Surya Namaskara 68301h

Gum ganapathya namaha Gayatri mantra

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Surya namaskara Introduction: Known variously as Surya Namskar or istavandana or Prostrations to Sun or Sun Salutation, the Surya Namaskar Is one of the best exercises that people can perform. The benefits accruing from these exercises are unique and excellent. This is very ancient Indian system signifies paying homage to the sun lord facing east only, this is yoga based exercise and it is customary to perform Surya Namaskar after performing warm-up exercises. 1. Stand facing the Sun with palms folded and both the thumbs touching the chest. Breathing: Inhale while raising the hands and exhale as hands are brought down to chest level (namaskara mudra)

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0 2. Raise hands upward, with feet firmly on the ground, bend backwards, stretch arms fully. Breathing: Inhale (ardhachakarasana) 3. Slowly bend forward, hands touching the earth with respect, head touching the knees. Breathing: Exhale( padahastasana)

4. Set both hands with the palms down firmly on the ground, pull the left leg backward, raise the head looking at the Sun, full weight resting on the two palm and ten fingers. Breathing: Inhale (ashwasanchalana)

5. Bring right leg back close to left leg, keeping hands and legs straight, bend the body at the hip forming an arch, just like a mountain, known as (‘parvathasan )or mountain pose’. Breathing: Exhale

6. Stretch yourself fully on the ground in the ardhaSaashtanga Namaskar pose (all eight ‘anga’ or parts of the body on the ground – head, thigh, eyes (sight), mind, word, feet, hands and ears (hearing)). In reality, feet, knees, thighs, chest, Fore head touch the ground with the hands stretched out and in folded position, with your mind and thoughts on the full namaskar, then slowly turn the head to the sides first to left and then to right so that each ear touches the ground.your genitile organ must not touch the ground Breathing: Inhale first and then Exhale fully.

7. Slowly raise the head, bend backward as much as possible, hands straight, in the cobra pose. (bujangasana) Breathing: Inhale

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1 8. Parvathasan – Bring right leg back close to left leg, keeping hands and legs straight, bend the body at the hip forming an arch, just like a mountain, known as (‘parvathasan )or mountain pose’. Breathing: Exhale

9. Set both hands with the palms down firmly on the ground, pull the left leg backward, raise the head looking at the Sun, full weight resting on the two palm and ten fingers. Breathing: Inhale (ashwasanchalana) with the difference that the right Leg is brought forward. Breathing: Inhale 10 Slowly bend forward, hands touching the earth with respect, head touching the knees. Breathing: Exhale( padahastasana.

11. Raise hands upward, with feet firmly on the ground, bend backwards, stretch arms fully. Breathing: Inhale (ardhachakarasana) Breathing: Inhale 12. Stand facing the Sun with palms folded and both the thumbs touching the chest. Breathing: Inhale while raising the hands and exhale as hands are brought down to chest level (namaskara mudra) Exhale, Inhale and Exhale.

Namaskar: The Surya Namaskar is performed usually early in the morning facing the morning rising Sun. The Namaskar is done in 12 steps, each step having its own posture (including position and form) with its own breathing pattern (inhalation or exhalation), and its own mantra. Surya namaskar can do to your body what months of dieting cannot. And it can do to your mind what no spiritual discourse can..surya namaskar should be done at least 12 times, increase it to 24 times over a period of time, after surya namaskar relax in shavasana for 5 minutes you need not to do any asana or exercise their after Mantra Chakra Seed

Asana

Salutation

om hr m

om mitr ya nama

Anahata

Pranamasana(namaskara mudra)

om hr m

om ravaye nama

Vishuddhi

Ardha chakarasana

om hr m

om s ry ya nama

Swadhisthana paadahastasana ! " # #$ %& ' ( # ) * # +,--+-..+/

. om hraim

om bh nave nama

Ajna

ashwasanchalanasana

om hraum

om khag ya nama

Vishuddhi

Parvathasana

om hra

om pu

Manipura

Ardha sastanga namaskara

om hr m

om hira ya garbh ya nama

Swadhisthana Bujangasana

om hr m

om mar caye nama

Vishuddhi

Parvathasana

om hr m

om dity ya nama

Ajna

Ashwa Sanchalanasana

Om hraim

om savitre nama

Swadhisthana paadahastasana

om hraum

om ark ya nama

Vishuddhi

Ardha chakarasana

om hra

om bh skar ya nama

Anahata

Pranamasana(namaskara mudra)

e nama

Mantras: There are 12 mantras with four parts to each mantra. The first part is the chanting of Aum, the second part is the chanting of a ‘bija mantra’, the third part is a part of a Rik from the Rig Veda and the fourth part is the addressing of one of the 12 names of Sun. . The twelve names of Sun are: Mitra, Ravi, Surya, Bhanu, Khaga, Pushan, Hiranyagarbha, Marichi, Aditya, Savitha, Arka & Bhaskara. These six Bija Mantras are repeated in sequence to cover the twelve names of the Sun God. The three Rig Vedic hymns are used in the 12 mantras (one-quarter of the hymn used with each of these 12 names). your guru for bija akashara assistance The chanting of AUM mantra activates stomach, heart, brain and the overall body/mind, thus creating vibrations in the associated chakras. Digestion, respiratory and sensory activities go thru the powerful lens of AUM turning intellect and memory into sharp and powerful tools. Surya namaskara is taken as deksha and done for 41 days in the super vision 0f guru; you gain lots of spiritual & cosmic energy your desire and wish are fulfilled it should be done with grate bakthi

Meditation Students my call is Learn to pay attention the essential skill of meditation is learning to concentrate, condense and compress your awareness, to be totally focused on the very subtle object of your meditation. In recent times scientific study made on meditation process has revealed its tremendous therapeutic value in improving mental, physical and social health of an individual their fore not only there is resurgence in the practice of meditation but also universal acceptance of the same Kundalini yoga is a physical and meditative discipline, comprising a set of simple techniques that uses the mind, senses and body to create a communication between "mind" and "body". Kundalini yoga focuses on psycho-spiritual growth and the body's potential for maturation, giving special consideration to the role of the spine and the endocrine system in the understanding of yogic awakening. Kundalini Yoga concentrates on psychic energy centers (called "chakras") in the body in order to generate a spiritual power, which is known as kundalini shakthi energy. Kundalini is the potential form of life force, lying dormant in our bodies. It is conceptualized as a coiled up serpent (literally, 'kundalini' in Sanskrit is word ‘That what is coiled'.) lying at the base of our spine, which can spring awake when activated by spiritual disciplines. Included here is an introduction and step-by-step meditation exercise for initiation and accession of each chakra. Starting from Chakra 1 to 7 & another six are kept total secret there are 13 chakaras all together, the student is required to meditate by following the simple instructions here. I give an easy way to do meditation without all this complicated process. Processes of meditation Sit comfortably in siddasana , vajrasana or sukasana having perpendicular back or squat on the floor on a mat as you prefer make sure that your are sitting comfortably in order to avoid unnecessary movements during meditation keep your head and back straight and relaxed lock your tongue and you’re your hands should be relaxed and placed on the laps with gyana mudra & start the processes of meditation, first place your ring finger third mark on the tip of the nose and make a mark on the fore head with vermilion or sandal past as shown in fig start inhale and exhale deeply for few seconds and observe your breath continue breathing and continue ! " # #$ %& ' ( # ) * # +,--+-..+/

observing. While observing your breath concentration on the fore head where vermilion or sandal past is marked you can feel sensitive spot on the fore head deeply concrete on that spot and observe your breath as long as you can there may be some pain at beginning and it slowly disappear do not think, always withdraw your senses when it goes on wandering and do the processor of observing and concentrating gradually increase your time to half an hour do it regularly, in the age between 15 to 30 it is very difficult to concrete because of their senses organs goes wandering like food, sleep, infatuation,( attraction towards opposite sex) etc…. with firm mindedness and withdrawal of senses and regular practice you can overcome all the problem

Advantage of meditation 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.

Better concentration on studies, Better memory Better health Stress free life Better management of life All the tensions and pressure accumulated in the nervous system are released and flushed out Reduction of work load on the heart due to the deep relaxation Rejuvenate heart muscles and make it strong and stable Deep relaxation to respiratory system makes it strong and flexible Disorder like sleeplessness, fear , anxiety, nervousness, irritability, addition to alcohol and drug disappear gradually Mind becomes more powerful

Spiritual you will be more powerful you will go through subconscious stage to conscious stage & then to super conscious stage Make meditation and surya namaskar part of your daily routine surya namaskar early in the morning and meditation in the evening gradually increase the time I give you some of the stories who are mediators and yogis

Sri Sadasiva Brahman, a reputed Yogi, lived in Nerur, near Karur, in Trichinopolly district, some one hundred and twenty years ago. He was the author of ‘Atma Vilas’, ‘Brahma Sutras’ and various other works. Once he was in Samadhi. The floods in the Cauveri river covered him up with ! " # #$ %& ' ( # ) * # +,--+-..+/

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mud. For some months his body remained buried underneath the earth. The agriculturists tilled the land and injured the head of the Yogi. Some blood oozed out. They were quite astonished. They dug out the earth. Sadasiva Brahman got up from his Samadhi and walked away. Once some rude people came with sticks to beat him. They raised their hands, but they were not able to move them. They remained like statues. At some other time he entered the Zenana of a Nawab quite naked while he was roaming about as an Avadhuta. The Nawab got enraged and cut off his hand with a big knife. Sadasiva Brahman went away with a laugh. The Nawab thought that the man should be a great Sage. He took the maimed hand and followed the Sage. On the third day the Nawab said: “O my Lord! I cut off your hand due to my foolishness. Kindly forgive me.” Sadasiva simply touched the Cut portion with the other hand. There was a new hand. Sadasiva forgave the Nawab and blessed Him. Sri Jnanadev is also known as Jnaneswar. He was the greatest Yogin the world has ever produced. He was born in Alandi, 7 miles from Poona. His Samadhi is there even now. If anybody reads the Gita written by him by the side of the Samadhi all the doubts are cleared. He is regarded as an Avatara of Lord Krishna. When he was a boy he simply touched a buffalo. It repeated the Vedas. He had full control over the elements. When there was no vessel to prepare food, his sister prepared bread on his back. He entered Samadhi while alive at the age of 22. He drew up all the Prana to the Brahmarandhra and gave up the physical body. When he was a boy of 14 years, he began to write commentary on Gita. His commentary on Gita is considered one of the best. In a big assembly of Sanskrit Pandits in Benares, he was selected President.

Yogi Bhusunda is one of the Chiranjivis amongst the Yogins. He was the master in the science of Pranayama. It is said that a big nest, like a mountain, was built by him on the southern branch of the Kalpa Vriksha, situated at the northern summit of the Mahameru. Bhusunda lived in this nest. He was a Trikala Jnani. He could sit in Samadhi for any length of time. He was desireless. He had obtained supreme Santi and Jnana. He was there enjoying the bliss of his own Self and he is still there being a Chiranjivi. He had the full knowledge of the five Dharanas. He had rendered himself proof against the five elements by practising the five methods of concentration. It is said that when all the twelve Adityas scorch the world with their burning rays, he would, through his Apas Dharana, reach up the Akasa. When fierce gales arise splintering up the rocks to pieces, he would be in the Akasa through Agni Dharana. When the world together with the Mahameru would be under water, he would float on them through Vayu Dharana.

Tirumula Nayanar was a great Yogi in Kailas. He had all the 8 major Siddhis through the grace of Nandi, the Vahana of Lord Siva. He was a friend of Agastya Muni. He came from Kailas and stayed in Varanasi. Then he went to Chidambaram and Tiruvavaduturai and other places near Madras. He worshipped Lord Siva in the temple at Tiruvavaduturai and stayed there for some time. Once he went to a garden on the banks of the river Cauveri. There he saw the dead body of a caretaker of a herd of cows. He noticed that all the cows surrounded the dead body of the cowherd and were crying bitterly. This touched the heart of Tirumular. He pitied the cows very much. He left his body in a certain place and entered the dead body of the cowherd. He looked after the cows throughout the day and sent them back to their respective houses. The wife of the cowherd, who was not aware of the death of her husband, invited Tirumular who was wearing the physical body of her husband. Tirumular refused. He wanted to enter his own body. When he searched for his body, it was not found in the original place. Then he thought it was all the grace of Lord Siva. Then with the ! " # #$ %& ' ( # ) * # +,--+-..+/

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body of the cowherd, he went to Avaduturai and sat underneath an Asvattha tree on the western side of the temple and wrote a valuable book called “Tirumantram” in Tamil. It is a book of 3000 verses which contain the essence of the Vedas

Milarepa was one who had been profoundly impressed from his youth by the transient and impermanent nature of all conditions of worldly existence and by the sufferings and wretchedness in which he saw all beings immersed. To him existence seemed like a huge furnace where all living creatures were roasting. With such piercing sorrow did this fill his heart that he was unable to feel even any of the celestial felicity enjoyed by Brahma and Indra in their heavens, much less of the earthly joys and delights afforded by a life of worldly greatness. On the other hand, he was so captivated by the vision of immaculate purity, by the chaste beauty in the description of the state of perfect freedom and omniscience associated with the attainment of Nirvana, that he cared not even though he might lose his very life in the search on which he had set out, endowed as he was with full faith, keen intellect and a heart overflowing with all-pervading love and sympathy to all. Having obtained transcendental knowledge in the control of the ethereal and spiritual nature of the mind, he was enabled to furnish demonstration thereof by flying through the sky, by walking, resting and sleeping on the air. Likewise he was able to produce flames of fire and springs of water from his body and to transform his body at will into any object desired, thereby convincing Unbelievers and turning them towards religious pursuits. He was perfect in the practice of the four stages of meditation and thus he was able to project his subtle body so as to be present as the presiding Yogi in twenty-four holy places where gods and angels assemble, like clouds for spiritual communion. He was able to dominate gods and elementals and make them carry out his commands instantaneously, in the fulfilment of all duties. He was a perfect adept in supernatural powers. He was able to transverse and visit all the innumerable sacred paradises and heavens of the Buddhas, where by virtue of his all-absorbing acts of unsured devotion the Buddhas and Bodhisattvas presiding therein favoured him with discourses on Dharma and listened to his in return, so that he Sanctified the heaven-worlds by his visits and sojourns there.

Effect of meditation Various kinds of lights manifest during meditation owing to deep concentration. In the beginning a bright, white light, the size of a pin’s point will appear in the forehead at the space between the two eyebrows which corresponds tentatively to the Ajna Chakra. You will notice, when the eyes are closed, different coloured lights, white, yellow, red, smoky, blue, green, mixed lights, flashes like lightning, fire, moon, sun, stars and sparks. These are Tanmatric lights. Each Tanmatra has its own specific colour. Yellow and white lights are very commonly seen. In the beginning small balls of white or red light float about before the mind’s eye. When you first observe this be assured that the mind is becoming more steady and that you are progressing in concentration. After some months, the size of the light will increase and you will see a full blaze of white light, bigger than the sun. In the beginning these lights are not steady. They come and disappear immediately. When you have steady and systematic practice of meditation for 2 or 3 hours, these Lights appear more frequently and remain steady for a long time. The vision of lights is a great Encouragement in Sadhana. It impels you to stick to Sadhana steadily. It gives you strong faith in Super physical matter. The appearance of the lights denotes that you are transcending the physical consciousness. You are in a semiconscious state when the light appears. You are between the two places. You must not shake the body when these lights manifest. You must be perfectly steady in ! " # #$ %& ' ( # ) * # +,--+-..+/

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your Asana and breathe slowly. At times you will see some lustrous forms of Devatas or some other physical forms. You Will see your Ishta Devata or your Guru. Siddhas, Rishis and others give their Darshan to encourage You. You can see beautiful gardens, palatial buildings, rivers, mountains, golden temples, sceneries So lovely and picturesque as cannot be adequately described. The experiences vary in different individuals. The experience of one man may not be the Same as that of another man. Many erroneously believe that they have realized the Self when they get these experiences, . The visions may appear in some persons within a few days, while in others within six or nine months. It depends upon the state of the mind and degree of concentration. Some persons may not have such experiences, but they will be progressing in the spiritual path. Do not waste your time in looking at these visions. This is only a curiosity. These are all encouragements to convince you of the existence of super physical, metaphysical realities. Visions are either subjective or objective, your own mental creations or of realities on finer planes of matter. Universe consists of planes of matter of various degrees of density. Rhythmical vibrations of Tanmatras in various degrees give rise to the formation of various planes. Visions may be of these things or beings. Or in many cases they may be purely imaginary. They may be the crystallization of your own intense thinking. You must discriminate well. Brahmacharya is very essential till you are married, even in dreams you must be free from lustful thoughts. It requires long practice and careful watch over the mind and Indriyas. Wet dreams generally occur in the last quarter of the night. Practice of sarvangasana with surya namaskara is of great help in controlling in the flow of semen or viginal fluid (orgasm) if this fluids are lost you lose your health and vitality of your body you are porn more to the dreadful diseases and lose your physical and spiritual energy, first of all you lose your memory by the loose of fluid in your body & you get central nervous system diseases., “Only the knowledge imparted by a Guru through his lips is powerful and useful; otherwise it becomes fruitless, weak and very painful.” Humility is the highest of all virtues. You can destroy your egoism by developing this virtue alone. You can influence the whole world. You will become a magnet to attract the whole world. It must be genuine. Feigned humility is hypocrisy. Control anger by practice of Kshama, Dhairya, patience and Nirabhimanata, absence of egoism. When anger is controlled it will be transmuted into an energy by which you can move the whole world. Anger is a modification of ion. If you can control lust, you have already controlled anger. Drink a little water when you become angry. It will cool the brain and calm the excited, irritable nerves. May god bless you and have success in your life Ask yourself these questions 1. When did you get up from bed? 2. How many hours did you sleep? 3. How long did you meditate in one Asana? 4. How many hours did you observe Mouna? 5. How much did you give in charity? 6. How long did you practice physical exercise? 7. How many lies did you tell and with whatself-punishment? 8. How many times and how long of anger andwith what self-punishment? 9. How many hours you spent in useless company? 10. How many times you failed in Brahmacharya? 11. How many times you failed in the control of evil habits and with what self-punishment? 12. Were you regular in your meditation? 13. What evil quality are you trying to eradicate? ! " # #$ %& ' ( # ) * # +,--+-..+/

/3 I request all the instuitions head kindly explain the content of the book to your children so that they can do practicals on this theory when leisure

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