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Surya Namaskaar Mantras & Movement

Updated: Mar 29




Om Mitraaya Namaha:

Pranaamasana

Praise be to the One who is the friend of all


Om Ravaye Namaha:

Uttita Hastasana

Praise be to the One who shines brightly and is filled with radiance


Om Suryaaya Namaha:

Pada Hastasana

Praise be to the One who eliminates darkness and brings in light


Om Bhaanave Namaha:

Aswa Sanchalasana

Praise be to the One who is filled with brilliance and lustre


Om Khagaya Namaha:

Uttita Chaturangasana      

Praise be to the One who traverses the entire sky and is all-pervasive


Om Pooshne Namaha:           Ashtangasana

Praise be to the One who provides nourishment and fulfils desires


Om Hiranyagarbhaaya Namaha: Bhujangasana

Praise be to the One with a golden-hued lustre


Om Mareechaye Namaha:

Adho Mukhasvanasana

Praise be to the One who shines with the light of innumerable rays


Om Adityaaya Namaha:

Ashwa Sanchalasana

Praise be to the One who is the son of the divine cosmic mother, Aditi


Om Savitre Namaha:

Pada Hastasana

Praise be to the One who gives life


Om Aarkaaya Namaha:

Uttita Hastasana

Praise be to the One who is worthy of all glory


Om Bhaskaraaya Namaha:

Pranaamasana         

Praise be to the One who is wise and illuminates the heavenly world

 

Step 1


 

Yoga Asana:

Pranamasana (Prayer Pose)

Mantra:

Om Mitraaya Namaha

ॐ मित्राय नमः


Meaning:

One who is friendly to all.

  • Pranamasana helps maintain the balance of the body.

 

 

Step 2

Yoga Asana:

Hastauttanasana (Raised Arms Pose)

Mantra:

Om Ravaye Namaha

 रवये नमः।


Meaning:

The shining or the radiant one.

Hastauttanasana stretches and tones the muscles of the abdomen. It also expands the chest, resulting in a full intake of oxygen, thereby fully utilizing the lung capacity.

 

Step 3

Yoga Asana:

Hastapadasana (Standing Forward Bend)

Mantra:

Om Suryaya Namaha

 सूर्याय नम:


Meaning:

The dispeller of darkness, responsible for generating activity.

  • Hastapadasana makes the waist and spine flexible.

 

Step 4

Yoga Asana:  

 Ashwa Sanchalanasana (Equestrian Pose)

Mantra:

Om Bhaanave Namaha

 भानवे नमः।


Meaning:

One who illuminates or the bright one.

Ashwa Sanchalanasana strengthens the leg muscles. Makes the spine and neck flexible. Good for indigestion, constipation, and sciatica.


Step 5

Yoga Asana:

Dandasana (Stick Pose)

Mantra:

Om Khagaya Namaha

 खगाय नमः।


Meaning:

One who is all-pervading, one who moves through the sky.

Dandasana strengthens the arms and backImproves posture.Stretches the shoulders, chest, and spine.Calms the mind.

 

Step 6

Yoga Asana:

Ashtanga Namaskara (Salute with Eight Parts Pose)

Mantra:

Om Pooshne Namaha

 पूष्णे  नमः।


Meaning:

Giver of nourishment and fulfillment.

Ashtanga Namaskara enhances the flexibility of the back and spine.Strengthens the back muscles.Reduces tension and anxiety.



Step 7

Yoga Asana:

Bhujangasana (Cobra Pose)

Mantra:

Om Hiranya Garbhaya Namaha

 हिरण्यगर्भाय नमः।


Meaning:

One who has a golden colored brilliance.

Bhujangasana stretches the shoulders, chest, and back.Increases flexibility.Elevates mood.Invigorates the heart.

 

 

Step 8

Yoga Asana:

Parvatasana (Mountain Pose)

Mantra:

Om Mareechaye Namaha

 मरीचये नमः।


Meaning:

Giver of light with infinite rays.

Parvatasana strengthens the muscles of the arms and legs.Increases blood flow to the spinal region.

 

 

Step 9

Yoga Asana:

Ashwa Sanchalanasana (Equestrian Pose)

Mantra:

Om Aadityaaya Namaha

 आदित्याय नम:


Meaning:

The son of Aditi, the cosmic divine mother.

  • Ashwa Sanchalanasana tones the abdominal organs.

 

Step 10

Yoga Asana:

Hastapadasana (Standing Forward Bend)

Mantra:

Om Savitre Namaha

 सवित्रे नमः।


Meaning:

One who is responsible for life.

Hastapadasana stretches the hamstrings.Opens the hips, shoulders, and arms.

 

 

Step 11

Yoga Asana:

Hastauttanasana (Raised Arms Pose)

Mantra:

Om Arkaaya Namaha

 अर्काय नमः।


Meaning:

One who is worthy of praise and glory.

Hastauttanasana stretches and tones the muscles of the abdomen.Expands the chest resulting in a full intake of oxygen. Lung capacity is fully utilized.

 

Step 12

Yoga Asana:

Tadasana (Standing or Palm Tree Pose)

Mantra:

Om Bhaskaraya Namaha

 भास्कराय नमः।


Meaning:

Giver of wisdom and cosmic illumination.

  • Tadasana improves posture.


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