Surya Namaskar Mantra – Steps, Benefits of Sun Salutation

Unlock the benefits of Surya Namaskar mantra. It is an ancient practice that has been practiced for ages, and it has been directly derived from 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.

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Surya Namaskar means :- 

Surya means – Sun 

Namaskar means – Greetings 

Surya Namaskar with surya namaskar mantra is not just a form of exercise but it also means 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. 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 Surya Namaskar? 

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

 

Surya Namaskar Mantra, Poses and Benefits 

Pranamasana (prayer pose): 

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): 

The arms are extended overhead in this pose, 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):

Bend forward from the hips until you touch your fingers or palm on the floor without bending your knees. Try to bring our forehead 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 (Equestrian Posture): 

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 illumines. 

Parvatasana (Mountain Pose): 

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 (The Eight-Part Salutation): 

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): 

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): 

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 (equestrian pose): 

As you exhale, 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 Namaha, which means salutations to the son of Aditi, the cosmic Mother.

Padahastasana (Hands to Feet Pose): 

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): 

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 (Petitioning heaven Posture): 

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 Namaha, which means salutations to the one who leads to enlightenment. 

You can perform a round of Surya Namaskar 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. 

Benefits of Surya Namaskar:- 

Improves your complexation:

Stretching and bending the body during Surya Namaskar helps to in  crease 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 Surya Namaskar 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:

Surya Namaskar includes 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 Surya Namaskar, 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:

Surya Namaskar positions 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 Surya Namaskar mantra pose 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 to achieve your aims and goals. We wish this introduction to Surya Namaskar has motivated. You to explore this ancient practice further and that you will continue to join us on our journey towards wellness, spiritual awakening and health. 

 

FAQs for Surya Namaskar

1. What are some modifications that can be made to Surya Namaskar for beginners?

Here are some simple modifications for beginners practicing surya namaskar:

Blocks: Use blocks under your hands in forward folds to bring the ground closer.
Bent Knees: Keep knees bent in poses like Plank and Downward-Facing Dog.
Step Instead of Jump: Step your feet back or forward instead of jumping between poses.
Rest: Take a break in Child’s Pose whenever you need to.

2. How often is it recommended to practice Surya Namaskar?

For beginners, it is recommended to start with 2 to 5 rounds daily, focusing on proper form. As you gain strength, increase it to 6 to 12 rounds. Whereas experienced practitioners can aim for 12 to 24 rounds. 

3. Can Surya Namaskar be practiced safely at home without any guidance?

Surya Namaskar can be practiced at home with caution. While generally safe, proper form is crucial. Search online for “Surya Namaskar Mantra – Steps, Benefits of Sun Salutation” and start slowly. Consider guidance from a yoga teacher for safe progression and to avoid injury, especially as a beginner.