Surya Namaskar (Sun Salutation)

Surya Namaskar is a combination of few Yogasana postures. This is a well balanced set of movements that will stretch all the muscles in the body and keep the body and mind healthy. There are 13 mantras which are different names of Sun God. We should chant a mantra before each Surya Namaskar.


Om Mitraaya Namah

Om Ravaye Namah

Om Suryaaya Namah

Om Bhaanave Namah

Om Khagaaya Namah

Om Puushne Namah

Om Hiranyagarbhaaya Namah

Om Mareechaye Namah

Om Aadityaaya Namah

Om Savitre Namah

Om Arkaaya Namah

Om Bhaaskaraaya Namah

Om Shree Savitru Suurya Naaraayanaaya Namah


  • Step One:
As you breathe in... Slowly raise your hands with biceps touching the ears and hands in namaste posture. Slowly bend backwards from your waist. Do not bend the knees. Look towards your palm.
  • Step Two:
While breathing out... Slowly bend forward from the waist. Try to touch your palm to the floor on either side of your legs. Do not bend the knees. Nose should touch the knees. People with back problems should not bend too much. Bend only as much it is comfortable.
  • Step Three: 
As you breathe in... Take your left foot back. Left knee should touch the floor. Two palms should be completely on the ground and the right foot should be in between the two hands. Fingers should be pointing to the front. Lean forward on the right knee, so that calf and thigh muscles press against each other chest rests on the thigh. Look up and make a concave on your back.
  • Step Four:
While breathing out... Take right foot back and join with left foot. Arms should be straight. Most of the weight will be on the arms. The body should be in one plane like a slide. Look 5 feet in front of you on the floor.
  • Step Five:
Bend your arms and touch your feet, knees, chest and forehead to the ground. Do not touch abdomen or nose (you don't want to breathe in the dust!)
  • Step Six: 
As you breathe in... Come forward and bend back as much as you can. Abdomen should come between your hands. Look back from the top. Two legs should be joined.
  • Step Seven: 
While breathing out... Form a mountain like posture. Push your chin towards the chest. Heels should touch the floor.
  • Step Eight:
As you breathe in.... bring your left foot forward all the way between the hands. Exactly like step three.
  • Step Nine:
While breathing out...Bring the right foot forward and stand up as in Do.
  • Step Ten: 
Back to Surya Namaskar Sthiti.


Benefits to the Physical Body:
  1. It increases your energy levels as it eliminates fatigue and lethargy.
  2. It purifies your blood.
  3. It helps stimulate the nerve centres.
  4. It strengthens the abdominal muscles and eliminates stomach ailments.
  5. It squeezes stagnant blood from the abdominal organs.
  6. It removes excess fat and wind.
  7. It helps improve digestion.
  8. It exercises and tones arm muscles.
  9. It tones the spinal nerves and makes the spines flexible.
  10. It improves the muscular structure of the body.
  11. It increases stamina.
  12. It makes you resistant to illnesses.
  13. It is a good warm up exercise for your body before any other activity.
  14. It relieves constipation.


Benefits for the Mind:

  1. It helps focus the mind.
  2. It establishes and improves the state of concentration and calmness.
  3. It facilitates quick progress in meditation.
  4. It sharpens your intellect.
  5. The pure blood flow to the head region enables you to think clearly and increases wisdom.


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