Surya Namaskara -Sun  Salutation

Surya Namaskar (Sun Salutation)

Surya Namaskar is considered one of the best yoga asanas. This single practice is capable of providing the practitioner with a complete yoga workout. Practicing Surya Namaskar helps maintain a healthy and disease-free body while enhancing radiance. It is beneficial for everyone—men, women, children, youth, and the elderly.

During Surya Namaskar, twelve mantras are chanted, each corresponding to one of the twelve different names of the Sun. The meaning of each mantra is simple: "Salutations to the Sun." These twelve mantras are recited during the twelve postures or steps of Surya Namaskar.

Surya Namaskar is considered the most effective process among all yoga practices. It consists of twelve different postures, which are as follows:

The Twelve Steps of Surya Namaskar

1. Pranamasana (Prayer Pose):
   Stand straight with both hands joined together in a prayer position. Close your eyes and focus your attention on the ‘Ajna Chakra’ while chanting the mantra "Om Mitraya Namah."

2. Hasta Uttanasana (Raised Arms Pose):
   Inhale while raising both arms above the head, stretching them backward along with the neck. Focus your attention on the ‘Vishuddhi Chakra’ at the back of the neck.

3. Uttanasana (Standing Forward Bend):
   Exhale slowly while bending forward, bringing your hands down to touch the ground beside your feet while keeping your knees straight. Try to touch your knees with your forehead and focus on the ‘Manipura Chakra’ behind the navel. Avoid this posture if you have spinal or lower back issues.

4. Ashwa Sanchalanasana (Equestrian Pose):
   Inhale while stretching your left leg back, keeping the chest forward, and tilting your neck slightly backward. Keep your right foot between your hands and lift your gaze upward. Focus on the ‘Swadhisthana Chakra’ or ‘Vishuddhi Chakra.’

5. Chaturanga Dandasana (Plank Pose):
   Exhale while taking your right leg back and aligning your body in a straight plank position. Keep your heels together and try to press them toward the ground. Lift your hips as much as possible and lower your head. Focus on the ‘Sahasrara Chakra.’

6. Ashtanga Namaskara (Eight-Limbed Pose):
   Inhale while lowering the body to touch the ground in eight places: forehead, chest, hands, knees, and feet. Keep your hips slightly raised. Focus on the ‘Anahata Chakra’ while breathing naturally.

7. Bhujangasana (Cobra Pose):
   Inhale while straightening your arms and lifting your chest upward, tilting your neck backward. Keep your legs extended and press your lower body against the ground. Focus on the ‘Muladhara Chakra.’

8. Adho Mukha Svanasana (Downward Facing Dog Pose):
   Exhale while stretching your legs and arms backward, lifting your hips, and pressing your heels toward the ground. Lower your head and bring your chin close to your chest. Focus on the ‘Sahasrara Chakra.’

9. Ashwa Sanchalanasana (Equestrian Pose):
   Inhale while bringing your left foot forward, keeping the chest stretched forward, and tilting your neck slightly backward. Focus on the ‘Swadhisthana Chakra’ or ‘Vishuddhi Chakra.’

10. Uttanasana (Standing Forward Bend):
    Exhale while bending forward and bringing your hands down to touch the ground beside your feet. Keep your knees straight and your forehead touching your knees while focusing on the ‘Manipura Chakra.’ Avoid this posture if you have spinal issues.

11. Hasta Uttanasana (Raised Arms Pose):
    Inhale while raising your arms above the head, stretching backward along with the neck. Focus on the ‘Vishuddhi Chakra.’

12. Pranamasana (Prayer Pose):
    This final step is the same as the first step, bringing the hands together in a prayer position while standing straight.

Benefits of Surya Namaskar

The twelve steps of Surya Namaskar help correct imbalances in the body and promote overall health. The practice provides the following benefits:

• Relieves pain in the arms and legs while strengthening them.

• Strengthens the muscles of the neck, lungs, and ribs.

• Reduces excess body fat, making the body lighter and more flexible.

• Prevents skin diseases and improves skin health.

• Cures digestive disorders such as constipation.

• Enhances digestive system functionality.

• Activates all nerves in the body, eliminating laziness and excessive sleep.

Precautions

• The third and fifth postures are not recommended for individuals with cervical issues or slip disc conditions.

• Avoid Surya Namaskar during pregnancy or practice under expert supervision.

• Individuals who have recently undergone surgery should not perform this practice.

• People with heart conditions or high blood pressure should practice it slowly or modify certain postures.

Asanas in Surya Namaskar and Their Breathing Patterns

Asana Breathing

Pranamasana Exhale

Hasta Uttanasana Inhale

Uttanasana Exhale

Ashwa Sanchalanasana Inhale

Chaturanga Dandasana Exhale

Ashtanga Namaskara Hold Breath

Bhujangasana Inhale

Adho Mukha Svanasana Exhale

Ashwa Sanchalanasana Inhale

Uttanasana Exhale

Hasta Uttanasana Inhale

Pranamasana Exhale

The twelve Surya Namaskar Mantras  along with their meanings:

No. Mantra Meaning

1 Om Mitrāya Namah Salutations to the benevolent friend of all.

2 Om Ravaye Namah Salutations to the shining and radiant one.

3 Om Sūryāya Namah Salutations to the one who dispels darkness and gives life.

4 Om Bhānavē Namah Salutations to the one who spreads brightness.

5 Om Khagāya Namah Salutations to the one who moves swiftly in the sky.

6 Om Pushnē Namah Salutations to the one who nourishes and strengthens all.

7 Om Hiraṇyagarbhāya Namah Salutations to the golden cosmic womb, the source of all creation.

8 Om Marīchayē Namah Salutations to the Lord of dawn, the one who spreads rays of light.

9 Om Ādityāya Namah Salutations to the son of Aditi, the cosmic mother.

10 Om Sāvitrē Namah Salutations to the Lord of wisdom and inspiration.

11 Om Arkāya Namah Salutations to the one who removes afflictions.

12 Om Bhāskarāya Namah Salutations to the one who illuminates the universe.

These mantras are chanted while performing each step of Surya Namaskar, enhancing both spiritual and physical well-being. Overall, Surya Namaskar is an extremely beneficial practice that promotes both physical and mental well-being.