Table of Contents

Surya Namskar

Sun Salutation, also known as Surya Namaskar is an important part of Yoga practicing and also called as “Sarvyang Yog” means all-round exercise. Only Surya Namaskar daily practice is able to give the person the benefit of complete yoga exercises.It helps us to become healthy and stunning. From children to elders, women or men can do this asana. If we do it regularly, it increases our age, intelligence, strength, semen and glow. Actually, Surya Namaskar is a yoga performed in 12 postures. It consists of:

12 Surya Namaskar Mantras ( Surya Namaskar Shlokas)
12 Yoga-Aasansas(Yoga poses)

Surya Namskar Shalokam

By Chanting these Mantras (Shalokas), we worship the God Sun with its different names. While these Yoga-Aasansas helps us in further challenging and long-held Yoga Aasanas. Sun Salutation – Surya Namaskar Mantras:

Om Mitray Namoh
Om Ravay Namoh
Om Suryay Namoh
Om Bhanvay Namoh
Om Khagay Namoh
Om Pushanay Namoh
Om Hiranygrabhyay Namoh
Om Marichay Namoh
Om Aditya Namoh
Om Savitre Namoh
Om Arkay Namoh
Om Bhaskray Namoh

The Meaning of Surya Namaskar Mantras are following

1.Om Mitray Namoh: “Mitray” is a Sanskrit word. It is derived from “Mitr”. It means friend.

Pronunciation: Mi-t-ra-y.

Shloka’s Meaning: We pray to that God who is friend of everyone.

2.Om Ravay Namoh: Ravay is also a Sanskrit word. It is derived from “Ravi”. Ravi is consider shiny, it is a Hindi synonyms of “The Sun.”

Pronunciation: R-v-ye.

Shloka’s Meaning: We pray to the one who is Shiny and radiant.

3.Om Suryay Namon: Suryay is directly derived from Surya. In Hindi, The Sun is basically called as “Surya”.

Pronunciation: Su-r-ya-y.

Shaloka’s Meaning: We Pray to God Surya (The Sun).

4.Om Bhanvay Namoh: Bhanvay is derived from the word” Bhanu”. It is also a Hindi synonym of The Sun. Bhanu means the source of the light.

Pronunciation: Bha-n-vay.

Meaning of Shloka: We pray to the one who is source of light in Universe.

5.Om Khagay Namoh: Khagay word is derived from the word “khag”. Khag means who resides in Sky.

Pronunciation: Kh-ga-y.

Meaning of Shloka: We pray to the one who resides in Sky.

6.Om Pushne Namoh: Pushne word is derived from the word “Poshan”. It means nourishment.

Pronunciation: Pu-sh-nay.

Meaning: We Pray to the giver of nourishment to being.

7.Om Hiranygrabhay Namoh: Hirangrab is a conjunction of two words- Hiran(deer)+grabh(womb). The deer womb is also considered the starting of life in universe. As Hirangrab is also a synonym of Golden egg.

Pronunciation: hiran-y-grabhya-y.

Meaning of Shloka: We pray to the god who have golden brilliance.

8.Om Marichay Namoh: Marichay word is also derived from the word “Marich”. It is also a Hindi synonym of The Sun. Marichi was the 1^st son of Creator of the universe (God Brahma). Marichay means ‘Rays of Light’.

Pronunciation: Ma-ri-che-y

Meaning: We pray to God , Who is the source rays of light.

9.Om Aditya Namoh: Aditya is consider the son of Mother Aditi(universal mother).

Pronunciation: Aa-di-t-ya

Meaning: We pray to the one who is the son of mother Aditi.

10.Om Savitre Namoh: It’s derived from the word Savitr. There are two state of sun Sunrise and Sunset. Before sunrising in Hindi or Sanskrit, it is known as “Savitr” and after rising to sunset it’s known as “The Surya”.

Pronunciation: Sa-vi-t-re

Meaning: We pray to the one is going to enlighten the world.

11.Om Arkay Namoh: Arkay is derived from the word “Ark”. Ark mean worship-able.

Pronunciation:Aa-r-ka-y.

Meaning:We pray to the who is adorable and worship-able.

12.Om Bhaskaray Namoh: It’s derived from the world Bhaskar. Bhaskar consists of two words Bha: (light and knowledge)+ kar(do). So, it means who can lighten our lives with light and knowledge.

Pronunciation:Bha-s-k-ra-y.

Meaning: We pray to the one who saves us from darkness and gives us light and knowledge.

Name of 12 Surya Namaskar Asanas with Poses:

There are 12 steps in Surya Namskar. After 7 steps in it, then we repeat the same steps in reverse order. This asana should be done in the morning in front of the sun’s rays. We can do Surya Namaskary 4 times in a day. Practice these asanas in a clean and open airy environment. These asanas should be done sequentially.

Prnam Mudra (प्रणाम मुद्रा )
Hast- UttaNaasan ( हस्त उत्तानासन )
Paad-hastasana (पाद हस्तासना )
Ashv-sanchalan/Ashwa – Sanchalan (अश्व संचालन )
Parvtasan (पर्वतासन )
Ashtang Namaskar (अष्टांग नमस्कार)
Bhujang-asan (भुजंगआसन )
Parvtasan (पर्वतासन )
Ashv-sanchalan (अश्व संचालन )
Paad-hastasana (पाद हस्तासना )
Hast-uttaNasan ( हस्त उत्तानासन )
Pranam Mudra.(प्रणाम मुद्रा )

1. Pranam Mudra: 1st Step of Surya Namaskar

Pranama Mudra is the 1st step of SuryaNamaskar .

2. Hast- UttaNaasan: 2nd Step of Surya Namaskar

Hast-uttanaasan is the 2nd step of SuryaNamasakar Asana.

3. Paad-Hastasana : 3rd Step of Surya Namaskar

Paad Hastasana is the 3rd Step in Surya Namaskar Asana.

4. Ashv or Ashwa Sanchalan: 4th Step of Surya Namaskar

It is the 4th step in Surya Namaskar. In this step once we put right leg between both the palm then we put left leg, in next cycle of Surya Namaskar Ashana, in same 4th step, we put left leg between both the palm and then we place the right leg between both the palm near left leg.

5. Parvtasan: 5th Step of Surya Namaskar

The next step in SuryaNamaskar Asan is Parvtasan.

6. Ashtang Namaskar : 6th Step of Surya Namaskar

The 6th step of Sryanamaskar is Ashtang Namaskar.

7. Bhujang-asan: 7th Step of Surya Namaskar

The 7th step in Suryanamaskar Asan is Bhujangasana.

8. Parvtasan: 8th Step of Surya Namaskar

In 8th step, we come to the Parvtasan position again. And so on we will repeat the last asanas.

9. Ashwa Sanchalan: 9th Step of Surya Namaskar

In 9th step of Suryanamaskar we will repeat the Ashwa Sanchalan Asan.

10. Paad-hastasana: 10th Step of Surya Namaskar

In 10th step, we come to the position of Paad-hastasana again.

11. Hast-uttaNasan: 11th Step of Surya Namaskar

In 11th step of SuryaNamaskar we will repeat the Hast-uttaNasan.

12. Pranam Mudra: 12th Step of Surya Namaskar

And in last and 12th step of Suryanamaskar asan we come to the our 1st step- Pranam Mudra again.

Benefits of Surya Namaskar Asanas:

Blood circulation increases
Surya Namaskar strengthens bones.
The light of the eyes increases.
Blood flow in the body is speeded up, which gives relief in blood pressure disease.
It is beneficial for the mind also.
It is also helpful in fat reducing.
Prevents hair loss and dandruff.
It is helpful in controlling anger.
It makes flexible our waist
It makes strong our bone of the spine.
The chances of getting skin disease are eliminated.
Increases efficiency of heart and lungs.
The wrists, arms and waist become strong.
The vertebrae and waist become flexible.
The digestive process improves.
Bead concentration increases.
It activates all the organs, muscles and nerves of the body.
Its practice increases the body’s elastic strength dramatically. Adult and old people also practice it regularly, then their body elasticity becomes like children.
Helps to balance the secretions of all the important glands of the body, such as pituitary, thyroid, parathyroid, adrenal, liver, pancreas, ovary etc.
Activates and strengthens all the institutions of the body, blood circulation, breathing, digestion, excretion, pulse and glands.
Plays a very useful role in solving problems related to digestion, indigestion, constipation, indigestion, gas, puffiness and loss of appetite.
Helps to balance Vata, Pitta and Kapha. Tridosha helps in prevention.
The person practicing it regularly reduces the possibility of having problems like heart disease, high blood pressure, low blood pressure, diabetes, arthritis, constipation.
Along with the diagnosis of mental stress, depression, anxiety etc., it also prevents anger, irritability and fear.
Flexible, healthy and reinforces all vertebrae of the spine.
Strengthens the muscles of the legs and arms. Develops chest.
Reduces excess body fat.
Increases memory and self-power.