Surya Namaskar Poses: Mantras, Steps and its Benefits

Unlock the benefits of the Surya Namaskar poses and mantra. It is an ancient practice that has been practiced for ages, and it has been directly derived from the Vedas. The Sun Salutation, popularly known as Surya Namaskar, is a well-liked series of yoga asanas (poses). It is customarily performed to salute the sun and warm up the body at the start of a yoga session.

Surya Namaskar means : 

Surya means sun. 

Namaskar means Greetings 

Surya Namaskar poses with the Surya Namaskar mantra are not just a form of exercise; they also mean expressing gratitude towards the Sun. This practice consists of 12 yoga asanas (postures) performed in a sequence. Each asana is devoted to the worship of the Sun, which Hinduism views as a divine being. The Surya Namaskar mantra is more than just a physical exercise; it’s also a spiritual practice that is deeply ingrained in Vedic culture. It has many benefits for the mind, body, and soul. 

Why don’t people practice Suryanamaskar poems? 

• One has to get up early to do Suryanamaskar poses.
• People are not aware of the benefits of Suryanamaskar poses and mantras.
• People feel that Surya Namaskar takes more time to practice 
• Some people do not do because of laziness

Surya Namaskar Poses, Mantras and Steps

Pranamasana (prayer pose): Suryanamaskar Poses

In a prayer position, stand on a yoga mat with your feet together and hands in front of your chest, just like in the Namaste position (Namaskara Mudra), with the clear intention of worshiping the Sun. This pose helps in increasing the concentration power and helps in calming yourself.

Breathing Technique: Breath normally. 

Mantra: Om Mitraya Namaha, this mantra means to give salutation to friends and family.

Hasta Uttanasana (Pose with raised arms): Suryanamaskar Poses

In this suryanamaskar pose, the arms are extended overhead, symbolizing expansion and the awakening of vital energy. Look up at your hands while slightly arching your back. It extends the spine, increments the lung limit, and further develops blood circulation.

Breathing Technique: Inhale while raising the arms 

Mantra: Om Ravaye Namaha means salutations to the glowing one.

Padahastasana (Hands to Feet Pose): Suryanamaskar Poses

Bend forward from the hips until you touch your fingers or palm on the floor without bending your knees. Try to bring our foreheads as close as you can to your knees. Make sure not to force your body too much for stretching. 

Breathing Technique: Exhale while bending 

Mantra: Om Suryaya Namaha means salutations to the one who induces activity. 

Ashwa Sanchalanasana: Suryanamaskar Poses

Take a deep breath and step back with your right foot, bringing your knee to the floor. Look ahead while squeezing your left foot between your hands. Stretch your right leg back as far as you are comfortable doing that and grasp the floor with our toes.

Breathing Technique: Inhale while stretching your leg back 

Mantra: Om Bhanave Namaha means salutations to the one who illuminates. 

Parvatasana (Mountain Pose): Suryanamaskar Poses

Breathe out and lift your hips and back up, coming into descending confronting the canine. With your heels pressed toward the floor and your hands and feet firmly planted on the ground. Basically, you have to make a triangle pose with your body. 

Breathing Technique: Exhale while taking your left leg back 

Mantra: Om Khagaya Namaha means salutations to the one who moves quickly in the sky. 

Ashtanga Namaskara: Suryanamaskar Poses

To get into a push-up position, lower your knees to the floor and exhale as you lower your chest and chin to the ground. Keep your elbows near your sides and your hips lifted. Make sure to have the buttocks, hips, and abdomen raised.

Breathing Technique: The breath is held out in this pose. 

Mantra: Om Pushne Namaha, which means salutation to the giver of strength.

Bhujangasana (Cobra Posture): Suryanamaskar Poses

For this Suryanamaskar pose, lift your chest off the ground on your inhalation while keeping your elbows close to your body and your hands under your shoulders. Hold the pose for a few breaths while taking in the view toward the ceiling.

Breathing Technique: Inhale while raising the torso and stretching and arching the back. 

Mantra: Om Hiranya Garbhaya Namaha, which means salutations to be golden and cosmic self.

Parvatasana (Mountain Pose): Suryanamaskar Poses

For this pose, you have to remain in the Bhujangasana pose. Keep the arms and legs straight, grip the floor with your toes, and use the strength of the arms to raise the buttocks and the heels to the floor.

Breathing Technique: Exhale while raising the buttocks 

Mantra: Om Marichaye Namaha means salutation to the Lord of the Dawn.

Ashwa Sanchalanasana: Suryanamaskar Poses

As you exhale during these Suryanamaskar poses, lower your left knee to the ground and step forward with your right foot between your hands. Hold the pose for a few breaths while looking ahead. Tilt your head backwards, arch the back, and gaze at the center of your eyebrow.

Breathing Technique: Inhale while practicing this pose

Mantra: Om Adityaya Namah, which means salutations to the son of Aditi, the cosmic mother.

Read Our More Intersting Blogs: Chandra Namaskar 

Padahastasana (Hands to Feet Pose): Suryanamaskar Poses

Breathe out and present your past by walking to meet your right foot, coming into a forward twist. With your head relaxed, keep your hands on the floor next to your feet. In simple words, bring the forehead as close to the knees. 

Breathing Technique: Exhale while practicing this movement 

Mantra: Om Savitre Namaha, which means salutations to the Lord of creation.

Hasta Uttanasana (Raised Arms Posture): Suryanamaskar Poses

It is a very easy Suryanamaskar pose. Breathe in and stretch your arms over your head, holding your palms together. Look up at your hands while slightly arching your back. Keep your arms and back straight. Raise the torso and stretch the arms above your head.

Breathing Technique: Inhale while straightening our body

Mantra: Om Arkaya Namaha, which means salutations to the one who is fit to be praised. 

Pranamasana: Suryanamaskar Poses

With your hands in front of your chest in a prayer position (Namaskara Mudra), exhale and return to the starting position. Prepare to restart the sequence by taking a few deep breaths.

Breathing Technique: Exhale 

Mantra: Om Bhaskaraya Namah, which means salutations to the one who leads to enlightenment. 

You can perform a round of Suryanamaskar poses by repeating these 12 poses. In order to generate a dynamic and invigorating flow, the sequence is typically done for several rounds, gradually ratcheting up the tempo and intensity. Surya Namaskar is a thorough workout that improves the coordination of the body, mind, and breath while fostering strength, flexibility, and general well-being. There are numerous benefits of Surya Namaskar. 

Surya namaskar Poses Benefits: 

Improves your complexion:

Stretching and bending the body during Suryanamaskar poses helps to increase blood circulation. The enhanced blood flow nourishes Your skin’s cells and gives a healthy glow.

Helps in losing weight:

A dynamic routine known as Suryanamaskar poses mixes aerobic workouts with muscle building. It works for various muscle groups, increases heart rate, and aids in calorie burning and weight loss.

It helps strengthen your spinal cord and abdominal muscles.

The different poses in Surya Namaskar target the back and core muscles, strengthening your spinal column and abdominal muscles. Regular practice makes these muscles stronger and more toned, improving core stability, posture, and spinal alignment.

It helps reduce stress levels.

Suryanamaskar poses include focused movement and deep breathing, which can help lower tension and anxiety. The sequence’s rhythmic flow generates relaxation, clears the mind, and fosters mental health combined with aware breathing. 

Helps to keep your mental health:

Physical exercise, such as the Suryanamaskar poses, encourages the release of endorphins, or “happy hormones.” This can improve your mental health, increase mood, and lessen depressive symptoms. The practice’s meditative components also help one feel calm and clear inside.

It helps improve your digestion.

Suryanamaskar poses include twists and forward bends that massage and stimulate the digestive system and other abdominal organs. This can facilitate greater nutrient absorption, enhance digestion, and relieve constipation.

Improves flexibility:

Each Suryanamaskar pose and suryanamaskar mantra stimulates distinct muscles, lengthening and stretching them. The flexibility of the spine, hips, shoulders, and hamstrings steadily increases with regular practice. Flexibility improves movement, lowers the chance of injuries, and improves general physical health. 

Surya Namaskar is a practice that can help you achieve your aims and goals. We hope this introduction to Surya Namaskar has motivated us. You will explore this ancient practice further, and you will continue to join us on our journey towards wellness, spiritual awakening, and health.