Surya Namaskar (Sun Salutation): A Complete Guide to Benefits, Steps, and Mantras

Introduction to Surya Namaskar

Surya Namaskar, also known as Sun Salutation, is a sequence of yoga poses designed to honor the sun, believed to be the creator of all vitality and energy. It is a powerful method to be in touch with nature and rejuvenate the mind and body. It is commonplace for people to engage in Surya Namaskar to begin their day positively because it blends physical, mental, and spiritual concentration.

Meaning and Significance of Surya Namaskar

The term Surya Namaskar refers to “greeting the sun.” In ancient times, people regarded the sun as an essential force of warmth, energy, and light. Surya Namaskar is about breathing, stretching, and expressing gratitude for the sun. Every movement performed during Surya Namaskar has a purpose and connects the body, breath, and mind to create flow, energy, and tranquility. The combination of exercise and gratitude provides harmony in our daily lives.

Surya Namaskar Steps: Step-by-Step Guide

Surya Namaskar has 12 poses or steps executed in a fluid, smooth sequence. Here’s a quick guide to each step:

1. Pranamasana (Prayer posture): Stand up straight with your feet together and place your palms on your chest. This pose is a prayer and respect and connects us with our desires.

2.Hasta Uttanasana (Raised Arm Pose): Raise your arms over the top and gently bend your back. The pose is a stretch for the body and opens the chest.

3. Padahastasana (Hand in Foot Position): Bend forward towards your toes and let your head rest. The stretches pose stretches your hamstrings and also relaxes your spine.

4. Ashwa Sanchalanasana (Equestrian Pose): Step one leg back, then look up. This pose strengthens the legs and increases balance.

5. Dandasana (stick pose): Bring the other leg forward, forming an upright plank. This pose helps build the core and stabilizes the body.

6.Ashtanga Namaskara (Salute with 8 The Eight Points): chin, Lower your body until it reaches your chest, chin, hands, knees, and hands while keeping your hips elevated. This is a grounding posture that honors the earth.

7. Bhujangasana (Cobra Pose): Lift your chest and push your upper body up while maintaining your pelvis on the floor. This opens to the chest, heart, and lungs.

8. Parvatasana (Mountain Pose): Push your hips up until they form an inverted V. This stretches the spine and strengthens shoulders and arms.

9. Ashwa Sanchalanasana (Equestrian Pose): Repeat the Equestrian Pose using an opposite foot.

10. Padahastasana (hand-in-foot pose): Return to the forward bend, bringing your hands to your toes.

11.Hasta Uttanasana (Raised Arms Pose): Stand, raise your arms, and slightly bend your back.

12. Pranamasana (Prayer Pose): End with hands together in the front of your chest.

Surya Namaskar Mantras to Enhance Your Practice by Using Mantras

Every phase of Surya Namaskar is followed by a mantra devoted to the sun’s virtues. Chanting these mantras aids in deepening the focus of your mind, enhances spirituality, and increases the ability to focus. Let’s take a look at these 12 mantras

• “Om MitrayaNamaha”—Salutations to the Friend of All
• “Om RavayeNamaha”—Salutations to the Shining One
• “Om SuryayaNamaha”—Salutations to the Dispenser of Light
• “Om BhanaveNamaha”—Salutations to the Luminous One
• “Om KhagayaNamaha”—Salutations to the Traveler of the Sky
• “Om PushneNamaha”—Salutations to the Nourisher of All
• “Om Hiranyagarbhaya”—”Namaha”—Salutations to the Golden Cosmic Self
• “Om MarichayeNamaha”—Salutations to the Lord of Dawn
• “Om AdityayaNamaha”—Salutations to the Son of Aditi
• “Om SavitreNamaha”—Salutations to the Benevolent Mother
• “Om Arkaya”Namaha”—SalutationsArkaya Namaha” – Salutations to the One Who is Fit to Be Praised
• “Om Bhaskaraya”: Salutations to the Radiant Light

The repetition of these mantras brings us closer to the natural world and fills the exercise with gratitude.

Benefits of Surya Namaskar

The practice of Surya Namaskar regularly has numerous advantages:

• Health Benefits The exercise improves flexibility; it strengthens muscles, tones the body, and assists in losing weight. It also improves the circulation and overall health.
• Positive Mental Effects Deep breathing can help calm your mind, reduce stress, and increase concentration and focus.
• The Spiritual Advantages The practice of gratitude and meditation can bring a tranquil sense of calm and groundedness and more connection to oneself and all the people around. This spiritual aspect of Surya Namaskar can help you feel more connected to the world and grounded in your daily life.
• Common Mistakes to Avoid in Surya Namaskar To ensure safe and effective practice, it’s essential to be aware of and avoid common mistakes in Surya Namaskar. This will help you feel more informed and confident in your practice.
• Rapidly Reading Poses: Go slowly, paying attention to every step. Rapid movement could result in injury and diminish the benefit.
• Breathing incorrectly: Surya Namaskar is closely synchronized with breathing. Take note of your breathing in and out during each step.
• Incorrect alignment: Focus on body alignment to avoid strain. If you’re unsure, talk to an instructor or use a mirror to assess your posture.
• Skip Warm-Up: While it’s not difficult, a few minutes of warm-up can help prevent muscle strain, especially for those new to yoga.

How to Begin: Tips for a Safe and Consistent Surya Namaskar Practice

• Start small: Begin with a couple of sessions (3-5) and then gradually increase the frequency as your body gets used to it.
• Training on an empty stomach: Early morning is optimal, or at least 4 hours after eating.
• Be Consistent: Make Surya Namaskar a regular practice, even if it’s only some rounds.
• Pay attention to your body. Some days, you may feel energetic. On other days, it may be necessary to take it slow. Be aware of the body’s cues.

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