The following suggestions for optimal benefit from yoga and surya namaskar along with few of the Do’s and Don’ts are provided below:

• Smile always, ABC (Always Breathe Consciously), Enjoy the sessions.
• Try to involve the ‘pancha kosas’ – body, prana, mind, intellect & bliss kosas.
• Practice only one of the 2 modules provided. Please start with Module 2 (sitting and lying down poses). When you are comfortable fully with the yoga, then you may switch over to Module 1. Afterwards, you can combine both Module 1 and Module 2. About 30 to 45 minutes of time may be allotted.
• Proceed slowly with SN. Do not try to do very fast, all movements to be done slowly. Also the number – start with 1 set, then move on to 2, 3, 6, 12 sets over a period of time – whatever you are physically capable of and also based on time availability. Doing fewer on weekdays and larger numbers on weekends can also be considered.
• SN can be done during morning and evening. Morning time face the rising Sun – the East direction, evening time face the setting sun, the West. Yoga is done to loosen the joints, muscles, limbs etc. before attempting SN. 6. DRT or Shavasana for 10 minutes must be done after SN. 3 to 5 alternate nostril pranayama, breathing slowly during both inhalation and exhalation, must follow the DRT.
• SN must be done on empty stomach. At least 2 hours must elapse, after any meals are taken, before you do SN. Likewise, food must be taken only after at least 20 minutes after SN.
• Mat must be used for SN (and not on the floor).
• If the assigned breath is not able to be done in one breathing during a pose, try to do more breaths per pose early on. Over a period of time, you will be able to do it in one breath.
• People suffering from hernia or back-problem must avoid SN. Pregnant women must also avoid SN certainly from third month onwards (even earlier, perhaps, once pregnancy is known or anticipated).
• After a few weeks of yoga, one can consider 24 x 7 yoga, that is to say, whenever one finds time, one can do some aspects of yoga. For example, slow breathing consciously while taking a walk, trying butterfly in sitting position while sitting down, about 10 minutes of shavasana when convenient during the day, sitting in vajrasana or padmasana while watching TV and so on. Here 24 X 7 is used to indicate whenever convenient during every day of the week (and not used in the sense of 24 hours, 7 days a week).