Surya Namaskar is an ancient and powerful yoga practice that not only strengthens the body but also enlightens the mind and soul. It is a beautiful way to worship the Sun God, and practicing it at the beginning of the day fills you with energy. If you want to learn the correct method and Benefits of Surya Namaskar, this article is for you.
What is Surya Namaskar? : Understand Its Meaning and Importance
It means is salutation to the Sun, expressing gratitude towards Lord Aditya. It is not just an ordinary yoga practice but an ancient and complete yogic system that deeply affects the body, mind, and soul.
Why salute the Sun?
The foundation of our life is the Sun. It is the source of energy, light, and life. In ancient India, the Sun was worshipped as a deity because it not only gives life to nature but also transmits energy within our bodies. It is a way of honoring that energy.
What does Sun Salutation involve?
Sun Salutation consists of 12 yoga postures (steps), performed in a specific sequence. Each posture is synchronized with a particular breathing pattern — inhaling and exhaling. When physical postures are combined with breath control, this practice:
- Awakens your inner energy
- Provides flexibility and strength to the body
- Calms and stabilizes the mind
List of Step, Mantra and Poses
Here is the Sun Salutation Steps List, presented in a clear table format with pose names, mantras, and meanings:
| Surya Namaskar Steps No. | Surya Namaskar Poses | Key Action | Surya Namaskar Mantra | Meaning |
|---|---|---|---|---|
| 1 | Hasta Uttanasana | Stand tall, inhale & raise arms overhead | Om Mitraya Namah | Salutations to the friend (Sun) |
| 2 | Hasta Padasana | Exhale, bend forward, hands to feet | Om Ravaye Namah | Salutations to the shining one |
| 3 | Padahastasana | Inhale, lift head slightly (halfway lift) | Om Suryaya Namah | Salutations to the Sun |
| 4 | Ashwa Sanchalanasana | Exhale, step right leg back into lunge | Om Bhanave Namah | Salutations to the illuminator |
| 5 | Dandasana | Hold plank, engage core (or lower knees) | Om Khagaya Namah | Salutations to the sky-mover |
| 6 | Ashtanga Namaskara | Lower knees-chest-chin to floor (8 parts) | Om Pushne Namah | Salutations to the nourisher |
| 7 | Bhujangasana | Inhale, lift chest into cobra | Om Hiranyagarbhaya Namah | Salutations to cosmic light |
| 8 | Adho Mukha Svanasana | Exhale, lift hips into downward dog | Om Marichaye Namah | Salutations to the rays |
| 9 | Ashwa Sanchalanasana | Inhale, step right foot forward into lunge | Om Adityaya Namah | Salutations to Aditi’s son |
| 10 | Padahastasana | Exhale, bring left foot forward, bend down | Om Savitre Namah | Salutations to the life-giver |
| 11 | Hasta Uttanasana | Inhale, rise up, arms overhead | Om Arkaya Namah | Salutations to the radiant |
| 12 | Tadasana | Exhale, return to mountain pose, hands at heart | Om Bhaskaraya Namah | Salutations to the enlightener |
Key Improvements
- Added Key Actions: Clear instructions for entering/exiting each pose.
- Breath Sync: Marked inhale/exhale for proper pranayama.
- For step 4 & 9, alternate legs in each round (e.g., right leg back in 1st round, left leg in 2nd).
- Modifications: Use knee-down plank (beginner) or full chaturanga (advanced) in step 5.
When and How to Do It?
- Practice in the morning with the first rays of the sun
- Do it on an empty stomach (at least 2 hours after a meal)
- Choose a quiet and well-ventilated place
- Start with 4–5 rounds, then gradually increase
Who Can Do?
- Women, men, the elderly, and children – all can perform it.
- It is better to take guidance from a yoga teacher in the beginning.
- During pregnancy or in any special condition, it is necessary to consult a doctor.
Main Benefits of Sun Salutation
Do you want to lose weight, improve digestion, or get relief from mental stress? If yes, then It is a complete solution for you:
- Weight Loss: It is a wonderful combination of cardio and stretching. With regular practice, it burns calories quickly and reduces body fat.
- Digestion: It awakens the digestive fire, helping food to digest properly and relieving problems like constipation and gas.
- Mental Stress: Each step’s synchronization with breath calms the mind, reducing stress, anxiety, and restlessness.
- Flexible and Strong: Every pose stretches and tones different parts of the body, making it stronger, more flexible, and active.
- Heart and Lungs: The process of deep inhalation and exhalation improves the functioning of the heart and lungs, enhancing oxygen circulation throughout the body.
Surya Namaskar Yoga is not just a physical workout, it is a lifestyle. It connects you with nature, calms the soul, and strengthens you from within. If you want to know more about the benefits of Surya Namaskar poses, Surya Namaskar steps, or the chanting of Surya Mantras, do read our other articles. These will enrich your spiritual journey even more.
FAQ
it is necessary to do it every day?
Yes, doing it regularly improves both physical and mental health.
Which mantras can be chanted during it?
You can chant mantras like “Om Suryaya Namah” or “Om Adityaya Namah.”
Does it help in weight loss?
Yes, it is a complete workout that helps in reducing weight.
मैं पंडित सत्य प्रकाश, सनातन धर्म का एक समर्पित साधक और श्री राम, लक्ष्मण जी, माता सीता और माँ सरस्वती की भक्ति में लीन एक सेवक हूँ। मेरा उद्देश्य इन दिव्य शक्तियों की महिमा को जन-जन तक पहुँचाना और भक्तों को उनके आशीर्वाद से जोड़ना है। मैं अपने लेखों के माध्यम से इन महान विभूतियों की कथाएँ, आरती, मंत्र, स्तोत्र और पूजन विधि को सरल भाषा में प्रस्तुत करता हूँ, ताकि हर भक्त अपने जीवन में इनकी कृपा का अनुभव कर सके।जय श्री राम View Profile