to that of your shoulder (Inner) distance and the length should be 60cm, approx. Stand, facing the East, with your big toes, on the rear end of the cloth.
This size of mattress / Asan helps you keep the fix distance of hands throughout the practice of SuryaNamaskar. The location of hands and the feet is now immutable throughout the practice. While performing the SastangNamaskarAsan the mattress should be under your face so as to prevent dust infection.

Aum Pushne Namah SaastangNamaskarAasan
Stage First:
  • Keep the position of the legs and hands as it is.
  • Rest the knees on the ground.
  • Bend down in the elbow and rest your body on the floor. Keep the feet close to each other.
  • Keep the knees close to each other.
  • The toes, knees and the palms are on the ground.
  • Rest the chest and the forehead on the ground.
  • Press the chin to the chest.
  • Keep the elbows close to the body.
  • Without disturbing the body-position lift up the middle part of the body.
  • After attaining the maximum position, wait for two/three seconds.
  • Relax all the muscles of the stomach, chest, and the backbone.
  • Speak out the next Surya Mantra and move to the next Aasana.
Stage Second:
  • Focus on exhaling and hold out your breath.
  • Be in the position of Kumbhak.
  • Exhale completely. Hold the breath. Lift the middle part of the body up.
  • While exhaling bend the elbows so that the chest touches the ground. At the same time lower down the leg part so as to touch the knees on the ground.
  • While exhaling touch the chin to the chest. Touch the forehead on the ground.
  • After attaining the maximum position, wait for a while.
  • Relax all the muscles under stretch and strain.
  • Speak out the next Surya Mantra and move to the next Aasana.
Stage Third:
  • While performing the actions, described above, focus your attention on the Manipur Chakra. The limbs around the Navel Part receive life-force, from this centre, to perform their activities.
  • The main objective is to massage the muscles of the entire belly.
  • Exhale completely. Hold your breath and be in the position of Kumbhak.
  • After attaining the maximum position, wait for a while.
  • Relax. Remove all muscle tension.
  • Speak out the next Surya Mantra. Move to the next Aasana.
Stage Fourth:
  • While you exhale and hold your breath out, perform all the activities in one stroke as described in stage first, second, third.
  • The rest is as stated under PranaamAasan.
  • Aum HiranyaGarbhaaya Namah BhujangAasan
    Stage First:
    • Push the palms on the ground and lift up the shoulders.
    • While lifting the shoulders, make use of the ankles to give a forward push to the belly. Try to bring the belly near to the middle of the hands.
    • Touch the toe parts of the feet on the ground.
    • Touch the knees on the ground.
    • Push the head back. The backbone in convex curve.
    • Chest is tossed up and puffed up.
    • After attaining the maximum position, wait for five seconds.
    • Relax all the muscles from waist to head including backbone stomach, chest and hands.
    • Speak out the next SuryaMantra and move to the next Aasana.
    Stage Second:
    • Focus your attention on inhaling.
    • Perform every action giving extra consideration to inhaling.
    • Inhale deep and long when you push the head back.
    • Inhale, with the chest tossed up, deep and long while giving convex curve to the backbone.
    • After attaining the maximum position, wait for five seconds.
    • Relax all the muscles under stress and strain.
    • Speak out the next Surya Mantra and move to the next Asana.
    • Stage Third:
      • While performing the actions, described above, focus your attention on the Swadhistan Chakra.
      • The main objectives: To inhale as much cosmic energy as possible.
      • To give a convex shape to the backbone.
      • To puff up the chest at its maximum.
      • Bhujanga / cobra lifting up the front part of its body and opening out the hood below its head. Ready to dance with the rhythm of DAMARU.
      • The resting point to lift up the body is the Swadhistan Chakra.
      • The hood of the cobra is your chest – enlarge it, amplify it.
      • After attaining the maximum position, wait for a while.
      • Relax. Remove all muscle tension.
      • Speak out the next SuryaMantra. Move to the next Aasana.
      Stage Fourth:
      • While inhaling perform all the activities in one stroke as described in stage first, second, third.
      • The rest is as stated under PranaamAasan.
      Aum Marichaye Namah ParvataAasan
      Stage First:
      • Keep the hands and the legs as they are.
      • Lift up the middle part of the body, including knees, as far up as possible.
      • Adjust your shoulders and palms in line.
      • Adjust your shoulders forward or backward to touch the heels to the ground.
      • Lift / push up your body from feet to waist and from shoulders to waist.
      • Keep the head in line with the body.
      • After attaining the maximum position, wait for five seconds.
      • Relax all the muscles of hands, legs, backbone etc.
      • Speak out the next Surya Mantra and move to the next Aasana.
      Stage Second:
      • Focus your attention on exhaling.
      • Perform every action giving due consideration to exhaling.
      • Exhale deep and long while giving upward lift-from feet to waist.
      • After attaining the maximum position, wait for five seconds.
      • Relax all the muscles under stress and strain.
      • Speak out the next Surya Mantra and move to the next Aasana.
      Stage Third:
      • While performing the actions, described above, focus your attention on the VishudhaChakra.
      • The main objectives: To give upward push from feet to waist and from Vishudha Chakra to the waist.
      • To give a mountain / parvat like shape to the body.
      • To hold one side of the mountain tight to the ground with heels & knees and the other with palms & neck.
      • All the body muscles are pushed up towards the waist / Swadhistan Chakra.
      • After attaining the maximum position, wait for five seconds.
      • Relax. Remove press-n-stretch from all the muscles under tension.
      • Speak out the next Surya Mantra. Move to the next Asana.
      Stage Fourth:
      • While exhaling perform all the activities in one stroke as described in stage first, second, third.
      • The rest is as stated under Pranamasan.
      Aum Adityaya Namah ArdhaBhujangaAsan
      • Now it is the left part of the stomach. The massage with a light press is given to the intestine and other organs in this area.
      • The rest is the same as described under the head Aum Bhanave Namah ArdhaBhujangAsana.
      Aum Savitre Namah HastaPadaAsana
      • Previously, while performing this Asana the act of bending was downward. Now it is upward. Lift up the hip part, make the knees straight, and give a forward bend to the neck and try to touch the chin to the chest. The rest is the same as described under the head Aum Suryaya Namah, HastaPadAasana
      Aum Arkaya Namah PranamAasan
      • As that of Aum Mitraya Namah.
      Aum Bhaskaraya Namah PranamAasan & Namaskaar Mudra.
      • It is PranamaAsan at the beginning.
      • At the end it is a Mudra. Be at ease. Remove all muscle tension. Be calm and quiet from within and with full dedication give-
        COMPLETE SUBMISSION
        BODY, SPEECH, MIND, HEART
        TO THE SUN GOD.

      ||Jai Jai RaghuVeer Samarth||