How to do Surya Namaskar – Steps, Benefits and Mantras

Surya Namaskar salutes to the sun, while namaskar means to bow or to greet. Surya Namaskar consist of 12 powerful yoga poses. This is an ancient technique of paying respect or expressing gratitude to the sun that is the full form of life.

Surya Namaskar has a deep effect in detoxifying the organs.

How to Do Surya Namaskar

Pranamasana (Prayer Pose)

Stand at the edge of your mat, keep your feet together and expand your chest and relax your shoulder, lift both arms up from the sides as you exhale. Bring your palms together in front of the chest in prayer position.

Mantra : Om Mitrayan Namah (One Who is Friend to All)

Significance of the Pranamasana

  • Keep the nervous system clean.
  • The mind is peaceful.
  • Helps to balance the system of the body.

Hastauttanasana (Raised Arms Pose)

Breathing in, lift the arms up and back keeping the biceps close to the ears. In this pose stretch the whole body up from the heels to the tips of the fingers.

Mantra : Om Ravaye Namaha (The Shining one, The Radiant One)

Significance of Hastauttanasana

  • Expand the chest.
  • Strength in Arms.
  • Reduce Abdominal Fat and Improve Digestion.
  • Improves adrenal Gland.

Hastapadasana (Standing Forward Bend)

Breathing out, bend forward and pess your palm down, fingertips with toes. Inside the stomach to remove as much breathes possible.

Mantra : Om Suryaya Namaha (The Dispeller of Darkness)

Significance of Hastapadasana

  • Helps in weight loss and reduces hair loss.
  • Cures digestive system disorder and remove belly fat.
  • It relieves the menstrual problems.
  • Increases the blood supply to brain.
  • Improves Swadhisthana chakra

Ashwa Sanchalanasana (The Equestrian Pose)

Inhale and push your left leg back as far as possible. Bring the right foot forward in between the two hands, arch back and look up.

Mantra : Om Bhanave Namaha (One Who Illuminates or the Brighter One)

Significance of Ashwa Sanchalanasana

  • Massages the abdominal organs and nervous system.
  • Improve the ajna chakra.
  • Strengthen your body.
  • Give flexibility to leg muscles.

Parvatasana (The Mountain Pose)

Breathing keep your palm and feet where they are and slowly raise your mid-section. Breathe out as you enter parvatasana.

Mantra : Om Marichaya Namaha (Salutation to the Lord of the Dawn)

Significance of Parvatasana

  • Stretches spinal nerves and circulates the blood into the body
  • Cures thyroid.
  • Reduces back pain and shoulder pain.
  • Enables bones to grow longer.

Ashtanga Namaskar (The Salute with Eight Parts)

Gently bring your knees down to the floor andexhale. Bend the knee to the floor and then lower your chest and chin to the floor.

Mantra : Om Pushne Namaha (Giver of Nourishment)

Significance of Ashtanga Namaskar

  • Strengthening and nourishing the body.
  • Recharges the solar plexus chakra.
  • Stimulates metabolism and adrenal glands.

Bhujangasana (The Cobra Pose)

Inhale andaise your upper body into cobra pose. Keep your elbow bent in this pose, the shoulder away from the ears.

Mantra : Om Hiranagarbhaya Namaha (Who Has a Golden Coloured Brilliance)

Significance of Bhujangasana

  • Good for asthma.
  • Cure digestive system disorder and constipation.
  • Cure kidney and liver problems.
  • Reduce back pain and remove belly fat.

Parvatasana (The Mountain Pose)

Move the head backwards keeping the palms flat touching the floor. Place both feet flat on the ground.

Mantra : On Khagaya Namaha (Prostration to Him Who Move in the Sky)

Ashwa Sanchalana  (The Equestrian Pose)

Inhale and push your right leg back as far as possible. Bend your left knee and place your arms next to your feet.

Mantra : Om Adityaya Namaha (Salutation to Who is Illuminous)

Padahastasana (Hand to Feet Pose)

Exhale, bend forward and press your palms down, with fingertips in line with the toes.

Mantra : Om Savitre Namaha (Salutations to Be Benevolent Mother)

Hastauttanasana (Raised Arms Pose)

Inhale, lift the arms up and back keeping the biceps close to the ears.

Mantra : Om Arkaya Namaha (Salutation to the One Who is Fit to be Praised)

Pranamasana (Prayer Pose)

Stand at the edge of your mat, keep your feet together and expand your chest and relax your shoulder, lift both arms up from the sides as you exhale. Bring your palms together in front of the chest in prayer position.

Mantra : Om Bhaskaraya Namah (The Giver of Wisdom)

The above constitutes one round of Surya Namaskar. Surya Namaskar is recommended to be performed on an empty stomach.

Practicing up to 6 rounds is more beneficial. Try to increase the rounds gradually.

It is recommended that Surya Namaskar be done slowly with complete awareness of breathing.

Benefits of Surya Namaskar:

  • Healthy lower and upper body.
  • Increases our blood circulation.
  • Surya Namaskar reduces our weight.
  • Improves our fitness and flexibility.
  • Helps to control blood pressure and heart problems.
  • Our breathing stamina increases.

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About The Author

Divya Sharma
@divya.yogsadhnakendra
Divya Sharma is a Yoga Coach and a mother of two kids. She has been in this profession for 9.5 years now. She believes that yoga does not only help us in staying fit but also helps to calm down our brains. She learns something new from yoga everyday.


12 thoughts on “How to do Surya Namaskar – Steps, Benefits and Mantras”

  1. Great way of explaining the intricacies of surya namaskar. Even a layman can start practicing it after going through this article.

    Reply
  2. Surya namaskar is one combination of asana , when performed daily keeps poverty away.
    Because it is said that health is wealth.
    You will never see a doctor if you do it daily.

    Reply
  3. When i started this, under your guidance it makes me feel very “energetic productive” in my day to day routine work i will thankful for sharing this Surya Namaskar with me

    Reply
  4. Intricacies of surya namaskar explained in such an easy way. Even a layman can start practicing it after going through this article

    Reply
  5. Wow! did not know the significance of each pose of surya namaskar.

    Beautiful, ……..our culture, specially yoga has been designed so scientifically…….. though ages back, but still has the same relevance. Salute to our rich culture.

    Reply

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