Learn how to do Surya Namaskar, its advantages, Surya Namaskar mantras,
and the step by step poses and position of the 12 postures of Sun
Salutation. Surya Namaskar, which literally means ‘Salutation to The Sun God’,
is a complete meditative technique and one of the popular forms of
Hatha Yoga. Surya Namaskar includes Asanas, Pranayama, Mantras and
Mudras and practicing this technique daily is beneficial for the health
of the individuals. The Pranayama of Surya Namaskar helps for the flow
of fresh oxygen into your body and mind and the various body movements
stretch all the important organs of the body. Surya Namaskar includes
the combination of 12 different postures with a specific breathing
pattern which helps to strengthen and unblock the whole system.
How to do Surya Namaskar - Sun Salutation Steps & Postures
Morning is the right time to practice Surya Namaskar as the early morning sunrays are rich source of Vitamin D which is required for strong bones and clear eyesight. You can use a carpet or a small piece of cloth for doing this. There are twelve mantras for each of the twelve postures and these mantras are to be recited for each posture.
Following are the different postures in Surya Namaskar
First Posture – Namaskarasana
You should be in a standing position with palms folded in front of your chest, feet together and toes touching each other. Breathe as usual and recite the mantra.
Mantra - Om Mitrayah Namaha
Advantages - The mind and body turn out to be healthy
Second Posture – Parvatasana
Lift
your arms over your head and shoulders, with palms touching each other.
The biceps should touch the ears. Inhale and stretch your abdomen to
the maximum extent and tilt backwards.
Mantra - Om Ravaye Namah
Advantages - A good exercise for the shoulders and the food pipe (Esophagus). Vision is also enhanced.
Third Posture - Namaskara Hastapadasana
Breathe
in deeply and hold the breath. Bend forward without folding the knees
and keep the palms on the floor. Touch your knees with the forehead and
exhale deeply. Initially, if you are not able to keep the palms on the
floor, you can just touch it with the fingers.
Mantra - Om Suryaya Namaha
Advantages - This exercise is a remedy for belly and digestive ailments. The chest and hands become strong and your body grows to be well balanced. Also, diseases of the feet and fingers are set right.
Fourth Posture - Ekapada Prasaranasana
Breathe
in and drag your right leg backward, with the knee and fingers of the
foot touching the floor. Press hard the abdomen and belly such that they
touch the left leg. Now raise your head as high as possible and look
upward. Hold breath and resume in the posture for sometime.
Mantra - Om Bhanave Namaha
Advantages - As this exercise stretches the small intestine and the seminal vesicles, it is a good remedy for constipation and diseases of the liver. Besides, thinness of the semen and diseases of throat are also corrected.
Fifth Posture - Bhudharasana
Breathe
in deeply and hold it. Pull both the legs backwards and keep the thumbs
of the feet, ankles and knees touching each other. Keep the head,
waist, the back and the elbows in a line and bend forward with the palms
on the floor. Your body looks like a bow now.
Mantra - Om Khagaya Namaha
Advantages - This movement helps to relieve from the pains - especially of arms, legs and the knees. It is also good for the abdominal disorders.
Sixth Posture - Ashthanga Pranipatasana
Inhale
and hold the breath. Keep the knees on the floor and make the chest and
forehead to touch the floor. The palms are to be placed on the side of
the chest. Ensure that the abdomen should not touch the floor and drag
it.
Mantra - Om Pusane Namaha
Advantages - This exercise makes the arms strong and if ladies perform this Asana before getting pregnant, the child could be prevented from many diseases.
Seventh Position – Bhujangasana
Inhaling the breath, lower your waist and raise your upper body. Now look upwards and keep the arms straight.
Mantra - Om Hiranya-Garbhaya Namaha
Advantages -
Apart from toning up the body and the back muscles, this Asana improves
eyesight. Disorders related to the reproductive system and the
irregularities in female’s menstrual cycle are corrected. Also improves
blood circulation.
Eighth Posture – Bhudharasana
This position is the same as that of Bhudharasana, explained in fifth position.
Mantra - Om Marichiye Namaha
Ninth Posture - Ekapada Prasaranasana
Repeat the process of fourth position.
Mantra - Om Adityaya Namaha
Tenth Posture - Namaskara Hastapadasana
The position is same as that of the third one.
Mantra - Om Savitre Namaha
Eleventh Posture – Parvatasana
The procedure is same as that of step two.
Mantra - Om Arkaya Namaha
Twelfth Posture – Namaskarasana
Same as that of first position
Mantra - Om Bhaskaraya Namaha
This full round of Surya Namaskar can be repeated as many times as possible.
“Om Sri Savitra Soorya Narayanaaya Namah”
How to do Surya Namaskar - Sun Salutation Steps & Postures
Morning is the right time to practice Surya Namaskar as the early morning sunrays are rich source of Vitamin D which is required for strong bones and clear eyesight. You can use a carpet or a small piece of cloth for doing this. There are twelve mantras for each of the twelve postures and these mantras are to be recited for each posture.
Following are the different postures in Surya Namaskar
First Posture – Namaskarasana
You should be in a standing position with palms folded in front of your chest, feet together and toes touching each other. Breathe as usual and recite the mantra.
Mantra - Om Mitrayah Namaha
Advantages - The mind and body turn out to be healthy
Second Posture – Parvatasana
Lift
your arms over your head and shoulders, with palms touching each other.
The biceps should touch the ears. Inhale and stretch your abdomen to
the maximum extent and tilt backwards.
Mantra - Om Ravaye Namah
Advantages - A good exercise for the shoulders and the food pipe (Esophagus). Vision is also enhanced.
Third Posture - Namaskara Hastapadasana
Breathe
in deeply and hold the breath. Bend forward without folding the knees
and keep the palms on the floor. Touch your knees with the forehead and
exhale deeply. Initially, if you are not able to keep the palms on the
floor, you can just touch it with the fingers.
Mantra - Om Suryaya Namaha
Advantages - This exercise is a remedy for belly and digestive ailments. The chest and hands become strong and your body grows to be well balanced. Also, diseases of the feet and fingers are set right.
Fourth Posture - Ekapada Prasaranasana
Breathe
in and drag your right leg backward, with the knee and fingers of the
foot touching the floor. Press hard the abdomen and belly such that they
touch the left leg. Now raise your head as high as possible and look
upward. Hold breath and resume in the posture for sometime.
Mantra - Om Bhanave Namaha
Advantages - As this exercise stretches the small intestine and the seminal vesicles, it is a good remedy for constipation and diseases of the liver. Besides, thinness of the semen and diseases of throat are also corrected.
Fifth Posture - Bhudharasana
Breathe
in deeply and hold it. Pull both the legs backwards and keep the thumbs
of the feet, ankles and knees touching each other. Keep the head,
waist, the back and the elbows in a line and bend forward with the palms
on the floor. Your body looks like a bow now.
Mantra - Om Khagaya Namaha
Advantages - This movement helps to relieve from the pains - especially of arms, legs and the knees. It is also good for the abdominal disorders.
Sixth Posture - Ashthanga Pranipatasana
Inhale
and hold the breath. Keep the knees on the floor and make the chest and
forehead to touch the floor. The palms are to be placed on the side of
the chest. Ensure that the abdomen should not touch the floor and drag
it.
Mantra - Om Pusane Namaha
Advantages - This exercise makes the arms strong and if ladies perform this Asana before getting pregnant, the child could be prevented from many diseases.
Seventh Position – Bhujangasana
Inhaling the breath, lower your waist and raise your upper body. Now look upwards and keep the arms straight.
Mantra - Om Hiranya-Garbhaya Namaha
Advantages -
Apart from toning up the body and the back muscles, this Asana improves
eyesight. Disorders related to the reproductive system and the
irregularities in female’s menstrual cycle are corrected. Also improves
blood circulation.
Eighth Posture – Bhudharasana
This position is the same as that of Bhudharasana, explained in fifth position.
Mantra - Om Marichiye Namaha
Ninth Posture - Ekapada Prasaranasana
Repeat the process of fourth position.
Mantra - Om Adityaya Namaha
Tenth Posture - Namaskara Hastapadasana
The position is same as that of the third one.
Mantra - Om Savitre Namaha
Eleventh Posture – Parvatasana
The procedure is same as that of step two.
Mantra - Om Arkaya Namaha
Twelfth Posture – Namaskarasana
Same as that of first position
Mantra - Om Bhaskaraya Namaha
This full round of Surya Namaskar can be repeated as many times as possible.
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