Suryanamaskar is a perfect and beneficial yoga practice; it has been practiced in India and many other countries for over 2000 years.
Brief on Suryanamaskar: Sun Salutation is the other name for it. Suryanamaskar is 12 powerful yogic postures practiced in the direction of the Sun, the source of the radiation. Whether you are a beginner or an advanced practitioner who wants to deepen your practice and include some spirituality in it, adding these 12 spiritual mantras during Surya Namaskar can be beneficial for you!
What is Suryanamaskar?
Surya Namaskar, also known as the Sun Salutation, is a classical yoga practice that includes the sequence of 12 yoga postures that have to be performed in a smooth, continuous flow. Each position is aligned with the breath, an inhale or exhale, and is often paired with a mantra honoring the Sun (Surya).
You should practice Suryanamaskar early in the morning. Surya Namaskar pays tribute to the Sun, a symbol of spirit, energy, and life. This practice serves as a full-body workout, stretching, strengthening, and balancing. Apart from improving physical health, it brings mental calmness, sharpens focus, and aligns energy, making it both a refreshing and meditative exercise.
12 Mantras of Suryanamaskar with its Mantras :
Om Mitraye Namah:
Tadasana
Tadasana, also called Mountain Pose, is a foundational yoga posture that focuses on standing tall with proper alignment.
Benefits: Improves balance, stability, and increases concentration.
Om Ravaye Namah:
Urdhva hastasana
Urdhva Hastasana, also called as Raised arm pose or Upward Salute, is a standing yoga posture that stretches the Body upwards from the feet to the fingertips.
Benefits: Improved core muscles, enhanced focus, and encourage mindful awareness and balance.
Om Suryaya Namah:
Padahastasana
Padahastasana, also called the Hand-to-Foot Pose, is a forward-bending yoga posture that stretches the spine, shoulders, and hamstrings.
Benefits: Stretches and strengthens legs and lower back muscles.
Oṃ Bhānave Namaḥ:
Ashwa Sanchalanasana
Ashwa Sanchalanasana, also called the Equestrian Pose or Low Lunge Pose, is a yoga posture commonly involved in Surya Namaskar.
Benefits: Stimulates the Digestive system and increases Metabolism.
Oṃ Khagāya Namaḥ:
Parvatasana
Parvatasana, also called the Wind Relieving pose, is a yoga posture that mainly focuses on stretching the spine and the abdominal organs.
Benefits: Enhance Blood Circulation, calm the mind, and reduce stress.
Oṃ Pūṣṇe Namaḥ:
Ashtanga Namaskara
Ashtanga Namaskara, also called the Eight-Limbed Salutation, is a yoga posture commonly included in Surya Namaskar.
Benefits: enhance upper body stability and coordination.
Oṃ Hiraṇya Garbhāya Namaḥ:
Bhujangasana
Bhujangasana, also called the cobra pose, is a gentle back-bending yoga posture commonly included in Surya namaskar.
Benefits: opens the chest and lungs, enhancing breathing capacity.
Oṃ Marīcaye Namaḥ:
Parvatasana
Parvatasana, also called the Mountain Pose in the forward bend variation or Downward-facing Mountain Pose, is a yoga posture often included in Surya Namaskar.
Benefits: relieves stiffness and tension in the back and neck.
Oṃ Ādityāya Namaḥ:
Ashwa Sanchalanasana
Ashwa Sanchalanasana, also called the Equestrian pose or Low lunge pose, is a yoga posture commonly practiced in Surya namaskara.
Benefits: Encourages grounding and stability
Oṃ Savitre Namaḥ:
Padahastasana
Padahastasana, also called the Hand-to-Foot pose, is a forward-bending yoga posture that stretches and strengthens the legs, spine, and shoulders.
Benefits: Enhance blood circulation in the brain.
Om Arkaya Namaha
Arkaaya means the radiant one or the shining Sun
Namah means bow or salutations
Chanting Arkaaya Namah while performing the associated pose in Surya Namaskar helps focus the mind and enhance energy flow.
Om Bhaskaray Namaha
Bhaskara means one who shines brightly or the radiant Sun.
Namah means bowor salutations.
Yoga teacher training and Suryanamaskar at Soham Yoga School
Soham Yoga School is the best yoga school in Rishikesh for offering various yoga teacher training courses to the students, including 100-hour, 200-hour, 300-hour, and 500-hour Yoga teacher training courses. Also, we provide mindfulness Retreat.
If you wish to delve deeper into your Surya Namaskar practice or want to learn how to teach it with its corresponding mantras, then joining a 200 hour Yoga Teacher Training course in Rishikesh is an ideal option. Regarded as the “Yoga Capital of the World,” Rishikesh has a range of yoga courses melding classic yoga postures with the spiritual form of Surya Namaskar.
What are the Benefits of Surya Namaskar?
Physical benefits:
- Enhance blood circulation.
- Improves the Digestive system and boosts Metabolism.
- Stretched and strengthens the overall Body.
- Enhancing Breathing Capacity.
Mental Benefits :
- Increase focus and Concentration
- Reduce Stress and Mental Fatigue
- Promotes Mindfulness and calmness
Spiritual Benefits:
- Stimulates pranic energy flow throughout the Body
- Prepares the Body for advanced yoga poses
- Create a sense of stability and calmness.
What happens if you do Suryanamaskar every day?
Doing Surya Namaskar every day improves the overall muscle strengthening, including legs, back, shoulders, and the core. It enhances Metabolism, improves digestion, and blood circulation. Suryanamaskar reduces anxiety and stress, increases focus and concentration, boosts energy & mood, and improves focus and clarity.
What is the role of Suryanamaskar in the beginning stages?
Warmup and Foundation
- The best warm-up sequence is Suryanamaskar. It stretches, strength, and awakens the entire body’s muscles and joints. Wake up all parts of the Body for other asanas.
Improves Flexibility and Strength
- Consistent use of this product will gradually improve the spine, back, and legs (quads, hamstrings, calves) flexibility.
Enhance focus and Mindfulness.
- Beginners learn to move their bodies mindfully with the breath, aiding mental concentration, coordination, and body awareness.
Boost Energy and Stamina
- Rhythmic flow helps circulation and oxygenation; after finishing, beginners feel refreshed.
