Surya Namaskar or Salute to the Sun or Sun Salutation, is a practice in yoga as exercise incorporating a sequence of some twelve gracefully linked asanas. The asana sequence was first recorded as yoga in the early 20th century, though similar exercises were in use in India before that, for example among wrestlers. The basic sequence involves moving from a standing position into Downward and Upward Dog poses and then back to the standing position, but many variations are possible. The set of 12 asanas is dedicated to the Hindu God Surya. In some Indian traditions, the positions are each associated with a different mantra.
Benefits of Surya Namaskar Mantras:
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.
Variant sequences called Chandra Namaskar (Moon Salutation) have also been created.we will discus in next session.
After Surya Namaskar chant Aditya Hrudayam Surya Mantra also for more effective results. Aditya Hrudayam is equal to Three Vedas.
Sun Salutation Mantras with Meaning in English and Asanas with Benefits:
Mantra before Surya Namaskar:
Dhayanam:
ōṃ dhyāyēssadā savitṛmaṇḍalamadhyavartī
nārāyaṇassarasijāsana sanniviṣṭaḥ |
kēyūravān makarakuṇḍalavān kirīṭī
hārī hiraṇmayavapuḥ dhṛtaśaṅkhacakraḥ ||
Surya Namaskar asanas and mantras- Mantras during Surya namaskar:
Step1:
Mantra: Om Mitraaya Namaha
Meaning: One who is friendly to all.
Yoga Asana: Pranamasana (Prayer Pose)
Benefit: Pranamasana helps maintain the balance of the body. Relaxes the nervous system.
Step2:
Mantra: Om Ravaye Namaha
Meaning: The shining or the radiant one.
Yoga Asana: Hastauttanasana (Raised Arms Pose)
Benefit: 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.
Step3:
Mantra: Om Suryaya Namaha
Meaning:The dispeller of darkness, responsible for generating activity.
Yoga Asana: Hastapadasana (Standing Forward Bend)
Benefit: Hastapadasana makes the waist and spine flexible. Stretches the hamstrings. Opens the hips, shoulders, and arms.
Step4:
Mantra: Om Bhaanave Namaha
Meaning: One who illuminates or the bright one.
Yoga Asana: Ashwa Sanchalanasana (Equestrian Pose)
Benefit: Ashwa Sanchalanasana strengthens the leg muscles. Makes the spine and neck flexible.Good for indigestion, constipation, and sciatica.
Step5:
Mantra: Om Khagaya Namaha
Meaning: One who is all-pervading, one who moves through the sky.
Yoga Asana: Dandasana (Stick Pose)
Benefit: Dandasana strengthens the arms and back Improves posture.Stretches the shoulders, chest, and spine.Calms the mind.
Step6:
Mantra: Om Pooshne Namaha
Meaning: Giver of nourishment and fulfillment.
Yoga Asana: Ashtanga Namaskara (Salute with Eight Parts Pose)
Benefit: Ashtanga Namaskara enhances the flexibility of the back and spine. Strengthens the back muscles. Reduces tension and anxiety.
Step7:
Mantra: Om Hiranya Garbhaya Namaha
Meaning: One who has a golden colored brilliance.
Yoga Asana: Bhujangasana (Cobra Pose)
Benefit: Bhujangasana stretches the shoulders, chest, and back. Increases flexibility. Elevates mood. Invigorates the heart.
Step8:
Mantra: Om Mareechaye Namaha
Meaning: Giver of light with infinite rays.
Yoga Asana: Parvatasana (Mountain Pose)
Benefit: Parvatasana strengthens the muscles of the arms and legs. Increases blood flow to the spinal region.
Step9:
Mantra: Om Aadityaaya Namaha
Meaning: The son of Aditi, the cosmic divine mother.
Yoga Asana: Ashwa Sanchalanasana (Equestrian Pose)
Benefit: Ashwa Sanchalanasana tones the abdominal organs.Adds flexibility to leg muscles.
Step10:
Mantra: Om Savitre Namaha
Meaning: One who is responsible for life.
Yoga Asana: Hastapadasana (Standing Forward Bend)
Benefit: Hastapadasana stretches the hamstrings.Opens the hips, shoulders, and arms.
Step11:
Mantra: Om Arkaaya Namaha
Meaning: One who is worthy of praise and glory.
Yoga Asana: Hastauttanasana (Raised Arms Pose)
Benefit: Hastauttanasana stretches and tones the muscles of the abdomen. Expands the chest resulting in a full intake of oxygen. Lung capacity is fully utilized.
Step12:
Mantra: Om Bhaskaraya Namaha
Meaning: Giver of wisdom and cosmic illumination.
Yoga Asana: Tadasana (Standing or Palm Tree Pose)
Benefit: Tadasana improves posture.Strengthens thighs, knees and ankles. Relieves sciatica.
ādityasya namaskārān yē kurvanti dinē dinē |
āyuḥ prajJṇāṃ balaṃ vīryaṃ tējastēṣāṃ ca jāyatē ||
Ithi Sri Surya Namaskar ||
How to Remember Surya Namaskar Mantra:
Many people find it hard to remember all the Mantra and get confused while practicing them. The easiest way to remember all the Mantra with the correct sequence is to understand the meaning shared above. All the meanings are related to the position, so once you start connecting the poses to your body and the purpose, you will chant it organically.
If you still find it hard, print this Picture of Surya Namaskar Mantra Lyrics and paste it at the wall where you practice Asana.