Table of Contents
Download Sunyoga Exercise Instructions in PDF:
Yogasana for Sunyoga Explained
Swamiji Sunyogi Umasankar has developed a comprehensive series of physical exercises to purify the body’s toxins and prepare for meditation. These exercises balance the body’s five elements—Earth, Water, Air, Fire, and Space—to maximize physical and spiritual benefits. Below is an explanation of their principles and practice guidelines:
1. Balancing the Earth Element
- Performing the exercises regularly helps balance the Earth element.
- This element represents stability and grounding. If practised sincerely, these movements detoxify the body and enhance physical vitality.
2. The Importance of Regularity (Balancing the Water Element)
- Consistency in performing the exercises at the same time and place daily balances the Water element.
- This practice aligns our time aura and space aura (electromagnetic fields).
- Regularity yields three times more benefits than balancing the Earth element alone.
Warning: Failing to create regularity in the practice produces three times more toxins, disrupting progress.
3. Incorporating Love and Focused Breathing (Balancing the Air Element)
- Practising with love and focused breathing further balances the Air element.
- Benefits increase ninefold compared to the Earth element.
- Proper breathing ensures:
- Maximum oxygen utilization.
- Complete expulsion of carbon dioxide.
- Simultaneous stomach and chest expansion during inhalation and contraction during exhalation.
- Stress and improper breathing (shallow or reversed patterns) cause nine times more toxins to accumulate.
4. Thoughtless Movements (Balancing the Fire Element)
- Performing exercises without judgments or expectations balances the Fire element.
- Practising in a thoughtless condition yields 27 times more benefits.
- However, holding onto judgments or expectations results in 27 times more toxins.
5. Meditative Exercise (Balancing the Space Element)
- Practising with a meditative mindset balances the Space element.
- Completing each exercise with a short period of meditation enhances the overall effect, resulting in 81 times more benefits.
Group Practice Guidelines
- Synchronization is Key: Group exercises amplify benefits based on the number of participants, provided movements are synchronised.
- Lack of Coordination: Disorganized group practice leads to mental disturbances and adverse outcomes.
- Breath Awareness: Always breathe only through the nose. Inhale halfway through the movement and exhale for the remaining half.
Tip: Closing your eyes briefly after each exercise aids in balancing the Space element and enhances meditation readiness.
Additional Notes
- Perform all exercises from a standing position.
- Pay attention to your breath throughout each activity to ensure proper oxygenation and toxin release.
- Be mindful and sincere in your practice to harness the full spiritual and physical benefits of Sunyoga.
Toxin Removal from Joints
Running Exercises
1. Running Like a Baby
- Run in a stationary spot while relaxing your entire body.
- Imagine yourself as a baby.
- Perform this exercise for 1-2 minutes.
2. Running with Controlled Breathing
- Run for 1 minute, using two in-breaths followed by two out-breaths.
- Ensure heels touch the buttocks and keep arms relaxed.
- Gradually increase speed for an additional minute.
- This exercise provides benefits equivalent to a 20 km walk if done correctly.
3. Relax
- Stand still, close your eyes, and feel the energy circulating in your body.
- Perform this relaxation for about a minute, then slowly open your eyes.
Foot Exercises
4. Left Foot Squeezes the Toes
- Lift your left leg.
- Squeeze the toes with an in-breath and relax them with an out-breath.
- Repeat seven times.
5. Left Foot Moves Up and Down
- With the left leg lifted, tilt the foot down while inhaling and up while exhaling.
- Repeat seven times.
6. Left Foot Circles
- Move the left foot clockwise in a half-circle while inhaling, completing the circle while exhaling.
- Repeat seven times clockwise and seven counterclockwise.
7. Leg Energize
- Rapidly move the left leg toward the buttocks while inhaling, and exhale when the leg returns.
- Repeat seven times.
8. Repeat Steps 4-7 with the Right Foot
Knee and Hip Exercises
9. Knee Circles
- Stand with feet together, knees bent, and hands on the knees.
- Move the knees clockwise in a half-circle while inhaling, completing the circle while exhaling.
- Repeat seven times clockwise and seven counterclockwise.
10. Hip Circles
- Stand with feet apart and hands on hips.
- Move the hips in a clockwise half-circle while inhaling and complete the circle while exhaling.
- Repeat seven times clockwise and seven counterclockwise.
- Keep the head fixed and focus on moving the hips.
Upper Body Exercises
11. Open Chest
- Bend elbows at 90 degrees with closed fists touching.
- Raise the arms vertically, then inhale while opening the chest by moving the arms outward.
- Exhale while bringing the arms back.
- Repeat seven times.
12. Fingers Squeeze
- Extend arms forward horizontally.
- Inhale while squeezing the fingers together, and exhale while relaxing them.
- Repeat seven times.
13. Hand Circles
- Hold arms forward horizontally and form fists.
- Move the fists in a circular motion. Inhale for the first half of the circle and exhale for the second.
- Repeat seven times clockwise and seven counterclockwise.
14. Energy Balance Arm
- Hold arms forward horizontally.
- Inhale rapidly while folding arms to the shoulders with fingers (except thumbs) closed.
- Exhale as you unfold the arms back to the starting position.
- Repeat seven times.
- This exercise balances the navel and may heal abdominal and digestion issues.
15. Shoulder Circles
- Inhale as you rotate your elbows vertically from pointing down to pointing up and touch your thumbs on your shoulders.
- Exhale as elbows point outward and rotate downward.
- Repeat seven times clockwise and seven counterclockwise.
Wrist and Neck Exercises
16. Wrist Movements Hands
- Hold arms forward horizontally.
- Perform seven small up-and-down wrist movements.
- Repeat the same with arms held horizontally to the sides, then upward.
- Perform seven cycles, counting each motion (e.g., 1, 2, 3, 4, 5, 6, 7).
- This improves brain capacity.
17. Neck Forward and Backward
- Focus on the Ajna Chakra.
- Inhale while tilting the head forward and exhale as you return to the centre.
- Inhale while tilting the head backwards and exhale as you return to the centre.
- Repeat seven times.
18. Neck Left and Right
- Inhale while moving the head left and exhale as you return to the centre.
- Repeat the movement to the right.
- Perform seven repetitions on each side.
19. Pushing Head
- Inhale while pushing the head towards the hand (the head should not move from its straight position) and exhale when relaxing.
- Do it seven times.
- Perform seven repetitions also to the right, forward, and backward.
20. Neck Circles
- Move the head clockwise in a circular motion.
- Inhale for the first half and exhale for the second half.
- Repeat seven times clockwise and seven counterclockwise.
Relaxation
21. Relax
- Close your eyes and feel the energy circulating in your body.
- Relax for 1 minute, then slowly open your eyes.
Toxin Removal from Muscles
22. Hold Energy Ball
- Imagine holding an energy ball with a diameter of about 30 cm.
- Keep the hips forward and bend only the back.
- Start with the left hand on top and the right hand supporting the ball from below.
- While inhaling, move the ball to the left side. Swap hand positions at the side.
- Exhale while moving back to the center.
- Repeat the same movement to the right side. Perform seven repetitions on each side.
23. Lift a Heavy Ball and Push Down the Spring
- Bend the knees while inhaling and catch a big imaginary heavy energy ball bouncing from the ground.
- Lift it, tensing the muscles as you bring it to shoulder level.
- Turn the palms downward and imagine pushing down on a spring while exhaling, tensing the muscles in both the upward and downward movement.
- Repeat seven times.
24. Reach Up and Sit Down
- While inhaling, stretch upward as far as possible and stand on your toes for a few seconds.
- While exhaling, sit on an imaginary chair (bending the knees 90 degrees) while holding the arms horizontally forward.
- Hold the position for a few seconds.
- Repeat seven times.
25. Relax
- Close your eyes and feel the energy circulating throughout your body.
- Perform this relaxation for 1-2 minutes, then slowly open your eyes.
Expelling Toxins from the Body
26. Ha
- Stand with legs slightly apart.
- Move the arms upward while inhaling, then bring them down to the ground while exhaling.
- Inhale as you bring the right hand to the left foot and twist the left arm upward, following it with your gaze.
- Exhale as you move the left hand to the right foot and twist the right arm upward, following it with your gaze.
- Bring both hands to the ground while inhaling, then lift the arms upward while exhaling lightly with a relaxing “ha” sound.
- Repeat seven times.
27. Relax
- Close your eyes and feel the energy circulating in your body.
- Perform this relaxation for 1-2 minutes, then slowly open your eyes.
28. Chopping Wood Ho
- Stand with legs slightly apart and bring your hands together with the index fingers pointing outward.
- Lift the arms upward while inhaling.
- Drop the arms downward forcefully while exhaling all air from deep within the stomach with a strong “ho” sound.
- Repeat 18 times at a normal pace, then perform another 18 repetitions at a faster pace.
29. Relax
- Close your eyes and feel the energy circulating throughout your body.
- Perform this relaxation for about a minute, then slowly open your eyes.