Surya Namaskara 

Surya Namaskara is a common sequence of Hatha Yoga asanas. The literal meaning of Surya Namaskara is Sun Salutation. Physical prostration to Sun, showing complete surrender of oneself to God, is the main aspect of these procedures.

Proponents of the use of Sun Salutation as part of the modern yoga tradition prefer to perform it at sunrise, which the orthodox consider to be the most 'spiritually favourable' time of the day. Those who are unable to practise SuryaNamaskara at the sun rise, generally practise it after a gap of 3 hours of having food, in the morning time or evening.

Points to remember while doing 
Surya Namaskara

  • These postures are performed in a single, graceful flow. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract.
  • A beginner starts with 3 rounds and slowly increases to 12 rounds.
  • In a traditional Hindu context, Surya Namaskara is always performed facing in the direction of the rising or setting sun.
  • These asanas are ordered so that they alternately stretch the spine backwards and forwards.
  • Surya Namaskara is a gentle practice which is open to people of all ages.
  • Sun Salutation is to be started chanting a brief "Om" prayer and then the Mantra.
  • After each round, the relevant mantra to be chanted.
  • At the end of Sun Salutation, the closing prayer is to be chanted.

The steps of Surya Namaskara (Sun Salutation)

First, stand in Namaskarasana position folding your hands, then do these steps, by chanting -Om Hraam Mithraaya Namaha 

  • Urdhwasana
  • Utthanasana
  • Ekapada Prasaranasana
  • Dwipada Prasaranasana
  • Ashtanga Namaskara
  • Bhujangasana
  • Adho Mukha Swanasana
  • Ekapada Prasaranasana
  • Uthanasana
  • Namaskarasana

After the first round of Surya Namaskara, chant this prayer.

Om Hreem Ravaye Namaha

Repeat the above steps. Then chant Om Hroom Sooryaya Namaha

Repeat the above steps. Then chant Om Hraim Bhaanave Namaha

Repeat the above steps. Then chant Om Hroum Khagaaya Namaha

Repeat the above steps. Then chant Om Hraha Pooshne Namaha

Repeat the above steps. Then chant Om Hraam Hiranyagarbhaaya Namaha

Repeat the above steps. Then chant Om Hreem Marechaye Namaha

Repeat the above steps. Then chant Om Hroom Aadityaaya Namaha

Repeat the above steps. Then chant Om Hraim Savitreye Namaha

Repeat the above steps. Then chant Om Hraom Arkaaya Namaha

Repeat the above steps. Then chant Om Hraha Bhaskaraya Namaha

Repeat the above steps. Then chant Om Shree Savithru Sooryanarayanaaya Namaha

Repeat the above steps, with taking five deep breaths in each step.

After completion of the asanas, chant this prayer.

Adithyasya Namaskaram... Ye Kurvanti Dhine Dhine 
Ayur Pragna Balam Veeryam ...Tejastheshancha Jayathe 
Om Namo Bhagavathe Suryanarayanayaa... 
Om Namo Bhagavathe Suryanarayanayaa... 
Om Namo Bhagavathe Suryanarayanayaa Namah.

Then turn around three times and come back to the original position (Namaskarasana)and recite the following prayer. (Bhunamana Manthra )

Samudra vasane Devi 
Parvathasthana Mandale 
Vishnupathni Namasthubyum 
Padasparsham kshamaksame

After SuryaNamaskara, Shavasana is practiced for rest, so that your respiration and heartbeat return to normal.

Related Pages

Pictures of Surya Namaskara

Benefits of Yoga

Names of Yoga Poses

Yogasana Pictures

Yoga for Kids