Surya Namaskar with mantra

Surya namaskar with Mantras :Step by Step_Sun salutation

Hi Readers ! If you are here reading this, I believe, you consider your health your first priority. This post is all about  Surya namaskar with Mantras, with step by step information in one place for the readers. Surya namaskar is also known as Sun salutation and Prostrations to the Sun. Now-a-days, Surya namaskar has gained popularity among young generation, celebrities and specially gym lovers, Isn’t it?. This is because of the miraculous results of Sun salutation.

Personal Motivational story on Surya namaskar:-

Before we start, I’d like to tell you how and why Surya Namaskar or Sun salutation is an integral part of my Life. During my college days, I’ve had to deal with a lot of health related issues such as obesity, digestive issues, mental stress of career and etc., and I was in search of the right platform where I could get proper treatment and guidance for a healthy and happy life. And as a result of my gruelling situtation, I always considered myself the unlucky child in the entire world. Fortunately, I was absolutely wrong!

One fine day, I enrolled myself to a Naturopathy and Yoga center in Nasik. On the first day of my course, I met a wonderful lady with a smile like a ray of sunshine over her face. I presumed her age to be around 70, but to my surprise, she was an 83-year-old lady with a warm and pleasant smile on her face and a lively personality. She was the happiest person I met in my entire life. Honestly, I was shocked and amazed about how an old lady could be so much impressive and a happy going person.

The Secret of Story

The frequency of her smile in a day was 4 times greater than my one-month quota. With this curiosity, I started conversations with her, and one day asked her the secret of her healthy and happy life. Without any hitch, she revealed the secret behind her sunshine-like smile. The lovely lady disclosed that she was also facing many health and family related issues and had started practicing 51 Surya Namasakara with mantras 5 days in a week on a regular basis until she was 70. She gladly shared all the miracles that happened in her life after indulging herself in YOGA practices.

Don’t you think this is a miracle? Some energy works on you and it changes your entire life. And that was the turning point of my life and I started learning about Surya Namasakar with Mantras.

I truly hope that you too will be motivated to include Surya Namaskar with mantras into your daily lives after reading this heart touching story. If you want more information about Yoga please read my blog in this link http://enrichmyhealth.in/alternative-ther…for-healthy-life/

Contents of this Surya namaskar with Mantras Article:-

At the end of this article you will be well informed about the following –

  1. What is Surya namaskar?
  2. What is importance of mantras while practicing surya namaskar?
  3. When is the right time to practice?
  4. How significant is proper/right breathing while practicing surya namaskar?
  5. What are the precautions and rules one should follow while performing Sun salutation?
  6. Tabular format- Name of mantras, their meaning, all the asana, breathing state
  7. Complete set of the asana with pictures and their right methods.
  8. Different types of Surya namaskar for different purpose of health (Jalad and regular),
  9. The overall benefits of Surya namaskar on your holistic health- Physical level, Psychological level and Spiritual level.
  10. Important tip: In this modern world how one can make surya namaskar it interesting and do it regularly so that you can enjoy each day happily.

Before we actually learn how to practice surya namaskar, there are some prerequisites one must know.

Let’s begin one by one –

  1. What is Surya namaskar?

This is an ancient Indian exercise pattern. It was a tradition in the days gone by, that every day early in the morning with a peaceful mind, facing the Sun, a set of asanas were performed to praise the Sun God. People believed that doing so would make their rest of the day healthy and happy. Specifically,the Brahmins would regularly practice surya namaskar.

  1. What is the importance of mantra while practicing surya namaskar?

Every word has its own importance in the universe. This is the very first activity of the day with the Sun God, who is one of the creators of this cosmic universe. It symbolizes new hopes, positivity, a new beginning of life which implies that Sun is full of energy. By referring the Sun God with different names while performing Surya Namaska rwith Mantras, we pray and praise the Sun God and wish for a healthy and positive life for all. It helps to connect with the energy of God Surya.

  1. When is the right time to practice?

As we said it’s an early morning tradition, if you desire healthy benefits, it is best advised to practice it during the sunrise. But if not feasible, one can practice it during the sunset, which is also the right time. In this hustle and bustle of modern day life, one may not find it feasible. However, one can always choose their own time, it might be afternoon or evening. It is always good to have something than nothing. So, anytime is a good a time for exercise but we should definitely follow some precautions.

  1. How significant is proper/right breathing while practicing Surya namaskar?

Body is connected with your mind and Soul through your breathing. It is a huge science. Following the right breathing practice during each asana will help you tune your body with mind and soul. This also increases the oxygen level in your body.

  1. What are the precautions and rules one should follow while performing Surya namaskar with mantras?

  • Always exercise in an empty stomach. A gap of at least three hours to be given between food intake and Yoga practice.
  • Those with pre-existing health conditions like brain injury, spinal cord injury, heart problems, high BP, severe shoulder pain or any kind of surgery or other physical issues that restricts bodily movement are advised to restrain from this practice to avoid any mishaps. However, with Doctor’s advice or a Yoga expert’s supervision one can practice Surya Namaskar if allowed.
  • Always wear comfortable clothes that allow flexible bodily movements while practicing Yoga. Cotton clothes for the same are highly recommended.
  • It is always advised to practice yoga in a neat and clean, properly ventilated space with good air circulation as proper breathing is one of the major benefactor rules while preforming sun salutation. Never practice yoga in a suffocated place.
  • The ideal place and time for Surya Namaskar is out in the open, early in the morning where you are in direct contact with the sunlight, which will help us gain enormous energy of the Sun.
  • Use a cotton yoga mat preferably an organic one for you health and safety. You can also use any homemade mat. Here’s a link for your convenience, where you can shop for quality cotton handmade yoga mat which is 100 % cotton, anti-skid, skin-safe, biodegradable, breathable and washable https://amzn.to/2Bldfb8. Always try to use organic material.
  • Promptly follow all the rules while practicing surya namaskar in order to gain most of its healthy benefits.
  1. Tabular format- Surya namaskar, Name of mantras, their meaning, all the asana, breathing state: –

(Tip – You can print the mantras and stick it in your practice room. This will help you memorize and also to take a quick glance while practicing)

There are many different ways of using mantras for example: some Yoga practitioners recite each mantra before every single asana (Ex: Om Mitraaya Namahaà Step 1, Om Ravaye Namahaà Step 2….), and some chant one mantrain the beginning of each complete Surya Namaskar(Ex: Om Mitraaya Namahaà complete 12 steps; Om Ravaye Namaha; complete 12 steps….). Both the ways have their significance, it all depends on how devoted one is during their practice.

Steps Name of mantra English Meaning of the mantra Position of asana Breathing pattern
1 ॐमित्रायनमः Om MitraayaNamaha One who is friendly to all. Pranamasana (Prayer Pose) Exhale
2 ॐरवयेनमः। Om RavayeNamaha The shining one, the radiant one. Hasta Uttanasana (Raised Arms Pose) Inhale
3 ॐसूर्यायनम: Om SuryayaNamaha The dispeller of darkness, responsible for generating activity. Hasta Padasana (Hand to Foot Pose) Exhale
4 ॐभानवेनमः। Om BhaanaveNamaha One who illuminates or the bright one. AshwaSanchalanasana (Equestrian Pose) Inhale
5 ॐखगायनमः। Om KhagayaNamaha One who is all pervading, one who moves through the sky. Dandasana (Stick Pose) Exhale
6 ॐपूष्णे  नमः। Om PooshneNamaha Giver of nourishment and fulfillment. AshtangaNamaskara(Salute with Eight Parts Pose) Suspend
7 ॐहिरण्यगर्भायनमः। Om HiranyaGarbhayaNamaha One who has a golden colored brilliance. Bhujangasana (Cobra Pose) Inhale
8 ॐमरीचयेनमः। Om MareechayeNamaha Giver of light with infinite rays. Parvatasana(Mountain Pose) Exhale
9 ॐआदित्यायनम: Om AadityaayaNamaha The son of Aditi, the cosmic divine mother. AshwaSanchalanasana (Equestrian Pose) Inhale
10 ॐसवित्रेनमः। Om SavitreNamaha One who is responsible for life. Hasta Padasana (Hand to Foot Pose) Exhale
11 ॐअर्कायनमः। Om ArkaayaNamaha One who is worthy of praise and glory. Hasta Uttanasana (Raised Arms Pose) Inhale
12 ॐभास्करायनमः। Om BhaskarayaNamaha Giver of wisdom and cosmic illumination. Tadasana (Standing or Palm Tree Pose) Exhale

Now that we have learnt about the prerequisites, without much ado let’s hop on to the procedures of Surya Namaskar.

  1. Complete set of the asana with pictures and their right methods:

    These images will help you understand all the poses and managing your breathing pattern during practice.

Step -1: Pranamasana (Prayer Pose)

Method:-

  • In the first pose of the surya namaskara, stand straight, keep your feet together.
  • Lift both your arms up from the sides and bring your palms together as shown in Image-1.
  • Stay in this Position – make sure your thumbs touch your chest and expand your shoulders.
  • Exhale – Expand your chest outside and shrink your stomach inside. Lungs should get proper stretching.
  • Neck,head and complete body should be in one straight line.
  • Remember the God Surya and pray for the well-being of human kind with peace of mind.
  • Breathing position:- Exhale
Surya namaskar_Pranamasana-Prayer-Pose_Image-1
Pranamasana- Prayer-Pose_Image-1

Step -2 :  Hasta Uttanasana (Raised Arms Pose)

Method:-

  • Raise your hands,bend backwards as shown in Image-2, keep your eyes towards sky.
  • Try to stretch back as much as possible.
  • Expand your chest while taking a deep breath.
  • Breathing position:- Inhale
Surya namaskar_Hasta-Uttanasana-Raised-Arms-Pose_Image-2
Hasta-Uttanasana-Raised-Arms-Pose_Image-2

Step – 3: Hasta Padasana (Hand to Foot Pose)

Method:-

  • Bend forward without folding your knees as shown in Image-3.
  • try to touch the ground with your palms beside your feet. If you are a beginner in yoga, you might find it difficult to touch the ground but with consistent practice you can easily get it right.
  • Keep your palms close to your feet.
  • Touch your knees with your nose or your forehead
  • Exhale with your nose. Don’t use mouth for exhalation.
  • Breathing Position -Exhale
Surya namaskar_Hasta-Padasana-Hand-to-Foot-Pose_Image-3
Hasta-Padasana-Hand-to-Foot-Pose_Image-3

Step – 4 :- Ashwa Sanchalanasana (Equestrian Pose)

Method:-

  • Set both hands with the palms down firmly on the ground
  • Push your right leg backward as far as possible as shown in Image – 4
  • Raise your head looking at the Sun,
  • Full weight resting on the two palm and ten fingers.
  • Breathing Position:- Inhale

Surya namaskar_Ashwa-Sanchalanasana-Equestrian-Pose_Image-4

Ashwa-Sanchalanasana-Equestrian-Pose_Image-4

 

Step – 5 :- Dandasana (Stick Pose)

Method:-

  • Bring your left leg back close to left leg, keeping hands and legs straight,
  • Bend the body at the hip forming an arch, just like a mountain as shown in Image – 5
  • This is known as ‘parvathasana or mountain pose’.
  • Breathing Position:-Exhale
Surya namaskar_Dandasana (Stick Pose)_Image 5
Dandasana (Stick Pose)_Image 5

 

Step – 6 :- Ashtanga Namaskara  (Salute with Eight Parts Pose)

Method:-

  • Stretch yourself fully on the ground in the Saashtanga Namaskar pose – all eight ‘angas’ or parts of the body should touch the ground – head, thigh, eyes (sight), mind, word, feet, hands and ears.
  • Your feet, knees, thighs, chest, forehead should touch the ground with the hands folded out as shown in Image – 6,
  • Slowly turn the head to the sides first to left and then to right so that each ear touches the ground.
  • Breathing Position:- First inhale and then deeply exhale
Surya namaskar_Ashtanga Namaskara  (Salute with Eight Parts Pose)_Image 6
Ashtanga Namaskara  (Salute with Eight Parts Pose)_Image 6

Step – 7:- Bhujangasana (Cobra Pose)

Method:-

  • Slide forward and raise your head and chest very slowly.
  • Bend backwards as you look up to the sky.
  • Keep hands straight in the cobra pose as shown in Image – 7.
  • Breathing Position:-Inhale
Bhujangasana (Cobra Pose)_Image 7
Bhujangasana (Cobra Pose)_Image 7

 

Step – 8 :- Parvatasana(Mountain Pose)

Method:-

  • Bring right leg back close to left leg, keeping hands and legs straight,
  • Bend your body at the hip forming an arch, just like a mountain as shown in Image – 8
  • known as ‘parvathasan or mountain pose’.
  • Breathing Position:-Exhale
Parvatasana(Mountain Pose)_Image 8
Parvatasana(Mountain Pose)_Image 8

 

Step – 9 :- Ashwa Sanchalanasana (Equestrian Pose)

Method:-

  • Same as Step – 4 Set both hands with the palms down firmly on the ground
  • Push your left leg backwards,
  • Raise the head looking at the Sun,
  • Full weight resting on the two palm and ten fingers as shown in Image – 9
  • Breathing Position:-Inhale
Surya namaskar_Ashwa Sanchalanasana (Equestrian Pose)_Image 9
Ashwa Sanchalanasana (Equestrian Pose)_Image 9

 Step – 10 :- Hasta Padasana (Hand to Foot Pose)

Method:-

  • Same as Step – 3
  • Bend forward without folding your knees as shown in Image – 10.
  • Try to touch the ground with your palms beside your feet. If you are a beginner in yoga, you might find it difficult to touch the ground but with consistent practice you can easily get it right.
  • Keep your palms close to your feet.
  • Touch your knees with your nose or your forehead
  • Exhale with your nose. Don’t use mouth for exhalation.
  • Breathing Position – Exhale
Sun Salutation_Hasta Padasana (Hand to Foot Pose)_Image 10
Hasta Padasana (Hand to Foot Pose)_Image 10

Step – 11:- Hasta Uttanasana (Raised Arms Pose)

Method:-

  • Same as Step – 2.
  • Raise your hands, bend backwards as shown in Image11, keep your eyes towards sky.
  • Try to stretch back as much as possible.
  • Expand your chest while taking a deep breath.
  • Breathing position:- Inhale
Sun Salutation_Hasta Uttanasana (Raised Arms Pose)_Image 11
Hasta Uttanasana (Raised Arms Pose)_Image 11

Step – 12 :- Tadasana (Standing or Palm Tree Pose)

Method:-

  • Bring down your hands to the Namaskar Position while you stand straight
  • Make sure you expand your shoulder and chest
  • Shrink your stomach inside. Lungs should get proper stretching.
  • Neck, head and complete body should be in one straight line.
  • Breathing position:- Exhale
Sun Salutation_Pranamasana (Prayer Pose)_Image 12
Pranamasana (Prayer Pose)_Image 12
  1. Different types of Surya namaskar for different purposes of health (Jalad and regular) and how many times one should practice.

There are broadly two types of surya namaskar, one is Jalad Surya namaskar (Fast) which is practiced to reduce fat from the body and build muscles. The second one is the regular surya namaskar which is done with normal speed. The former is advised to obese and youngsters and the latter can be done by all the age group of people.There is no compulsion but yes regular practitioners suggest to follow the set of Eleven, twenty-one, fifty-one and some experts do the set of 108 also.

 

  1. The overall benefits of Surya namaskar on your holistic health- Physical level, Psychological level and Spiritual level: –

Every asana has different benefits on our different body organs. Let us see how Surya Namaskarwith mantra practice will enrich our Holistic Health.

Physical Health and Surya namaskar:-

  • Surya Namaskar is also called “The King of the Yoga” because it has the power to transform your complete body. All the set of asanas benefits every organ of the body as every part and organ of the body is properly stretched and relaxaed during the process of surya namaskar.
  • Sun salutation with mantras helps to activate your digestive system, blood circulation system, reproductive system and keeps your body active and fit.
  • Regular practice of Surya namaskar has the power to delay your aging and also increase your life span.
  • The most wanted benefit – glowing and young skin is the best result one can get from regular practice of surya namaskar.
  • Your brain and body gets regular oxygenated blood due to regular practice. Piles, throat related problems, tonsillitis, body pain, hair loss, esophagus problems, Blood pressure, all type of Diabetes are easily cured by this simple yet miraculous set of asanas.
  • It strengthens the Eyesight.
  • Best practice to reduce overall body fat from the body.
  • It is best suited for women to practice suryanamaskar before conceiving for a healthy baby. It also helps the baby get good amount of milk.
  • Surya Namaskar has magical results, which automatically balances the level of mineral, vitamins nutrients, and all the required substances in our body.
  • It also aids in balancing the natural desires of the body such as Hunger, thirst, sleep and other bodily desires.
  • Practicing surya namaskar regularly can help keep arthritis, paralysis, any kind of stroke at a distance.
  • Over all it strengthens your complete body from head to toe and makes your back bone strong.
  • Psychological Health and Surya namaskar :
  • While practicing, every asana needs more concentration so it automatically increases your concentration level and empowers your brain activities.
  • Proper practice of Surya namaskar results in boosting your confidence alongside a healthy and a properly shaped body.
  • Regular practice improves productivity in your day to day work.
  • Surya namasker with proper chanting of mantras leverages increase in happy hormones in your body and keeps you happy all the time.
  • This is the Sadhana (meditation)to God Surya to help us get all the good things from him. The sun is the symbol of energy, light, wisdom, positivity. It radiates energy with new hopes and aspirations in life, power and also sufficient level of oxygen. We can inculcate this goodness in our health and personality with regular practice of Surya Namaskar.
  • Spiritual Health and Sun Salutation:-

The God Surya has great significance in the Hindu, Vedic, Buddhist, Greek and Persian religion. Sun has a very important place in astronomy, Zodiac and astrology too and he is the king of our Solar system. The sun is the main factor in the Photosynthesis process in trees. Overall the existence of human being is mostly depending on the Sun’s existence. So life without Sun cannot be imagined. One important thing from Bhagawatgeeta, Lord Krisha told to Lord Arjuna, Lord Krisha had first time shared the ultimate knowledge of Life and how one can get the self realization through the YOGA (Bhakti yoda, Karma Yoga, Sankhya Yoga and Ghyan Yoga) to Lord Sun and from their it got spread to all the saints. Lets take this opportunity to pray Lord surya with Surya Namaskar practice and pray for the ultimate knowledge of life. Surya Namaskar has the very same spiritual importance as the Sun itself. Many spiritual teachers follow this practice for growth in their life. It helps to keep a good tuning with Mother Nature and cosmic consciousness.

  1. Important Tip on Surya namaskar:

Now days, world has drastically changed, and we should also accept it. There are different types of Yoga like Power Yoga, Hath yoga etc which are beneficial in every way. You can always add a little modernity to make your yoga practice fun and interesting. please see mantra chanting with counting video https://youtu.be/wxuyYgO6bl8

  • Play some relaxing or meditation music while doing it but please keep in mind that we are praying God Surya.
  • Include your group of friends in the practice. This motivates you to practice surya namaskar regularly with enthusiasm.
  • Try to gamify it with your group of friends and make it more interesting.
  • Do some creative activities like stage shows and dramas on surya namaskar.

End Note of Surya namaskar:

I hope all this information and our efforts will be useful to you while practicing Surya Namaskar. I have tried to make this practice very much easy for you. Please see this video of 11 Surya Namaskar with proper mantra chanting practice session with number counting https://youtu.be/wxuyYgO6bl8

Here in ‘Enrich my health’ our aim is to make every family healthy. A healthy person makes a healthy world. We will always give you the best techniques which will enrich your physical, psychological and spiritual health. If you want to know more about our PPS treatment method, you can reach us at enrichmyhealth@gmail.com. We have a brief self-assessment tool which can measure your quality of life.

I have a question to my young friends – Are you taking care of your family? I know you are! Why you are the back bone of your family. If you start to change your life with healthy habits.  Then automatically your entire family will start good habits. Everything is in your hands guys.

And in this journey, I and my team is always with you. It is one of our major objectives to make one and all realize that problem is you and solution is also you. So let’s give up on all the excuses and start regular practice of Surya Namaskar with Mantra.

If you need any other information on how to start yoga, you can write to us at enichmyhealth@gmail.com

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Thank you and please take care.

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2 thoughts on “Surya namaskar with Mantras :Step by Step_Sun salutation”

  1. Simply Superb blog……!

    It is giving a complete knowledge about the Surya Namaskar and it’s benefits.

    Really great work. Please do keep writing and sharing such wonderful health stuff. We regularly visits and follow all your blogs on enrichmyhealth.in.

    Thanks and keep it up.

    Regards,

    Reply

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