Know Easy Way How To Do Surya Namaskar (Sun Salutation): Steps Mantras And Their 9 Benefits

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Surya Namaskar (Sun Salutation) Steps, benefits, Mantras and precautions: Today, everyone lives a busy lifestyle. As a result, we suffer from depression, stress, and other mental illnesses; Surya Namaskar is a yoga technique that helps relieve such problems and calms your mind. Science also considers the benefits of Surya Namaskar posture.

An article published in the International Journal of Yoga and Allied Sciences states that Surya Namaskar affects your emotional maturity and psychological well-being. It reduces stress from your body and mind and improves your concentration abilities. It’s regular practice positively affects Surya Namaskar on the lungs, respiratory system, and blood circulation.

What is Surya Namaskar (Sun Salutation):

The source of life on this planet is the Sun. Surya Namaskar means bowing to the Sun. Everything we eat, drink and breathe contains an element of the Sun, that is why in ancient times, sages used to worship the Sun; Surya Namaskar Yoga is a very systematic, disciplined, and powerful Yoga is a method that synchronizes 12 positions for the total transformation of body, mind, and soul and combines it with breathing and mantra. Hence, it is one of the most preferred yoga techniques.

Surya Namaskar is first done on an empty stomach in the morning in the open area and fresh air. Doing Surya Namaskar gives the benefit of 12 yoga asanas simultaneously; each of its asanas increases your muscles’ flexibility; hence, it is called the best yoga asana. Practising Surya Namaskar also helps you in gaining spiritual knowledge.

Also Read: Know In Easy Way How To Do Vajrasana Yoga (Thunderbolt Pose) Their Steps And 15 Benefits

Surya Namaskar Mantras & Meaning (Sun Salutation Mantras & Meaning):

According to yoga traditions, chanting of mantra is done with the step of Surya Namaskar; each stage has a different mantra; if you wish, you can also chant these mantras while doing these Surya Namaskars, so let’s know about the mantras of Surya Namaskar:-

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Surya Namaskar Yoga (Sun Salutation Pose) Steps

1: Pranamasana – The Prayer Pose

  • Surya Mantra – Om Mitraya Namah
  • Bija mantra – Om Hram
  • Complete pronunciation mantra – Om Hram Mitraya Namah
  • Meaning – I salute the Sun, which is favorable to all.

2: Hasta Uttanasana – Raised Arms Pose

  • Surya Mantra – Om Ravaye Namah
  • Bija mantra – Om Hrim
  • Complete pronunciation mantra – Om Hrim Ravaye Namah
  • Meaning – I salute the Sun, who is the shining one and the radiant.

3: Padahastasana – Standing Forward Bend

  • Surya Mantra – Om Suryaya Namah
  • Bija mantra – Om Hrum
  • Complete pronunciation mantra – Om Hrum Suryaya Namah
  • Meaning – I salute the Sun, Who is the dispeller of darkness and responsible for bringing activity.

4: Ashwa Sanchalanasana – Equestrian Pose

  • Surya Mantra – Om Bhanave Namah
  • Bija mantra – Om Hraim
  • Complete pronunciation mantra – Om Hraim Bhanave Namah
  • Meaning – I salute the Sun, One who illumines and the bright one.

5: Dandasana – Staff Pose

  • Surya Mantra – Om Khagaya Namah
  • Bija mantra – Om Hraum
  • Full pronunciation mantra – Om Hraum Khagaya Namah
  • Meaning – I salute the Sun, Who is all-pervading and who moves through the sky.

6: Ashtanga Namaskara – Eight Limbed pose or Caterpillar pose

  • Surya Mantra – Om Pushne Namah
  • Bija mantra – Om Hrah
  • Complete pronunciation mantra – Om Hrah Pushne Namah
  • Meaning – I salute The Sun Giver of nourishment and fulfillment.

7: Bhujangasana – Cobra Pose

  • Surya Mantra – Om Hiranyagarbhaya Namah
  • Bija mantra – Om Hram
  • Full pronunciation mantra – Om Hram Hiranyagarbhaya Namah
  • Meaning – I salute the Sun, Who has golden color brilliance.

8: Adho Mukha Svanasana – Downward-facing Dog Pose

  • Surya Mantra – Om Marichaye Namah
  • Bija mantra – Om Hrim
  • Full pronunciation mantra – Om Hrim Marichaye Namah
  • Meaning – I salute the Sun, The Giver of light with an infinite number of rays.

9: Ashwa Sanchalanasana – Equestrian Pose

  • Surya Mantra – Om Adityaya Namah
  • Bija mantra – Om Hrum
  • Complete pronunciation mantra – Om Hrum Adityaya Namah
  • Meaning – I salute the Sun; He is the son of Aditi – the cosmic divine Mother.

10: Padahastasana – Hand Under Foot Pose

  • Surya Mantra – Om Savitre Namah
  • Bija mantra – Om Hraim
  • Complete pronunciation mantra – Om Hraim Savitre Namah
  • Meaning – I salute the Sun, One who is responsible for the life.

11: Hasta Uttanasana – Raised Arms Pose

  • Surya Mantra – Om Arkaya Namah
  • Bija mantra – Om Hraum
  • Full pronunciation mantra – Om Hraum Arkaya Namah
  • Meaning – I salute the Sun, who is worthy of praise and glory.

12: Pranamasana – The Prayer Pose

  • Surya Mantra – Om Bhaskaraya Namah
  • Bija mantra – Om Hrah
  • Complete pronunciation mantra – Om Hrah Bhaskaraya Namah
  • Meaning – I salute the Sun, who is the Giver of wisdom and cosmic illumination.

Also Read: Know Easy Way How To Do Anulom Vilom Pranayama Their Steps And 10 Benefits

Surya Namaskar (Sun Salutation) Benefits :

Its practice alone can give the benefit of the entire yoga exercise to human beings, and there are countless benefits of Surya Namaskar (Sun Salutation)

1. Benefits Of Surya Namaskar For Weight Loss

Doing Surya Namaskar (Sun salutation) is considered a good cardio exercise that can help lose weight. This asana leads to a stretch of abdominal muscles, which reduces excess fat around the abdomen.

By doing all its asanas, your arms and abdomen (abs) are also toned, which also helps in improving your metabolism (digestive power). It may seem like a simple exercise, but there are two steps in a round of Surya Namaskar; the first one is on the right side, and the second is on the left side, which helps in burning a lot of calories.

2. Benefits Of Surya Namaskar For Glowing skin

Surya Namaskar increases your blood circulation, bringing your skin and face back to their glow. It also helps prevent wrinkles and early aging. To get better results, do this asana regularly every day.

3. Benefits Of Surya Namaskar For Improves digestion and appetite

Surya Namaskar helps your digestive system to run smoothly. It increases the flow of blood in your digestive system, which ensures better functioning of your intestines, due to which a large amount of digested juices are released, and the hidden gas in the stomach comes out, due to which the stomach remains light and Problems like gas, indigestion, acidity is overcome.

4. Benefits of Surya Namaskar For Eliminates the menstrual irregularities of women

Many women have irregular periods, which regular sun salutations can correct. Surya Namaskar likewise helps in better regulation of the monthly cycle.

Regular practice of posture movements also helps in making the delivery process more straightforward. Do asanas every day to strengthen the abdominal muscles and lessen the menstrual cycle’s less painful experience.

5. Benefits of Surya Namaskar For Stress

If you do Surya Namaskar regularly, you will see a difference in your physical health and mental form. It helps in improving the functioning of memory and the nervous system.

It helps improve memory and nervous system functioning. It normalizes the activity of the endocrine glands and is particularly beneficial for people with thyroid problems.

6. Benefits Of Surya Namaskar For Body Detoxify

Surya Namaskar helps you maintain an efficient breathing and exhalation process, which makes the lungs adequately ventilated, and the blood receives fresh oxygen to keep it sufficiently oxygenated. It helps detox the body by getting rid of carbon dioxide and other toxic gases.

7. Benefits of Surya Namaskar for Relieves insomnia

Surya Namaskar is known to improve your rest and sleeping pattern. It helps to calm your mind, due to which the body gets to rest, which leads to more peaceful and sound sleep at night.

8. Benefits Of Surya Namaskar For Good Body Posture

Surya Namaskar reduces stiffness in the body and brings flexibility to the body. Many people sit down, making their whole body look bad. Physical improvement starts from the inside by performing Surya Namaskar. It also ends all body pain.

9. Benefits of Surya Namaskar For Strengthens Bones

Surya Namaskar is performed by standing in front of the Sun; due to this, the Sun’s rays replenish vitamin D in our body’s bones. By saluting the Sun in a show of the Sun, the body gets vitamin D which absorbs too much calcium from the bones, strengthening bones.

Baba Ramdev Surya Namaskar (Sun Salutation) Step By Step Instructions

Also Read: Know Easy Way How To Do Paschimottanasana Yoga (Seated Forward Bend Pose): Steps And 9 Benefits

How to do Surya Namaskar (Sun Salutation) Steps by Steps:

A sequence of steps for each Surya Namaskar has been set; they need to be ordered, so let’s know What are the 12 steps of Surya namaskar?

Step 1: Pranamasana – The Prayer Pose:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Pranamasana Yoga – The Prayer Pose

Stand upright facing the Sun and mix the legs; keep the waist straight. Now take a deep breath while raising both your hands, bring the arrows near the chest, mix both the palms and make a position of prayer greetings and exhale when you get them together in the salutations posture.

Step 2: Hasta Uttanasana – Raised Arms Pose:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Hasta Uttanasana Yoga – Raised Arms Pose

Standing in the first position, raise your hands backward above the head and inhale slowly and bring your biceps closer to the ears; this should cause a full-body stretch. Now in a state of prostration, while moving the hands backward, also carry the body back. This mudra or asana is also called Ardha Chandrasana.

Step 3: Padahastasana – Standing Forward Bend:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Padahastasana Yoag – Standing Forward Bend

Now while exhaling slowly, bending forward, touch the toes of the feet with your hands.

Tip for Beginners: You can bend the knees, if necessary, to make the palms touch the toes of the feet.

Step 4: Ashwa Sanchalanasana – Equestrian Pose:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Ashwa Sanchalanasana Yoga – Equestrian Pose

Breathing slowly, move one leg as far back as possible, bring the other leg closer to the chest, bend from the knee, and the back leg’s knee should meet the floor. Keep the palms upright on the ground and look up at the sky.

Step 5: Dandasana – Staff Pose:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Dandasana Yoga – Staff Pose

Now while exhaling, bring your other leg backward and bring your legs and entire body in a straight line, and balance your upper body on your palms.

Step 6: Ashtanga Namaskara – Eight Limbed pose or Caterpillar pose:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Ashtanga Namaskara Yoga – Eight Limbed Pose or Caterpillar Pose

While breathing, slowly bring your knees to the floor, move the hips back slightly, slide forward, hinge your chest and chin on the floor. Two hands, two legs, two knees, chest, and chin (eight parts of the body) should touch the base.

Step 7: Bhujangasana – Cobra Pose:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Bhujangasana Yoga – Cobra Pose

Now, while keeping the palms and abdomen of your hands together with the ground, raise the head and neck upwards as much as possible and move backward. 

Step 8: Adho Mukha Svanasana – Downward-facing Dog Pose:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Adho Mukha Svanasana Yoga – Downward-facing Dog Pose

For this practice, you have to exhale, bring the body in an inverted ‘V’ posture; for this, keep your feet straight on the ground and lift the hip and tailbone upwards, if possible, to keep the heel on the floor. Try and keep the shoulders straight and the head in the hands.

Step 9: Ashwa Sanchalanasana – Equestrian Pose:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Ashwa Sanchalanasana Yoga – Equestrian Pose

Breathing slowly, now once again, the horse came in the movement posture, but this time move the other leg backward and bring the other leg to the chest, bending the knee from the knee, the knee of the back leg from the floor. Should meet. Keep the palms upright on the ground and look up at the sky.

Step 10: Padahastasana – Hand Under Foot Pose:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Padahastasana Yoga – Hand Under Foot Pose

After returning from the horse movement position to the normal situation, you now come back to the Padahastasana posture. In contrast, exhaling slowly, bending forward, and touch the feet of the feet with your hands.

Step 11: Hasta Uttanasana – Raised Arms Pose:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Hasta Uttanasana Yoga – Raised Arms Pose

After coming out of the Padahastasana posture, once again come to the Hastottanasana posture, for this, standing in the first position, raise your hands backward above the head and inhale slowly and bring your biceps closer to the ears, and Once again in a state of prostration, move the body back while moving the hands backward.

Step 12: Pranamasana – The Prayer Pose:

Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions
Pranamasana Yoga – The Prayer Pose

After returning to normal position from the Hastautanasana posture, stand upright facing the Sun and repeat the Pranamasana.

Precautions Of Surya Namaskar (Sun Salutation):

Along with knowing how to perform Surya Namaskar (Sun Salutation) and what are the benefits of Surya Namaskar, it is also essential to know about some precautions related to it, let us know what safeguards and precautions a person should take while doing Sun Salutation Pose, So now let’s know Who should not do Surya Namaskar (Sun Salutation)? –

  • The practice of Surya Namaskar should always be done on an empty, ventilated place, always on an empty stomach; if you are practicing it in the morning, then face it in the east direction, and if you are doing it in the evening, then keep your face to the west, Surya Namaskar. Wear loose and comfortable clothes while exercising.
  • Pregnant women should stop doing it after the third month of pregnancy. Surya Namaskar should not be given to high BP patients, hernia, severe heart disease, dizziness, and severe spine disease due to any prolonged illness or joint swelling or weakness in the body. It is imperative to consult a doctor for some advice.

Hope that after knowing all these Steps and benefits, you will never have to say what are the12 Poses Of Surya Namaskar (Sun Salutation) Steps, Benefits, Mantras and Precautions.

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