Benefits of Surya Namaskar | Benefits of Sun Salutation

Surya Namaskar or Sun Salutation originally evolved in ancient India, as a prayer to the Sun, this supreme source of heat and light energy, without which there would be no life on our planet.

The Sun’s heat and light heals and cures myriad ailments. It behoves us to acknowledge this ‘giver of life’ and pay our respects to this mighty source of life giving energy. The ancient Indians understood this and humbly recited the 12 ‘mantras’ in praise of the Sun, every morning, while simultaneously executing a posture with each ‘mantra’.

This was intended to train one’s mind to be in a positive, gracious and grateful mode first thing every morning. Along with this, one would invigorate the length of the spine, our body’s main support structure, and work all the major muscles, through the Sun Salutation postures accompanying the mantra chanting. This continuous transitioning from one posture to the next, would prepare one to start the day physically fit and energized.

So the Surya Namaskar is more than a sequence of yogic postures it’s a deep spiritual ritual. Each of the 12 mantras praise the Sun in a special way, bringing our focus to a particular aspect or quality of ‘Surya’, the Sun God. When these mantras are recited with a sincere feeling of devotion and with the correct pronunciation, they can uplift our practice from a mere physical workout to a sacred act of inner transformation.

The 12 Surya Namaskar Mantras and Their Meanings:

Each mantra starts with the word “Om” which is believed to be a sacred sound containing the basic vibrations of the cosmos. ‘Om’ or more correctly, ‘Aum’ is followed by the quality attributed to Surya, and then each ‘mantra’ ends with “Namaha”, which means “I bow to” or “I offer salutations to” or “in reverence to”. These mantras are not merely invocations they embody cosmic principles, and chanted along with the Surya Namaskar Poses, they awaken inner ‘Buddhi’ or wisdom and promote spiritual awakening.

The 12 ‘Mantras’ of Surya Namaskar Along with the Postures are:

Pranamasana / Prayer pose : Om Mitrāya Namaha / Salutations to the friend of all.
Hasta uttanasana / Raised arms pose : Om Ravaye Namaha / Salutations to the shining one.
Hasta padasana / Hand to feet pose : Om Sūryāya Namaha / Salutations to the one who induces activity.
Ashwa Sanchalanasana / Equestrian Pose : Om Bhānave Namaha / Salutations to the one who illuminates.
Adho Mukha Svanasana / Downward Facing Dog : Om Khagāya Namaha / Salutations to the one who moves quickly across the sky.
Ashtanga Namaskar / Salute with Eight Limbs : Om Pushne Namaha- /Salutations to the giver of strength.
Bhujangasana / Cobra Pose : Om Hiranyagarbhāya Namaha/ Salutations to the golden cosmic self.
Adho Mukha Svanasana / Downward Facing Dog Pose : Om Marīchaye Namaha / Salutations to the Lord of the Dawn.
Ashwa Sanchalanasana / Equestrian Pose : Om Ādityāya Namaha /Salutations to the son of Aditi, the cosmic mother.
Hasta padasana / Hand to Feet Pose : Om Savitre Namaha / Salutations to the benevolent mother.
Hasta uttanasana / Raised Arms Pose : Om Arkāya Namaha / Salutations to the one worthy of praise and glory.
Pranamasana / Prayer Pose : Om Bhāskarāya Namaha / Salutations to the one who guides us to salvation.

Pronunciation and Chanting Tips

Sound is a very potent medium as we know. When someone is chanting the mantras in Sanskrit, it demands attention to phonetics. Each syllable vibrates with energy and carries a specific frequency. Experienced yoga teachers recommend slow, rhythmic chanting, so each mantra’s sound can resonate through the body. It’s important to learn pronunciation from experienced teachers or through guided recordings to preserve the mantra’s vibrational integrity and reap the Surya Namaskar Benefits.

Spiritual Significance

The Surya mantras are rooted in the Vedic understanding of the Sun as both a physical and metaphysical force. These powerful sound mantras activate the solar plexus, enhance vitality, and align the chakras. Chanting these mantras is a means to achieving deeper mental clarity, emotional balance, and fostering a more profound connection with the universe. When someone pairs these mantras with breath and movement, the practice becomes a moving meditation, which invites stillness within motion.

Learn the art of chanting mantras, correct posture alignment, and yogic breathing with expert guidance, to experience the full Sun Salutation Benefits. Join Yoga with Sapna today and begin a transformative journey of body, mind and soul.