The sun sustains life on earth. Our ancient seers acknowledged this and revered the Sun. The Surya Namaskar is an appreciation in motion that is offered to the sun. It involves twelve yoga postures or asanas signifying the sun's cycles which run at approximately twelve and a quarter years. If your system is invigorated, then your cycle will be in harmony with the solar cycle. The Surya Namaskar helps create this harmony between your physical cycle and that of the sun.
Chants called Sun Salutation Mantras may accompany the Surya Namaskar. These chants bring harmony in body, breath and the mind. As the practice deepens, so do the benefits. When chanted with sincere gratitude, these mantras can take the practice to an enhanced spiritual level.
‘Om Bhaanve Namaha' means 'One who brings light.' When you recite this mantra, feel a sense of deep gratitude to the sun for giving us light and making life possible on Earth. ‘Om Suryaya Namaha' means ‘Dispeller of darkness.' In essence, it means that we worship the sun for giving us light.
Gurudev Sri Sri Ravi Shankar explains, “Just as protons and neutrons are in the center of the atom and electrons are only the periphery, same is with our lives. The center core of our existence is bliss, positivity, and joy. But it is surrounded by a cloud of negative ions. Mantras (Sanskrit chants) remove this cloud of negativity. Chanting charges up the atmosphere with positive vibrations, and in such a space, meditation becomes natural and effortless.”
Let us effortlessly, and with gratitude, chant the mantras and move into the steps of the Surya Namaskar (Sun Salutation) practice.
Surya Namaskar asanas and mantras
Step 1
Yoga Asana:
Pranamasana (Prayer Pose)
Mantra:
Om Mitraaya Namaha
Meaning:
One who is friendly to all.
Pranamasana helps maintain the balance of the body.
Relaxes the nervous system.
Step 2
Yoga Asana:
Hastauttanasana (Raised Arms Pose)
Mantra:
Om Ravaye Namaha
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
Meaning:
The dispeller of darkness, responsible for generating activity.
Hastapadasana makes the waist and spine flexible.
Stretches the hamstrings.
Opens the hips, shoulders, and arms.
Step 4
Yoga Asana:
Ashwa Sanchalanasana (Equestrian Pose)
Mantra:
Om Bhaanave Namaha
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
Meaning:
One who is all-pervading, one who moves through the sky.
Dandasana strengthens the arms and back
Improves 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
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
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
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
Meaning:
The son of Aditi, the cosmic divine mother.
Ashwa Sanchalanasana tones the abdominal organs.
Adds flexibility to leg muscles.
Step 10
Yoga Asana:
Hastapadasana (Standing Forward Bend)
Mantra:
Om Savitre Namaha
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
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
Meaning:
Giver of wisdom and cosmic illumination.
Tadasana improves posture.
Strengthens thighs, knees and ankles.
Relieves sciatica.
How to chant the Sun Salutation Mantras
You can either chant the Sun Salutation Mantras verbally or in your mind. The important thing is to chant them with gratitude.
The breath is normal and easy. Be aware of your breathing while chanting the Mantras. This will help regulate the mind.
Do chant the mantras with proper intonations. For the correct pronunciation, you may refer to this video.
In the Sun Salutation sequence, one set comprises two rounds. One round with the right leg, one with the left. It is ideal to practice twelve sets of Sun Salutation daily. But you can choose whatever number suits you. You can chant a mantra at every step of the twelve-step exercise. Alternatively, you can chant one mantra for the whole exercise and perform the exercise 12 times.
What are the benefits of Sun Salutation Mantras?
You may perform the asanas at different speeds for different benefits. Chanting mantras alongside makes the practice of Surya Namaskar more powerful. It has subtle, yet penetrating effects on both, the mind and body. The mind is focused on the chanting of the mantras rather than on any discomfort in the body.
The mantras extol the various qualities of the sun. In appreciating and recognizing these qualities, you open yourself to assume them.
Words have the ability to create. The intonations and meanings of the Sun Salutation Mantras create a world of positivity and power for you.
These mantras unite the mind and body, breath and soul. They make the asanas more profound and fulfilling.
Surya Namaskar opens the gates of the mind and body to receive the energy of the sun. The mantras help in transferring and assimilating it.
Include these 12 Sun Salutations Mantras in your daily Surya Namaskar practice. It will give you a sense of power and oneness with the primary energy source. Your body and mind will feel charged up and shine with radiance – just like the sun!
Practicing Yoga helps develop the body and mind, yet is not a substitute for medicine. It is essential to learn and practice yoga under the supervision of a trained Yoga teacher. In case of any medical condition, practice yoga only after consulting your doctor and a Sri Sri Yoga teacher.
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