The sun salutation, aka Surya Namaskar, is a popular set of physical exercises taught in modern hatha yoga classes. However, in the Ayurvedic tradition, the sun salutation is considered a spiritual ritual rather than just a series of asanas. One way to deepen your sun salutation practice is with mantras. Here’s how.
You can deepen your sun salutation practice with mantras by learning and understanding the meaning of the twelve mantras that accompany the twelve asanas and include them in your practice; as a result, you will experience a deeper connection with the power of the Universe that radiates through the sun.
As you synchronize your breath with each mantra and asana, your entire being will come alive and vibrate with joy and well-being.
Sun Salutation (Surya Namaskar)
The Sun Salutation is an Ayurvedic exercise that integrates the whole body, mind, and spirit. Ayurvedic tradition suggests practicing this exercise routine early in the morning, facing east toward the sunrise.
This short set of asanas takes about one minute. The goal is to synchronize each movement with every breath, and every mantra, moving smoothly into each posture like a dance, breathing consistently and smoothly.
Benefits of Sun Salutation (Surya Namaskar)
- Surya Namaskar benefits all three doshas.
- It energizes the body and sharpens the mind.
- It keeps the entire body fit and balanced.
- Stretches and strengthens all the major muscle groups.
- Increases the blood flow throughout the body
- Lubricates the joints
- Massages the internal organs
- And, with regular practice, the spine becomes very flexible as it opens up the main energy channels that go up the spinal column ad seven chakras.
How to perform the Sun Salutation (Surya Namaskar)
The twelve postures are to be performed in a flowing, moving sequence one after another, using the breath and the mantra to connect each pose with the one following it. As you inhale or exhale at the beginning of each pose, silently or out loud say the accompanying mantra to deepen your sun salutation practice with mantras.
1.Salutation position (Samasthiti)
Om Mitrāya Namah
“Prostration to Him who is affectionate to all.”
- Stand tall with your feet together in a parallel position.
- Stand evenly on both feet.
- Lengthen your spine.
- Place the palms of your hands in namaste (prayer position) in front of your chest.
- Lift your chest and expand your rib cage.
- Look straight ahead with your chin parallel to the floor.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
2.Raised arm position (Tadasana)
Om Ravaye Namah
“Prostration to Him who is the cause for change.”
- On the inhalation, slowly extend your arms over your head.
- Slowly move your head and look upward.
- Expand and push your chest upward while lengthening your spine.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
3.Hand to foot position (Uttanasana)
Om Suryāyā Namah
“Prostration to Him who induces activity.”
- As you exhale, bend your body forward and down.
- Lengthen your spine, arms, and neck.
- Keep your knees loose and soft (do not lock your knees)
- Bring your body toward your legs and down toward the floor.
- Hands are on the floor while you keep your legs straight.
- Round your spine evenly.
- Elbows and shoulders are relaxed.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
4.Equestrian position (Ashwa Sanchalanasana)
Om Bhānave Namah
“Prostration to Him who diffuses Light.”
- On your next inhalation, extend your left leg back and drop your knee to the floor.
- Your right foot is grounded.
- Lift your chest and elongate your spine.
- Look straight forward.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
5.Mountain position (Adhomukha Svanasana)
Om Khagaya Namah
“Prostration to Him who moves in the sky.”
- On the exhalation, bring your left leg back to meet your right leg – keeping both your legs at hip-width apart.
- Stretch your heels down toward the floor.
- Your hands at shoulder distance and pressed down into the floor.
- Raise your buttocks and hips.
- Relax your head and neck.
- The waist is long.
- Shoulder blades moving toward the pelvis.
- Your body forms an inverted V.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
6.Eight limbs position (Ashtanga Namaskara)
Om Pūsne Namah
“Prostration to Him who nourishes all.”
- Gently drop both knees to the floor, slowly slide the body down, and bring the chest and chin to the ground.
- Your toes, knees, chest, hands, and chin should all touch the floor.
- Hold this pose briefly and then continue to move into the next pose.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
7.Cobra position (Bhujangasana)
Om Hiranyagarbhāya Namah
“Prostration to Him who contains everything.”
- On the inhalation, lift and expand your chest forward.
- Hands are pressed firmly on the floor.
- Keep your elbows close to your body.
- Extend your spine upward.
- Lift and open your chest.
- Elongate your lower back.
- Move your shoulders away from your ears.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
8.Mountain position (Adhomukha Svasnasana)
Om Marīcaye Namah
“Prostration to Him who possesses rays.”
- Repeat position 5 – Mountain Pose
- On the exhalation, press your hands down into the floor.
- Stretch your heels down toward the floor.
- Your hands at shoulder distance and pressed down into the floor
- Raise your buttocks and hips.
- Relax your head and neck.
- The waist is long.
- Shoulder blades moving toward the pelvis.
- Your body forms an inverted V.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
9.Equestrian position (Ashwa Sanchalanasana)
Om Ādityāya Namah
“Prostration to Him who is God of gods.”
- Repeat position 4 – Equestrian Pose.
- As you inhale, swing the right leg forward between the hands.
- The left leg remains extended back, knee to the ground.
- The front knee is bent with the foot flat on the floor.
- Extend the spine.
- Lift the chest forward and up.
- Lengthen the head and neck upward.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
10.Hand to foot position (Uttanasana)
Om Savitre Namah
“Prostration to Him who produces everything.”
- Repeat position 3 – Hand to foot pose
- As you exhale, step forward with the left.
- Bend the body forward and down.
- Lengthen your spine, arms, and neck.
- Keep your knees loose and soft (do not lock your knees).
- Bring your body toward your legs and down toward the floor.
- Hands are on the floor while keeping your legs straight.
- Round your spine evenly.
- Elbows and shoulders are relaxed.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
11.Raised arm position (Tadasana)
Om Arkāya Namah
“Prostration to Him who is fit to be worshipped.”
- Repeat position 2 – Raised Arm Pose
- On the inhalation, slowly extend your arms over your head.
- Slowly move your head and look upward.
- Expand and push your chest upward while lengthening your spine.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
12.Salutation position (Samasthiti)
Om Bhāskararāya Namah
“Prostration to Him who is the cause of luster.”
- Repeat position 1 – Salutation Pose
- Stand tall with your feet together in a parallel position.
- Stand evenly on both feet.
- Lengthen your spine.
- Place the palms of your hands in namaste (prayer position) in front of your chest.
- Lift your chest and expand your rib cage.
- Look straight ahead with your chin parallel to the floor.
- Keeping your breath smooth, deep, and evenly as you gracefully make your transition into the next pose.
These twelve poses complete one cycle of the Sun Salute. Hold the salutation pose for a few seconds, breathing normally, then begin the second cycle.
The standing Salute pose is the last posture of the first cycle and the first posture of the second cycle. On the next inhalation, raise the arms and repeat the poses in a flowing sequence.
After you have completed the sequence of Sun Salutations, you can sit in meditation for a few minutes or lie on your back, close your eyes, and let your body relax completely. Breathing normally.
Additional Tips
- Always listen to your body.
- Allow your breath to be fluid and continuous throughout the entire exercise.
- Start with two cycles of Sun Salutations and gradually increase the number of cycles. Ayurveda recommends between one to six cycles on each side.
- If you feel tired, lie down and rest for a few minutes.
- With regular practice, it will become easier.
Summary – The Twelve Mantras to Deepen Your Sun Salutation Practice
The twelve mantras that accompany each posture to deepen your sun salutation practice are:
- Om Mitrāya Namah
- Om Ravaye Namah
- Om Suryāyā Namah
- Om Bhānave Namah
- Om Khagaya Namah
- Om Pūsne Namah
- Om Hiranyagarbhāya Namah
- Om Marīcaye Namah
- Om Ādityāya Namah
- Om Savitre Namah
- Om Arkāya Namah
- Om Bhāskararāya Namah
Additional Resources
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