Surya Namaskar Description
Surya Namaskar translates to Sun Salutation. The Sun is the Supreme Source of Energy, Health and Heat. It is considered a Powerful Deity in Hinduism. Sun Salutation in itself is a Complete Set of Exercise for body. Surya Namaskar with Mantra also serves as an Exercise for Mind and Soul. Thus, it is practiced for Healthy Body, Mind and Soul.
The Sun has seven colors and the body also has seven colors. These seven colors of the Sun regulate the body of several creatures in the world. The deficiency in content of any of these colors brings diseases in the body. If this color content is improved by consuming the micro radiations of the Sun then body regains health. Several Solar Treatment Centers work on the same Principle.
There are 12 total Steps in Surya Namaskar. 12 names of the Sun are used as 12 Surya Namaskar Mantras. One mantra is chanted during each step. One must start with 2-3 steps on the first day then increase one step daily. It is the best practice to perform Surya Namaskar at Sunrise time. But you can perform it at the time of your convenience.
There are some points to remember when doing Sun Salutation. First get your Yoga mat set such that you are facing the Sun. Then stand with hands joined in Namaskar mudra and Pray to Supreme Sun for Health, Happiness and Prosperity. Your head, neck, back and legs must be straight during the practice. Surya Namaskar makes 8 Limbs of Yoga like Asana, Meditation and Samadhi easier.
Surya Namaskar Mantras
Om Mitraye Namah
The Friend of the World, I bow to you.
Om Ravaye Namah
The One who Speeds up the World, I bow to you.
Om Suryaay Namah
The Lifeline of the World, I bow to you.
Om Bhaanave Namah
The Source of Light, I bow to you.
Om Khagaay Namah
The one who speeds up the space, I bow to you.
Om Pooshne Namah
The one who nourishes the World, I bow to you.
Om Hiranya-garbhaay Namah
The Glowing God, I bow to you.
Om Marichye Namah
The Lord of Rays, I bow to you.
Om Adityaay Namah
The Protector of this World, I bow to you.
Om Saavitre Namah
The Creator of the World, I bow to you.
Om Akaaraay Namah
The one who Purifies the Impure, I bow to you.
Om Bhaskaraay Namah
The one who spreads the Light, I bow to you.
Surya Namaskar Steps
Following Steps will teach you the Surya Namaskar with Mantra. Try to stabilize your pose and then Chant the Mantra.
First Step Pranamasana or Prayer Pose
Stand straight and as you inhale join your hands in Pranam position. Keep legs joined. Join your thumbs and keep them close to the center of chest when you exhale. Chant the mantra Om Mitraay Namah.
Second Step Hastauttanasana or Raised Arms Pose
Now while inhaling Extend your palm and stretch your hands up and back. Keep your both the thumbs joined or touched. Try to keep your arms close to ears. Note that legs don’t tend to bend during the pose. Chant the Surya Namaskar mantra Om Ravaye Namah.
Third Step Hastapadasana or Standing Forward Bend Pose
Slowly exhaling bend from the waist. The spine must be straight. When exhaled completely bring your hands down to the mat near to the feet. Chant the mantra Om Suryaay Namah.
Fourth Step Ashwa Sanchalanasana or Equestrian Pose
Bring Right Leg back while inhaling. Try to stretch as much as you can. Rest the knee on mat. Now Look up and chant the mantra Om Bhaanave Namah.
Fifth Step Dandasana or Stick Pose
Breathing In, bring the Left leg back in Danda or straight position. Your whole body must now be in straight line chant the mantra Om Khagaay Namah.
Sixth Step Ashtanga Namaskara or Salute With Eight Parts or Points Pose
Slowly rest the knees to the mat while exhaling. Bring your chin and chest to the mat. This is Ashtanga pose as your 8 parts i.e. chin, chest, two hands, two knees and two legs touch the ground. Chant the mantra Om Pooshne Namah.
Seventh Step Bhujangasana or Cobra Pose
Slide a bit forward and bring the chest up. Look up and such that your shoulders don’t touch your ears. You can bend your elbows in this pose. Chant the mantra Om Hiranya-garbhaay Namah.
Eighth Step Adho Mukha Svanasana or Downward Facing Dog Pose
While Exhaling raise the hips and tailbone. In this pose your body will resemble an inverted V. Your eyes must be looking downward and chant the mantra Om Marichye Namah.
Ninth Step Ashwa Sanchalanasana or Equestrian Pose
While inhaling bring your right leg forward. The left knee rests on the mat. Push your hips a bit down and make your head straight. Chant the Surya Namaskar mantra Om Adityaay Namah.
Tenth Step Hastapadasana or Standing Forward Bend Pose
Bring the left leg forward while exhaling. Bring the hands down to the mat close to the feet. Chant the mantra Om Saavitre Namah.
Eleventh Step Hastauttanasana or Raised Arms Pose
Inhaling gently straighten your spine. Bring the hands up and bend backwards slowly. Chant the Mantra Om Akaaraay Namah.
Twelfth Step Tadasana or Mountain Pose
Slowly breathe out and straighten the body. Gently bring the hands down and chant the mantra Om Bhaskaraay Namah
Surya Namaskar Benefits at a Glance
- Surya Namaskar helps in losing weight.
- Regular practice brings Glow to face.
- It regulates proper functioning of digestive system.
- Women having irregular menstrual cycle can get periods regular with this workout.
- Sun Salutation improves blood sugar levels in the body.
- It is very useful in depression, anxiety and other stress originated diseases.
- Surya Namaskar improves Sleep quality and helps in battling insomnia
- It Increases height of kids if practiced regularly.
Sun is the Prime Source of Energy in the Universe. Sun Salutation is one of the easiest way to earn this Energy. Surya Namaskar is a complete set of exercise for a healthy body and mind. Surya Namaskar with Mantra chant improves its benefits further more.
Sun Salutation are easy poses that lead to miraculous results if performed regularly. It increases flexibility and serves proper functioning of various body parts. The best time to practice Sun Salutation is with Sunrise. While working out you must be facing the Sun. Do the Practice regularly and you will be amazed by the Results it brings.