Mantras for Surya Namaskar

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Every day when we wake up, we hope for our day to go well. We pray for a bright, shining day. One of the delightful ways to give a great start to a day is with Surya Namaskar. Every day when we wake up, we hope for our day to go well. We pray for a bright, shining day. One of the delightful ways to give a great start to a day is with Surya Namaskar.

Surya Namaskar is a sequence of Hatha yoga asanas performed early morning at the time of sunrise. It is a technique to pay respect and express gratitude to the sun- the giver of energy to the world. Originated and practised in India centuries ago, Surya Namaskar is an excellent way to keep the mind calm and body healthy. Also known as Sun salutations, it is comprised of 12 easy yet effective yoga postures that act as a complete body workout. These postures are performed in two sets. The second set is the repetition of the first set but on the other side.

Surya Namaskar can be done in two ways with or without Mantra chanting. Mantra or the chants can enhance a spiritual practice. Each of the 12 poses of Surya Namaskar has specific Surya Namaskar Mantra. Chanting these mantras loudly or even mentally while performing Surya Namaskar brings harmony in mind, body and spirit. Surya Namaskar with mantra chanting should be done at a slow pace with awareness of the mantras. These 12 Surya Namaskar mantras are different names of the ‘Sun’ God.

Performing it on a regular basis, one can reap wonderful benefits for the mind, body and spirit. From physical benefits like relieving stiffness, energizing the body, and increasing the strength, stamina, balance, posture and flexibility of the body to calming the mind and reducing stress and anxiety, Sun salutations can do wonders for a practitioner.

Let’s take a look at the 12 Sun Salutations and the Surya Namaskar mantras associated with them.

1. Pranamasana or The Prayer Pose: Stand with feet together. Ensure your weight is equally balanced on both the feet. Relax your shoulders and expand the chest. Inhale and raise your arms to join the palms in a prayer position.

Pranamasana or The Prayer Pose

Surya Namaskar Mantra: Aum Mitraya Namah!

2. Hastauttanasna or The Raised arms pose: Raise your arms up and back in a way your biceps are close to your ears. Take the arms back as much as possible to stretch the entire body.

Hastauttanasna or The Raised arms pose

Surya Namaskar Mantra: Aum Ravaye Namah!

3. Hasta Padasana or The Hand to Foot Pose: Exhale, bend forward from your waist. Keep your spine erect. Now, bring your hands down and keep the palms next to your respective feet.

Hasta Padasana or The Hand to Foot Pose

Surya Namaskar Mantra: Aum Suryaya Namah!

4. Ashwa Sanchalanasana or The Equestrian Pose: Inhale, take the right leg back as much as you can. Bring the right knee to the floor and look straight.

Ashwa Sanchalanasana or The Equestrian Pose

Surya Namaskar Mantra: Aum Bhanave Namaha!

5. Dandasana or The Stick Pose: Take the left leg back and bring the body in a line while inhaling.

Dandasana or The Stick Pose

Surya Namaskar Mantra: Aum Khagaya Namah!

6. Ashtanga Namaskara or Salute with Eight Parts: Bring your knees down to the floor and breathe out. Raise your hips up slightly and slide forward. Let your chin and chest relax on the floor. Lift your posterior upward .

Ashtanga Namaskara or Salute with Eight Parts

Surya Namaskar Mantra: Aum Pushne Namah!

7. Bhujangasana or The Cobra Pose: Slide forward and raise the chest up in cobra position. Keep the elbows bent, if you want. Keep the shoulders away from the ears.

Bhujangasana or The Cobra Pose

Surya Namaskar Mantra: Aum Hiranyagarbhaya Namah!

8. Adho Mukha Svanasana or Downward Facing Dog Pose: Exhale, raise the hips and the tail bone up and bring chest downwards in an ‘inverted V’ posture.

Adho Mukha Svanasana or Downward Facing Dog Pose

Surya Namaskar Mantra: Aum Marichaye Namah!

9. Ashwa Sanchalanasana or The Equestrian Pose: Inhale, take the right foot forward in between the two hands and the left knee down to the floor. Pull the hips down and look straight.

Surya Namaskar Mantra: Aum Adityaya Namah!

10. Hasta Padasana (Hand to Foot Pose): Exhale, bring the left foot forward and keep the palms on the floor. You may bend the knees.

Surya Namaskar Mantra: Aum Savitre Namah!

11. Hastauttanasana or The Raised Arms Pose: Inhale, round the spine and bend backwards slightly, push the hips slightly outwards.

Surya Namaskar Mantra: Aum Arkaya Namah!

12. Pranamasana or The Prayer Pose: Keep the feet together. Keep the balance of body equally on both the feet. Expand your chest and relax your shoulders. Now breathe in and raise your arms. Exhale and bring the palms in front of the chest to join them in a prayer position.

Surya Namaskar Mantra: Aum Bhaskaraya Namah! Chant these 12 beautiful mantras while practising Surya Namaskar and attain spiritual bliss.

Meet Our Yoga Teachers

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Devender Bhardwaj

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Kulwant

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Gabriele (Gaby) Alscher