Surya Namaskara is a Sun salutation (Der Sonnengruß) with comprehensive yogic postures, accompanied by a specific breathing pattern and chanting of mantras.
It contributes to the mental, emotional, physical, and spiritual well-being of an Individual. Each Sun Salutation round consists of two sets. These 12 yoga poses make one set of Surya Namaskara. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 given below).
Surya Namaskara is best practiced in an early morning in an empty stomach or in the evening. One should perform Suryanamaskara after evacuating the natural urges.
Preparations for the Suryanamaskara
- Get up in the early morning Evacuate the natural urges, Take a bath and feel fresh.
- The sun is rising on the horizon.
- Take the morning air deep into your lungs.
- Light warming up exercise or body stretch.
- Be in a relaxed position and Stand straight. Keep no tension on your face.
- There should not be muscle tension anywhere on your body.
- Relax the muscles of the limbs, joints, stomach, abdomen and back etc.
Adhi Dhyāna mantra
The following mantra is pronounced at the beginning of a Surya Namaskara cycle.
Meaning of the mantra
“I salute the ‘Surya Narayana -The Sun’ (our energy source) sitting at the center of the solar system on Lotus, wearing Keyoor, Makarkundala crown and holding Conch, Chakra and having the glittering golden body.”
The Sampurna uccharana mantra
Pranava (AUM) mantra, Bija Mantra, Surya Mantra and the Surya Namaskara are all complementary to each other. Each one enhances and ensures the positive results of the other.
Pranava mantra (AUM) is pronounced before the Bija Mantra followed by Surya mantra. in the end, 12 Suryanamaskara postures have to be performed after each mantra respectively given below.
Pranava mantra (AUM) + Bija Mantra+ Suryamantra+ Suryanamaskara Asana
Sequences of Suryanamaskara
Samasthithi
Choose a calm place, where good ventilation and availability of natural light. Place a Yogasana mat on the floor and stand on it keeping both hands down with feet together and body in an upright position.
1. Pranamasana (Prayer pose):
- Bija mantra : ह्रां ( hrāṁ)
- Surya mantra : ॐ मित्राय नमः (Om mitrāya namaḥ)
- Chakras Involved : Anahata
- Location : At the Heart
- Ruling element : Vayu- The wind
- Breathing pattern : Exhale
- Sampurna uccharana mantra : ॐ ह्रां मित्राय नमः (Om hrāṁ mitrāya namaḥ)
- Meaning : I salute to the Sun, who is friendly to all.
Procedure: Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. Inhale , lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.
2. Hastauttanasana
- Bija mantra : ह्रीं ( hrīṁ)
- Surya mantra : ॐ रवये नमः (Om Ravaye namaḥ)
- Chakras Involved : Vishuddha
- Location : At the throat
- Ruling element : Akash- Space
- Breathing pattern : Inhale
- Sampurna uccharana mantra : ॐ ह्रीं रवये नमः (Om hrīṁ Ravaye namaḥ)
- Meaning: : I salute the Sun, who is the shining one and the radiant.
Procedure: Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tip of the fingers. You may push the pelvis forward a little bit. Ensure you’re reaching up with the fingers rather than trying to bend backward.
3. Hasta Padasana (Hand to foot pose)
- Bija mantra : ह्रूं( hrūṁ)
- Surya mantra : ॐ सूर्याय नमः Om sūryāya namaḥ
- Chakras Involved : Swadhisthana
- Location : At the Sacrum
- Ruling element : Aap– water
- Breathing pattern : Exhale
- Sampurna uccharana mantra : ॐ ह्रूं सूर्याय नमः (Om hrūṁ sūryāya namaḥ)
- Meaning : I salute the Sun, Who is the dispeller of darkness and responsible for bringing activity.
Procedure: Breathing out, bend forward from the waist keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet. You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees. It’s a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.
4. Ashwa Sanchalanasana (Equestrian pose)
- Bija mantra : ह्रैं ( hraiṁ)
- Surya mantra : ॐ भानवे नमः (Om bhānave namaḥ)
- Chakras Involved : Ajna
- Location : In between the eyebrows (Third eye)
- Ruling element : Aakash- Space
- Breathing pattern : Inhale
- Sampurna uccharana mantra : ॐ ह्रैं भानवे नमः (Om om hraiṁ bhānave namaḥ)
- Meaning : I salute the Sun, One who illumines and the bright one
Procedure: Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up. Ensure that the left foot is exactly in between the palms.
5. Dandasana (Stick pose)
- Bija mantra : ह्रौं ( hrauṁ)
- Surya mantra : ॐ खगाय नमः (Om khagāya namaḥ)
- Chakras Involved : Vishuddha
- Location : At the throat
- Ruling element : Akash- Space
- Breathing pattern : Exhale
- Sampurna uccharana mantra : ॐ ह्रौं खगाय नमः (Om hrauṁ khagāya namaḥ)
- Meaning : I salute the Sun, Who is all-pervading and who moves through the sky.
Procedure: As you inhale, take the left leg back and bring the whole body in a straight line. Keep your arms perpendicular to the floor.
7. Sashtanga Namaskarasana (Salute with eight parts or points)
- Bija mantra : ह्रः (hraḥ)
- Surya mantra : ॐ पूष्णे नमः (Om pūṣṇe namaḥ)
- Chakras Involved : The Manipur Chakra.
- Location : At the Solar plexus
- Ruling element : Agni- The fire
- Breathing pattern : Retain breath (exhale)
- Sampurna uccharana mantra : ॐ ह्रः पूष्णे नमः (Om hraḥ pūṣṇe namaḥ)
- Meaning : I salute The Sun Giver of nourishment and fulfillment.
Procedure: Gently bring your knees down to the floor and exhale. Take the hips back slightly and slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).
7. Bhujangasana (Cobra pose)
- Bija mantra : ह्रां ( hrāṁ)
- Surya mantra : ॐ हिरण्यगर्भाय नमः (Om hiraṇya garbhāya namaḥ)
- Chakras Involved : The Swadhisthan Chakra
- Location : At the Sacrum
- Ruling element : Aap– water
- Breathing pattern : Inhale
- Sampurna uccharana mantra : ॐ ह्रां हिरण्यगर्भाय नमः (Om hrāṁ hiraṇya garbhāya namaḥ)
- Meaning : I salute the Sun, Who has golden color brilliance.
Procedure: Slide forward and raise the chest up into the Cobra posture. You may keep your elbows bent in this pose, the shoulders away from the ears. Look up. As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you’re stretching just as much as you can; do not force.
8. Parvatasana (Mountain pose): or Adhomukhashvanasana
- Bija mantra : ह्रीं (hrīṁ)
- Surya mantra : ॐ मरीचये नमः Om marīcaye namaḥ
- Chakras Involved : The Vishudha Chakra.
- Location : At the Throat
- Ruling element : Aakash- Space
- Breathing pattern : Exhale
- Sampurna uccharana mantra : ॐ ह्रीं मरीचये नमः (Om hrīṁ marīcaye namaḥ)
- Meaning : I salute the sun, The giver of light with an infinite number of rays.
Procedure: Breathing out, lift the hips and the tail bone up, chest downwards in an ‘inverted V’ posture. If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
9. Ashwa Sanchalanasana (Equestrian pose)
- Bija mantra : ह्रूं (hrūṁ)
- Surya mantra : ॐ आदित्याय नमः (Om ādityāya namaḥ)
- Chakras Involved : Ajna chakra
- Location : In between the eyebrows
- Ruling element : Aakash- Space
- Breathing pattern : Inhale
- Sampurna uccharana mantra : ॐ ह्रूं आदित्याय नमः (Om hrūṁ ādityāya namaḥ)
- Meaning : I salute the Sun; He is the son of Aditi – the cosmic divine Mother.
Procedure: Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up. Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
10. Hasta Padasana (Hand to foot pose)
- Bija mantra : ह्रैं ( hraiṁ)
- Surya mantra : ॐ सवित्रे नमः (Om savitre namaḥ)
- Chakras Involved : The Swadhistana Chakra.
- Location : At the Sacrum
- Ruling element : Aap– water
- Breathing pattern : Exhale
- Sampurna uccharana mantra : ॐ ह्रैं सवित्रे नमः (Om hraiṁ savitre namaḥ)
- Meaning : I salute the Sun, One who is responsible for the life.
Procedure: Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary. Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.
11. Hastauttanasana (Raised arms pose)
- Bija mantra : ह्रौं ( hrauṁ)
- Surya mantra : ॐ अर्काय नमः (Om arkāya namaḥ)
- Chakras Involved : The Vishuddha Chakra
- Location : At the Throat
- Ruling element : Akash- space
- Breathing pattern : Inhale
- Sampurna uccharana mantra : ॐ ह्रौं अर्काय नमः (Om hrauṁ arkāya namaḥ)
- Meaning : I salute the Sun, who is worthy of praise and glory.
Procedure: Breathing in, roll the spine up, hands go up and bend backward a little bit, pushing the hips slightly outward. Ensure that your arms are beside your ears. The idea is to stretch up more rather than stretching backward.
12. Pranamasana (Prayer pose)
- Bija mantra : ह्रः ( hraḥ)
- Surya mantra : ॐ भास्कराय नमः (Om bhāskarāya namaḥ)
- Chakras Involved : Anahat Chakra
- Location : At the Heart
- Ruling element : Vayu- the wind
- Breathing pattern : Exhale
- Sampurna uccharana mantra : ॐ ह्रः भास्कराय नमः (Om hraḥ bhāskarāya namaḥ)
- Meaning : I salute the Sun, who is the Giver of wisdom and cosmic illumination.
Procedure: Expand your chest and relax your shoulders. From Inhale breathing pattern exhale and as you exhale, bring your palms together in front of the chest in prayer position.
Samasthithi
As you exhale, first straighten the body, and then bring the arms down. Relax in this position; observe the sensations in your body.
Anthya Dhyana mantra
The following mantra is pronounced at the end of a Surya Namaskara cycle
Meaning of the Mantra
For those who salute the sun every day, life expectancy, conscious, strength, courage and vital power shall grow.
Post Suryanamaskara
As Suryanamaskara is a preparatory asana for other Yogasanas, so one may continue with practicing further asanas. One can end the session with Shavasana i.e. relaxing yoga posture according to his general body strength.
Benefits of the Suryanamaskara
- Improves the functions of the digestive system by the alternate stretching and compression of abdominal organs.
- It Activates digestion and gets rid of constipation and dyspepsia.
- Strengthens abdominal muscles and Improves body muscle flexibility.
- Thoroughly ventilates the lungs, and oxygenates the blood.
- It acts as a detoxifying agent, by getting rid of an enormous quantity of carbon dioxide and other toxic Gases.
- Tones up the Nervous system, improves memory, Promotes sleep and calms anxiety.
- Normalizes the activity of the endocrine glands – especially the thyroid gland.
- Refreshes the skin. Prevents Skin disorders.
- Helps to decrease body fat and reduce obesity.
- Makes the spine and waist flexible.
- Produces health, strength, efficiency and longevity and maintains the spirit of youthfulness.
- In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.
- Helps in Menstrual irregularity and assists in easy childbirth.
Contraindications
- Patients of Hernia and high blood pressure are warned to practice under the supervision of yoga Guru.
- People suffering from back conditions should seek proper advice from yoga expert before commencing Surya Namaskara.
- Women should avoid Surya Namaskara during menses.
- Pregnant women should not practice this after the third month of pregnancy.
Special note:
One can perform the Suryanamaskara without mantras also, chanting mantras during Suryanamaskara will enhance the spiritual well-being of an Individual.
