yoga

Surya Namaskar (Tamil : Surya Namaskaram) or the Sun Salutation is an ancient technique of paying respect or gratitude to Sun that is source of all forms of life on Earth or on all planets. Symbolically, Sun becomes the source of our energy as well.

Surya Namaskar or Sun Salutation is a sequence of 12 powerful Yogic poses. Besides being a great cardiovascular workout, Surya Namaskar is also known to have an immensely positive impact on the body and mind.

The Surya Namaskar are a complete body workout. It takes around 3-5 minutes for one complete set. During 12 sets you would have completed 288 powerful Yogi asanas. These asanas have tremendous impact on your body, mind and soul.

Why should you perform Surya Namaskar?

The Solar plexus (located behind the navel, which is the center point of the human body), also known as the second brain is said to be associated with the Sun. This chakra associated itself with your gut feeling and intuition.

Hence the regular practice of this techniques enhances the Solar Plexus, which increases one’s creativity and intuition abilities. Also, doing Surya Namaskar while paying conscious attention to every bodily movement can push your intuitive powers into full-gear.

When its best to perform Surya Namaskar?

The best time for performing Surya Namaskar is when the sun is rising. You must make sure that your stomach and bowels are empty.

Some may argue that it can be performed when the sun sets. Surya Namaskar can be done on any time of day, but it is best to perform early morning to reap maximum benefits.

Mantras during Surya Namaskar

While it is not necessary to chant mantras when performing Surya Namaskar, but chanting mantra increases it benefits multi fold. Each of the 12 poses have a specific mantra which can be chanted mentally or even audibly during each pose.

Mantras During Surya Namaskar

provides with specific mantras to be chant during each step and their significance.

Steps to perform Surya Namaskar

Surya Namaskar consists of 12 Powerful Yogic Poses done sequentially. We will go through each pose.

Step 1: Pranamasana (Prayer pose)

Begin with your feet together. Stand at edge of your mat and balance your weight equally on both the legs. Relax your hands, legs and shoulders. Bring your mind’s focus to your body as you prepare to move through the poses.

As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.

Step 2: Hastauttanasana (Raised arms pose)

Inhaling deeply, stretch both your arms backwards keeping your biceps near to ear. Try to stretch your entire body from toes to fingers.

This is stretching pose, try to take your fingers as backward as possible. Your eyes should be fixed on your fingers.

You could move your hips a forward to help your fingers on reaching as backwards as you can.

Step 3: Hastapadasana (Standing forward bend)

Breathing out, bend forward from your waist. Exhale completely while you try to touch the ground with your hands. Your knees should be straight and should not be bend position.

It’s okay, if you are unable to touch your ground with your hands. But you should try to bend as much as possible.

Tips to touch ground with your hands

Bend you knee a little bit, so that you can touch ground.
Now with little effort, try to straighten your knees, until you are able to touch the ground.
Keep your hands in this position until we finish one complete sequence.

Step 4: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg backward as far as possible. Then bring your right knee to the floor and look up.

Ensure that you haven’t moved your hands from the position. Also if possible maintain your left leg in between your hands.

Step 5: Dandasana (Stick pose)

As you inhale, bring your left leg backwards. Your body should be in a straight line like a stick.

Your arms should be erect and perpendicular to the floor. Your elbows should not be bend or your body should not be in bend positions.

Step 6: Ashtanga Namaskara (Salute with eight parts or points)

Gradually bring your knees down and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Elevate your posterior a little bit.

The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.

Step 7: Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.

As you inhale, make a gentle effort to push the chest forward. As you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you’re stretching just as much as you can and not forcing your body.

Step 8: Parvatasana (Mountain pose )

Breath out and lift your hips as well as your tail bone up. Put your chest downwards to create an inverted V pose.

Keep your heels on the ground as possible. Make a moderate effort to lift your tailbone up. Gradually go deeper into the stretch.

Step 9: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and look up.

Step 10: Hastapadasana (Standing forward bend)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.

Step 11: Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up. Raise the hands up and bend backward a little bit, pushing the hips slightly outward.

Step 12: Tadasana (Mountain pose)

As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.

This completes one round of Surya Namaskar. Now continue the same steps with left leg in Step 4 and right leg in Step 9. Once you complete two rounds of Surya Namaskar, that completes a single set of Surya Namaskar.

Video explanation of Surya Namaskar

Benefits of Surya Namaskar

Check Benefits of Surya Namaskar for detailed explanation of benefits for each pose.

Improves Blood circulation of the Body.
Your Mantra to Weight Loss.
Promotes a regular menstrual Cycle.
Benefits your Skin and Hair.
Anti-Anxiety and Calming Properties.
Maintains the Cardio-Vascular Health.
Stimulates the nervous System.
Helps in stretching, flexing and toning the muscles.
Strengthens the Immune system.
Enhances the Cognitive Functions and strengthens the body.
Balances your dosha.
Good maintenance of Overall Health.

Surya Namaskar, a dynamic sequence of twelve yoga postures, is widely practiced for its numerous physical and mental benefits. While it is not obligatory to chant mantras during Surya Namaskar, incorporating mantra chanting can enhance the practice’s benefits manifold. Each of the twelve poses in Surya Namaskar corresponds to a specific mantra, which can be chanted either mentally or audibly during each pose. This article explores the significance of chanting mantras during Surya Namaskar and how it can transform the experience of this sun salutation.

1. The Connection Between Mantras and Surya Namaskar

Surya Namaskar is a revered yoga practice that pays homage to the sun and symbolizes the unity of body, mind, and soul. Incorporating mantras into the practice adds a spiritual dimension and aligns practitioners with higher energies. These sacred sounds carry powerful vibrations that resonate with each pose, creating a harmonious flow between the physical and spiritual aspects of the practice.

2. Chanting Mantras with Awareness

When Surya Namaskar is performed with mantra chanting, the practice is done at a slower pace, allowing practitioners to be fully present in each pose and immerse themselves in the resonance of the mantras. The awareness of mantra chanting brings focus and mindfulness to the practice, enhancing its meditative qualities.

3. Brisk Surya Namaskar and Adaptation

For those who prefer a more dynamic and vigorous practice, brisk Surya Namaskar can be performed. In this case, chanting mantras may not be feasible due to the faster pace. However, practitioners can still carry the essence of the mantras within them, infusing their practice with reverence and gratitude for the sun’s energy.

4. Mental and Audible Chanting

Mantras can be chanted either mentally or audibly during each pose of Surya Namaskar. Practitioners may choose the method that aligns with their preferences and spiritual inclinations. Mental chanting allows for internalizing the vibrations, while audible chanting amplifies the energy and connects practitioners with the surrounding environment.

5. The Power of Individual Mantras

Each of the twelve postures in Surya Namaskar corresponds to a specific mantra, invoking the divine energies associated with the sun and its cosmic significance. Chanting these mantras adds depth to the practice, honoring the symbolic representation of the sun as the source of light, life, and consciousness.

6. Surya Namaskar as a Moving Meditation

With the inclusion of mantras, Surya Namaskar transforms into a moving meditation, guiding practitioners into a state of inner harmony and self-awareness. The meditative aspect of the practice promotes stress relief, mental clarity, and emotional balance, leading to a profound spiritual experience.

Mantras for Surya Namaskar

POSE	ASANA	MANTRA
1	Pranamasana	Aum Mitraya Namah
2	Hasta Uttanasana	Aum Ravayre Namah
3	Pada Hastasana	Aum Suryaya Namah
4	Ashwa Sanchalanasana	Aum Bhanave Namah
5	Parvatasana	Aum Khagaya Namah
6	Ashtanga Namaskara	Aum Pushne Namah
7	Bhujangasana	Aum Hiranyagarbhaya Namah
8	Parvatasana	Aum Marichaye Namah
9	Ashwa Sanchalanasana	Aum Adityaya Namah
10	Pada Hastasana	Aum Savitre Namah
11	Hasta Uttanasana	Aum Arkaya Namah
12	Pranamasana	Aum Bhaskaraya Namah

Meaning of Each Mantra

Who is friendly to all
The shining one, the radiant one
Who is the dispeller of darkness and responsible for bringing activity
One who illumines, the bright one
Who is all-pervading, one who moves through the sky
Giver of nourishment and fulfillment
Who has golden color brilliance
The giver of light with infinite number of rays
The son of Aditi, the cosmic divine Mother
One who is responsible for life
Worthy of praise and glory
Giver of wisdom and cosmic illumination

Conclusion

While chanting mantras during Surya Namaskar is not a requirement, integrating them into the practice unlocks a realm of spiritual and physical benefits. Mantras infuse this sun salutation with sacred vibrations, establishing a deep connection between the practitioner and the cosmic energies of the sun. Whether practiced slowly with mindful awareness or performed briskly with dynamic energy, the essence of chanting mantras resonates through the entire practice, creating a holistic and transformative experience. Embrace the power of mantras in your Surya Namaskar to journey towards a profound connection with yourself and the divine energies that surround us.