How To Do Surya Namaskar Yoga – 12 Poses, Benefits, Mantras

How to do Surya Namaskar 12 poses & its benefits and mantras

Surya Namaskar Yoga or Sun Salutation is not about sun Worship. Surya Namaskar means integrating the sun within you. All of us are solar powered, there is no life on this planet which is not solar powered. If we manage the solar energy within us in a certain way then we can live a quality life.

There are 12 poses in one circle of Surya Namaskar and every cycle takes about 1-2 minutes according to the person’s stamina. Each pose has its own mantra. Everyday practice of Surya Namaskar with the rule is more beneficial than other yoga asanas.

So we would like to say that if you want a new life, then do Surya Namaskar every day.
Also Read: How to Practice Chandra Namaskar

How To Do Surya Namaskar Yoga – 12 Poses, Benefits, Mantras

In order to explain the importance of the sun, it has been described in Hindu scriptures from the immemorial time. Whether we talk about the previous eras or talk about today time, Sun has always given us life-giving energy.
Today, scientists have been working hard to know about the sun, whereas the ancient Sage-Muni knew its divinity and its use.
Understanding the mystery of the sun is important as when we perform Surya Namaskar then our reverence, diligence, and belief appear in our mind and we can benefit from it.
Gopinath Kaviraj, who is the principal of the Banaras Hindu University, has done 12 years of penance in Gyanganj Ashram in Himalaya. He came back to Benaras in 1920 and wondered the whole world as a miracle of solar science.
In front of hundreds of disciples, he used to transform a thing into another by Sun Science. We are telling you this illustration so that your curiosity and faith in the sun increases and you can get maximum benefit from it.

Ancient History Of Surya Namaskar (Sun Salutation)

The main reason for doing Surya Namaskar is probably to absorb life-energy from it. The tradition of Surya Namaskar has been practiced since ancient times. For some reasons, it has not been promoted, but the Acharyas of South India adopted it and kept this practice alive.
When they used to travel to the rest of India’s pilgrimages, they used to perform Surya Namaskar in their daily routine. The people of the pilgrimage area followed the Sun salutation method after watching them perform this. In this way, the Surya Namaskar gradually spread all over again in India.
Modern History Of Surya Namaskar: There are many methods of practicing Surya Namaskar but Shripad Damodar Satwalekar first introduced the method of 12 poses of Surya Namaskar which are used today in the entire world.

Mantras For Surya Namaskar

Due to the 12 Kriya mantra and Seed mantra of Surya Namaskar, the scientific knowledge of the 12 poses of Surya Namaskar increases.

Mantra For 1st Pose
“Om Mitraya Namah”
Meaning: O friend of the world, Salutation to you.
Beej Mantra:  om hrām (ॐ ह्रां)

Mantra For 2nd Pose
“Om Ravaye Namah”
Meaning: Lord sun, who brings hustle and bustle in the world, Salutation to you.
Beej Mantra: om hrīm (ॐ ह्रीं)

Mantra For 3rd Pose
“Om Suryaya Namah”
Meaning: Salutation to the sun god, who gave life to the world.
Beej Mantra: om hrūm (ॐ ह्रूं)

Mantra For 4th Pose
“Om Bhanave Namaha”
Meaning: O light, Salutation to you.
Beej Mantra: om hraim (ॐ ह्रैं)

Mantra For 5th Pose
“Om Khagaya Namaha”
Meaning: O God who moves the sky, Salutation to you.
Beej Mantra: om hraum (ॐ ह्रौं)

Mantra For 6th Pose
“om pushne Namah”
Meaning: O Nurturer of the World, Salutation to you.
Beej Mantra: om hraḥ (ॐ ह्रः)

Mantra For 7th Pose
“om hiraṇya garbhaya namah”
Meaning: Hey lucent, Salutation to you.
Beej Mantra: om hram (ॐ ह्रां)

Mantra For 8th Pose
“om marichaye namah”
Meaning: Hey boss of the rays, salutation to you.
Beej Mantra: om hrim (ॐ ह्रीं)

Mantra For 9th Pose
“om adityaya namah”
Meaning: Hey protector of the world, salutation to you.
Beej Mantra: om hrūm (ॐ ह्रूं)

Mantra For 10th Pose
“om savitre namah”
Meaning: Hey creator of the world, salutation to you.
Beej Mantra: om hraim (ॐ ह्रैं)

Mantra For 11th Pose
“om arkaya namah”
Meaning: Hey purity giver, salutation to you.
Beej Mantra: om hraum (hj ह्रौं)

Mantra For 12th Pose
“om bhāskarāya namaḥ”
Meaning: Hey light giver, salutation to you.
Beej Mantra: om hraḥ (ॐ ह्रः)

12 Poses Of Surya Namaskar – Sun Salutation

Here are the 12 steps of Surya Namaskar (Sun salutation) listed below:

  1. Pranamasana/Prayer Pose
  2. Utthana Hasthasana/Upward Salute
  3. Padahastanasana or Utthanasana/ Hand to feet pose
  4. Ashva Sanchalan Asana/Equestrian Pose
  5. Mountain Pose
  6. Ashtanga Namaskara
  7. Bhujangasana/Cobra Pose
  8. Adhomukha Savasana/Mountain Pose
  9. Ashva Sanchalan Asana/Equestrian Pose
  10. Padahastanasana or Utthanasana/ Hand to feet pose
  11. Utthana Hasthasana/Upward Salute
  12. Pranamasana/Prayer Pose

How To Do Surya Namaskar Step By Step – Sun Salutation

Below are the steps of all the 12 steps of Surya Namaskar with pictures. In each step of Surya Namaskar, you have to follow according to the pictures given in each step. Also, you should follow the breathing order. In each step of sun salutation given below, you will get to know about the focus point and benefits of each. Follow these 12 steps of Surya Namaskar given below:

Step 1 – Pranamasana (Prayer Pose/Namaskarasana)

Surya Namaskar 1st step

  • First, stand in the Namaskar Pose and join your both legs together by keeping your face towards the sun or in the east direction.
  • Take 2-3 deep breaths to control your breathing.
  • Make the whole body relax.

Breathing Order: Normal
Focus Point: Anahata Chakra
1. Normalizes the blood circulation.
2. Provides concentration and peace.

Step 2 – Utthana Hasthasana (Upward Salute)

Surya Namaskar 2nd step

  • Raise your arm above your head and tilt your body slightly in the backward direction.
  • Keep your eyes on your hand.

Breathing Order: Breathe while raising the hands upward.
Focus Point: Vishushi Chakra
1. Removes excess fat of the tummy.
2. The digestive system works better.

Step 3 – Padahastanasana (Hand to feet pose)

Surya Namaskar 3rd step

  • Bend in the forward direction by placing your arms on both sides of your feet. Keep the knees straight and touch your knees by your forehead.
  • If there is a pain in your back or waist then do not bend too much.

Breathing Order: Leave the breathe out while bending in the forward direction. Collapse the stomach in the end to remove the whole breath.
Focus Point: Swadhishthana Chakra
1. Destroys stomach disorders.
2. Removes excess fat of the tummy.
3. The spinal cord becomes more flexible.

Step 4 – Ashva Sanchalan Asana (Equestrian Pose)

Surya Namaskar 4th step

  • Take your right foot backward as taking a big backward step and tilt your head in an upward direction.
  • Bend the knee by keeping the left paw in its own place.
  • Keep the hands in its own place.

Breathing Order: Take the breath while carrying the left leg behind.
Focus Point: Agya Chakra
Benefits: From this, the digestive system works smoothly.

Step 5 – Parvatasana (Mountain Pose)

Surya Namaskar 5th step

  • Keep the weight of the body steady in both hands and move your right foot in the backward direction and place it next to the left foot.
  • Raise your hips up and bring your head down close to the floor toward your feet.
  • Do not lift the heels above the ground and keep the eyes on the knees.

Step 6 – Ashtanga Namaskar Asana

Surya Namaskar 6th step

  • Bring the body towards the floor and touch the floor by your chin, chest, and knees and keep the hip and abdominal slightly above the ground.
  • Remember that you only have to touch the floor with your chin, chest, and knees, do not lay down on the floor.

Breathing Order: Hold the breathing in this pose.
Focus Point: Manipura Chakra
1. Strengthens the legs and hands muscles.
2. Gives strength to the chest and lungs.

Step 7 – Bhujangasana (Cobra Pose)

Surya Namaskar 7th step

  • Straighten the hands.
  • Tilt the head and neck backward, by raising the front part of the body (head, neck, and chest).

Breathing Order: Inhale while raising the front part of the body.
Focus Point: Swadhishthana Chakra
1. Increases blood circulation by causing stress in the digestive system.
2. Removes constipation.
3. Smooth the lungs.
4. Beneficial for patients suffering from slip disc.
Also Read: Complete Information About Bhujangasana

Step 8 – Adhomukha Savasana (Mountain Pose)

Surya Namaskar 5th step

  • This is the same repetition of the 5th pose. Raise your hips up and bring your head down close to the floor toward your feet.
  • Keep eyes on the navel.

Breathing Order: Leave the breath while lifting the hips and body up.
Focus Point: Vishudhi Chakra

Step 9 – Ashva Sanchalan Asana (Equestrian Pose)

Surya Namaskar 9th step

  • This is the partial repetition of the 4th pose. In the 4th pose, the right leg goes backward whereas in this pose the left leg remains behind.
  • Bring the right foot in the front and place it between both palms. Along with this, fold the right foot and keep the claws as it is.
  • Take the left leg as much behind as possible.
  • Keep the arms straight.
  • In this posture, the weight of the body will be on both the hands, right foot claw, foot surface, and left knee.

Breathing Order: Inhale while taking the right leg in the front.
Focus Point: Agya Chakra

Step 10 – Padahastanasana or Utthanasana (Hand to feet pose)

Surya Namaskar 10th step

  • Putting the load on both hands, bring the right foot claws next to the left foot claw.
  • Touch the forehead with knees.
  • Foot claws and hand paws will remain in a straight line.

Breathing Order: Exhale while bowing in front.
Focus Point: Swadhishthana Chakra

Step 11 – Utthana Hasthasana (Upward Salute)

Surya Namaskar 11th step

  • Raise the bowed body up and move both hands over the head.
  • Tilt the head and upper torso as back as possible.

Breathing Order: Breathe while raising the hands upward.
Focus Point: Vishushi Chakra

Step 12 – Pranamasana (Prayer Pose)

Surya Namaskar 12th step

  • Now bring your hands in the prayer pose and relax the whole body.

Breathing Order: Exhale and do normal breathing.
Focus Point: Anahata Chakra

Note: This is the half cycle of Surya Namaskar. To complete the cycle, the second leg will be used in step 4th and step 9th. Thus, a group of 24 posture will be called one frequency or one complete cycle of Surya Namaskar.

Benefits Of Surya Namaskar -Sun Salutation Advantages

As Sun is the only source of energy for our planet Earth. Hence, Sun gives us lots of benefits in many ways. Here are some advantages of Surya Namaskar or Sun salutation given below:

  • There is good stretching of the waist and spine by Surya Namaskar, hence it heals all types of back pain.
  • Surya Namaskar improves the digestive system.
  • It balanced the energy on both physical and mental levels.
  • Diseases such as hemorrhoids (piles) can also be treated by Surya Namaskar.
  • It boosts our memory power.
  • It keeps high blood pressure and diabetes in control.
  • Regular exercise of sun salutation leads to better circulation of blood throughout the body, thus reducing the risk of heart attack.
  • It gives strength to our body.
  • It strengthens our immune system.
  • By practicing Surya Namaskar obesity does not increase.
  • This strengthens our bones.
  • It improves our skin tone.

Surya Namaskar For Weight Loss

Some poses of Surya Namaskar remove excess fat of the tummy. Therefore it is very helpful in weight loss. This not only reduces your weight but also bring your body in shape. If done fast, then this could turn out to be your best cardiovascular workout.

Best Time For Surya Namaskar

The best time to do Surya Namaskar is of Brahma Muhurt. After going to the toilet, take a bath and practice it with a cheerful mind. Wear clean and loose fitting clothes and the atmosphere should be relaxed.
The morning time is best for doing Surya Namaskar because the weather is clean at this time and there is no harm from the sun’s ultraviolet rays.
For some reason, if you are unable to do sun salutation in the morning, then you can practice it with an empty stomach or can do it during the evening.

Surya Namaskar Precautions:

1. Everyone aged above 8 years can perform this posture.
2. A person suffering with the problem of spinal cord, heart, high blood pressure, and hernia problem can do practice this posture in the guidance of any guru.

Initial Mistakes During Surya Namaskar (Sun Salutation)

  • Beginners generally forget to focus on breathing while moving forward and backward. In this exercise, breathing while bending and stretching has great significance.
  • If you are a beginner then do not do this exercise at a high pace, by doing so your attention can get shifted from the breathing, and thus your practice may remain incomplete.
  • In the beginning, you can get confused with Cobra Pose and Mountain Pose, so keep this in mind.

How Many Times To-Do Surya Namaskar (Sun Salutation)?

1. The practice of Surya Namaskar Yoga must be done in 10-20 cycles. If you are a beginner then do it 2-3 time and then gradually increase the cycles.
2. If you can do it more than you can do it for 50-100 times.
3. If the sun salutation is practiced 25-50 times every day, then there will not be much signs of old age in the body for 100 years.

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