Surya Namaskar – Steps and Benifits


The literal meaning of ‘Surya Namaskar’ is to offer or greet the Sun. This yoga asana is the best way to give perfect shape to the body and keep the mind calm and healthy.

Suryanamaskar is a simple but extremely important posture group which is considered to have an effective role in the control of lifestyle-related diseases like diabetes, obesity and stress. Like other asanas, it should also be practised slowly.

In the morning, the practice should be started by facing the rising sun in the Brahmamuhurta and bowing to the sun god. According to the position of the patient, the number of shapes while keeping Suryanamaskar keeps its frequencies low. Can be increased further.

Surya Namaskar is a combination of 12 powerful yoga asanas, which is also a good cardio-vascular exercise and beneficial for health. Surya Namaskar mind that body keeps both healthy.


Spiritual Significance Of Surya Namaskar

Each Step of Suryanamaskar activates specific chakra of Human Body. By practicing Suryanamaskar you can energize all the chakras of your body.

You can see which step is connected to which chakra in image showed below.


If you are short on time, and you are looking for a way to stay fit, then Surya Namaskar is the best option.

It is advisable to do Surya Namaskar morning empty stomach. Let us start these simple and effective asanas of Surya Namaskar for our good health.

There are two sequences of 12 asanas in each Surya Namaskar stage. The 12 Yoga Asanas complete one sequence of Surya Namaskar. In the second order of a phase of Surya Namaskar, the same sequence of yoga asanas is to be repeated, but only the left foot has to be used in place of the right foot (this is explained in the fourth and ninth verse below). Different patterns of Surya Namaskar are found, although it is better to follow the same pattern and get the best results from regular practice.

In addition to good health, Surya Namaskar also gives us an opportunity to express our gratitude to the Sun for preserving life on earth. For the next 10 days, start your day with a feeling of gratitude and kindness towards the sun’s energy.

After doing Surya Namaskar and other yoga asanas (yoga asana), take complete rest in yoga sleep. You will find that it has become your mantra to be fit, happy and calm; A mantra whose effect will be with you throughout the day. Surya Namaskar – A complete compound exercise.


Surya Namaskar Mantras

You can also chant Surya Mantra while praying Surya Namaskar.

सूर्य नमस्कार प्रार्थना

12 Steps of Surya Namaskar

1. प्रणाम आसन | Prayer pose

In a clean, secluded and quiet place, laying on a carpet or blanket, stand facing the sun. Keeping both legs, ankles and toes, keep the spine absolutely straight. Put both hands in the posture of salutation before the heart. Worship the sun god by chanting the first mantra ॐ मित्राय नम: in mind. This is the absolute position of the first action of Surya Namaskar.

2. हस्तउत्तानासन |Raised Arms pose

With both hands up, move the waist, back, neck, head and arms backwards. Maintain body balance. The legs will be absolutely straight. Worship the sun god by chanting ॐ रवये नम: matra in the mind. This is the absolute position of the second act of Surya Namaskar.

3. हस्तपाद आसन |Hand to Foot pose

Bringing both hands back down, bend the body from the waist to the front. Place the palm of both hands on the ground next to both feet. The legs have to be absolutely straight. Try not to bend your knees. Worship the sun god by chanting the third mantra ॐ सूर्याय नम: in mind. This is the complete position of the third act of Surya Namaskar.

4. अश्व संचालन आसन | Equestrian pose

Keeping both palms on the ground, move the left foot backward as much as possible. The right knee will remain in the middle of both hands. Taking the chest towards the front and the neck backwards, look at the sky. Worship the sun god by chanting the fourth mantra ॐ भानेव नम: में in the mind. This is the absolute position of the fourth action of Surya Namaskar.

5. दंडासन |Dandasana (Stick pose)

With both palms facing the ground and straightening both hands, move the right leg backwards. By mixing the two legs together, lift the part of the waist up and move the neck and head downwards to form a mountain-like shape. Place the head between the two arms. The entire weight of the body will remain on both the feet and the palms. Worship the sun god by chanting the fifth mantra ॐ खगाय नम: in the mind. This is the absolute position of the fifth action of Surya Namaskar.

6. अष्टांग नमस्कार | Ashtanga Namaskara (Salute With Eight Parts Or Points)

Try to straighten the hands while placing the palms on the ground. The lower part of the body touches the ground and look towards the sky, moving the neck backwards. This is the state of Bhujangasana. Worship the sun god by chanting the fifth mantra ॐ पूष्णे नम: in the mind.

7. भुजंग आसन |Bhujangasana (Cobra pose)

Worship the sun god by chanting the seventh mantra ॐ हिरण्यगर्भय नम: in the mind. This is the absolute position of the seventh verb of Surya Namaskar.

8. पर्वत आसन | Parvatasana (Mountain pose)

This condition is the same as the fifth verb. Coming again in a mountainous state, bow to the sun god by chanting the eighth mantra ॐ मरीचये नम: in the mind. This is the complete position of the eighth verb of Surya Namaskar.

9. अश्वसंचालन आसन | Ashwa Sanchalanasana (Equestrian pose)

Place the palms on the ground. Place the left leg between the two, bending it from the knee to the front. Move right as far back as possible. Look at the chest in front. This action is the same as the fourth verb. In it, the left leg moves backwards while in the ninth action the right leg moves backwards. Worship the sun god by chanting the ninth mantra ॐ आदित्याय नम: in the mind. This is the absolute position of the ninth verb of Surya Namaskar.

10. हस्तपाद आसन | Hasta Padasana (Hand to Foot pose)

Keeping both palms on the ground, bring the right foot forward and keep it on the left foot. Try to touch the head with your knees as per the third action. Both legs will be straight. In the mind, bow to the sun god by chanting the tenth mantra ॐ सवित्रे नम: This is the complete position of the tenth action of Surya Namaskar.

11. हस्तउत्थान आसन | Hastauttanasana (Raised Arms pose)

Stand up straight. According to the second action, raise both hands up, move the waist, back head, neck and arms backwards. Maintain body balance. The legs will be absolutely straight. Worship the sun god by chanting the eleventh mantra ॐ अर्काय नम: in the mind. This is the complete position of the eleventh action of Surya Namaskar.

12. ताड़ासन | Tadasana

Standing upright, as per the first action, combine both hands in the posture of worship. Worship the sun god by chanting the twelfth mantra ॐ भास्कराय नम: in the mind. This is the absolute position of the twelfth verb of Surya Namaskar.

After the practice of the twelve actions of Surya Namaskar, you can practice it again after resting for some time in Shavasana.


Benefits of Surya Namaskar

The practice of Surya Namaskar empowers the body (from various postures), the mind (from the Manipur Chakra) and the soul (from the mantras). Life on the earth is not possible without the sun. Surya Namaskar is an ancient method of showing respect and gratitude to the Sun, which is the source of all forms of life on Earth.

Our expressions are collected in the Manipur Chakra and this is the place from which the intuition develops. Generally, the size of the Manipur Chakra is equal to Amla, but those who are practitioners of yoga meditation, their Manipur Chakra becomes 3 to 4 times larger. The larger the Manipur Chakra, the better mental stability and intuition become. – Shri Shri Ravishankar

It is not enough to know the method of saluting the sun, it is also necessary to understand the science behind this ancient method. A good understanding of this sacred and powerful yogic method gives proper thinking and perception towards this method. These Surya Namaskar recommendations make your practice better and give a pleasant result.

With regular practice of Surya Namaskar and meditation, the Manipur Chakra increases from almond size to palm shaped. This development of the Manipur Chakra, which is also called our second brain, develops our insight and makes us more clear and focused. The shrinking of the Manipur Chakra leads to depression and other negative tendencies.

Many benefits of Surya Namaskar keep our body healthy and mind calm, that’s why all yoga experts lay special emphasis on regular practice of Surya Namaskar.

Surya Namaskar calms the mind and increases concentration. Nowadays children face fierce competition. Therefore, they should always perform Surya Namaskar as it increases their stamina and reduces anxiety and discomfort during exam days.

Regular practice of Surya Namaskar increases strength and ooze in the body. It is the best exercise of the muscles and increases the flexibility of the spinal cord and limbs of our future players. Children up to 5 years old can start doing regular Surya Namaskars.

Science behind Surya Namaskar

By the ancient sages of India, it is said that various parts of the body are governed by different gods (divine sensations or divine light). The Manipur Chakra (located behind the navel which is also the center of the human body) is related to the Sun. The Manipur Chakra is developed by the continuous practice of Surya Namaskar. Due to which the creativity and intuition of the person increase. This was the reason why the ancient sages gave so much emphasis on the practice of Surya Namaskar.

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