Introduction
Surya Namaskar, or Sun Salutation, is a 12-step yogic practice that strengthens the body, improves flexibility, boosts circulation, and enhances mental clarity. Each movement is synchronized with breath control and a specific mantra, making it a holistic exercise for the body and mind.
Mantras for Surya Namaskar Poses
Each Surya Namaskar Poses is associated with a sacred mantra, invoking different aspects of the Sun’s energy. Every Surya Namaskar Poses mantra means the same salutation to the sun.
Om Mitraya Namaha
Meaning: Salutations to the friend of all
Om Ravaye Namaha
Meaning: Salutations to the radiant one
Om Suryaya Namaha
Meaning: Salutations to the dispeller of darkness
Om Bhanave Namaha
Meaning: Salutations to the illuminator
Om Khagaya Namaha
Meaning: Salutations to the one who moves in the sky
Om Pushne Namaha
Meaning: Salutations to the giver of nourishment
Om Hiranyagarbhaya Namaha
Meaning: Salutations to the cosmic golden womb
Om Marichaye Namaha
Meaning: Salutations to the Lord of the dawn
Om Adityaya Namaha
Meaning: Salutations to the son of Aditi (Divine Mother)
Om Savitre Namaha
Meaning: Salutations to the stimulating power of the Sun
Om Arkaya Namaha
Meaning: Salutations to the giver of light
Om Bhaskaraya Namaha
Meaning: Salutations to the one who leads to enlightenment
The 12 Poses of Surya Namaskar
Pranamasana
The Pranamasana is known as the Prayer Pose
Start by standing tall with hands in Namaste between the chest, keeping the spine erect peacefully.
Pranamasana
Benefit: Calms the mind, increases concentration, and balances emotions.
Hasta Uttanasana
The Hasta Uttanasana is the Raised Arms Pose
Now stretch your arms backwards slowly in the same Namaste pose in such a way that the spine should be in arc shape.
Hasta Uttanasana
Benefit: Expands the chest, improves lung capacity, and stimulates digestion.
Padahastasana
The Padahastasana is the Hand to Foot Pose
Now slowly open your hands forward and Bend forward till you can either touch your toes or you can extend till your palms reach on the floor.
Padahastasana
Benefit: Increases the flexibility of your spine, stimulates blood circulation, and relieves the stress.
Ashwa Sanchalanasana
The Ashwa Sanchalanasana is called the Equestrian Pose
After your palms settle on the floor, try to stretch left leg back, keeping the right bent forward in between the hands on the floor.
Ashwa Sanchalanasana
Benefit: Improves hip flexibility, strengthens leg muscles, and enhances digestion.
Parvatasana
The Parvatasana means the Parvat pose nothing but the Mountain Pose
Now, stretch the right leg to the back and then you have to lift your hips, forming an inverted V, and make sure the heels are touching the ground.
Parvatasana
Benefit: Parvatasana Strengthens arms, shoulders, and legs, while stretching the spine and relieving tension.
Ashtanga Namaskara
The Ashtanga Namaskara means the Eight-Limbed Salutation.
Slowly lower knees to the floor, Parallelly keep the chest and chin to the floor while keeping the hips slightly raised.
Ashtanga Namaskara
Benefit: Improves flexibility, strengthens arms and shoulders, and increases endurance.
Bhujangasana
The Bhujangasana is also known as the Cobra Pose.
Now push the hips inside which helps you to open up to the forward by lifting the chest, keeping elbows bent and shoulders relaxed and the legs should be fixed.
Bhujangasana
Benefit: Enhances spinal flexibility, strengthens back muscles, and stimulates digestion.
Parvatasana
The Parvatasana means the Parvat pose nothing but the Mountain Pose.
Return to the inverted V position with heels on the ground.
Parvatasana
Benefit: Stretches the spine, tones abdominal muscles, and reduces anxiety.
Ashwa Sanchalanasana
The Ashwa Sanchalanasana is nothing but the Equestrian Pose.
Bring the left leg forward while keeping the right leg stretched back.
Ashwa Sanchalanasana
Benefit: Increases hip mobility, strengthens the thighs, and improves overall balance.
Padahastasana
The Padahastasana is nothing but the Hand to Foot Pose.
Bring the right leg to the left and bend forward, touching toes again.
Padahastasana
Benefit: Boosts circulation, relieves anxiety, and enhances flexibility in the lower body.
Hasta Uttanasana
The Hasta Uttanasana is nothing but the Raised Arms Pose.
Stretch arms upward and arch the back.
Hasta Uttanasana
Benefit: Improves posture, stimulates digestion, and expands the lungs for better breathing.
Tadasana
The Tadasana is the final Mountain Pose
Stand straight with hands by the side.
Tadasana
Benefit: Relaxes the nervous system, improves posture, and stabilizes energy flow.
Breathing Pattern for Surya Namaskar
Pranamasana (Prayer Pose) – (Exhale)
Hasta Uttanasana (Raised Arms Pose) – (Inhale)
Padahastasana (Hand to Foot Pose) – (Exhale)
Ashwa Sanchalanasana (Equestrian Pose) – (Inhale)
Parvatasana (Mountain Pose) – (Exhale)
Ashtanga Namaskara (Eight-Limbed Salutation) – (Hold breath)
Bhujangasana (Cobra Pose) – (Inhale)
Parvatasana (Mountain Pose) – (Exhale)
Ashwa Sanchalanasana (Equestrian Pose) – (Inhale)
Padahastasana (Hand to Foot Pose) – (Exhale)
Hasta Uttanasana (Raised Arms Pose) – (Inhale)
Tadasana (Mountain Pose) – (Exhale)
Surya Namaskaras: Pose and Breathe Practice
Now we know how to do the pose, and how to breathe along with the pose. Let’s Begin with Pranamasana while you inhale and continue till Ashtanga Namaskara where you hold your breath and then inhale doing Bhujangasana and continue till exhaling during Tadasana.
Frequently Asked Questions (FAQs)
Q1. How many rounds of Surya Namaskar should be done daily?
A: Beginners can start with 2–4 rounds, gradually increasing to 12 or more rounds for maximum benefits.
Q2. Can Surya Namaskar be done in the evening?
A: Ideally, it should be done at sunrise on an empty stomach. However, if needed, it can be performed in the evening, ensuring a 3-hour gap after meals.
Q3. Is Surya Namaskar a complete workout?
A: Yes! It combines stretching, strengthening, cardio, and breathing techniques, making it a full-body workout.
Q4. Can Surya Namaskar help in weight loss?
A: Yes, when performed at a fast pace, it burns calories, boosts metabolism, and tones muscles, aiding in weight loss.
Q5. Can pregnant women do Surya Namaskar?
A: Pregnant women should avoid it after the first trimester. However, modifications can be done under a qualified yoga instructor’s guidance.
Q6. Is Surya Namaskar suitable for all age groups?
A: Yes, but elderly individuals or those with health conditions like high blood pressure, hernia, or back problems should consult a doctor first.
Q7. What is the best time to do Surya Namaskar?
A: Morning (sunrise) is the best time as it aligns with the body’s natural rhythms, energizing the system.
Q8. How long does it take to complete one round?
A: A single round (both right and left sides) takes about 3–4 minutes.
Q9. Should I chant the mantras while doing Surya Namaskar?
A: Chanting the 12 mantras enhances spiritual benefits, but it is optional. You can focus on breath control instead.
Q10. Can Surya Namaskar replace meditation?
A: While it has a meditative effect, it is not a replacement. However, practicing it before meditation enhances focus and inner calm.
Conclusion
By doing the Surya Namaskara 4-5 times every day, you will start seeing your body transform into a flexible, gut-healthy, pimple-free, and metabolically active version of itself. If you have a good hold of the poses and can synchronize them with your breath, try completing the entire cycle in 45 seconds as fast as you can for 15 minutes daily. You’ll see results very quickly! For an extra boost in your fitness journey, consider pairing your routine with the best whey protein in India to support muscle recovery and overall health. Good luck!
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