Surya Namaskaaraasan

Surya Namaskaaraasan

“What we want is Men with Muscles of Iron, Nerves of steel and Indomitable Mind.” – Swami Vivekananda.


The yogic techniques that increase Brain power, Memory power, Concentration power and Intellectual power are automatically done through surya Namaskaar. Therefore, practice Surya Namaskaar daily. – Pujya Sant Sri Asaranji bapu.



Surya Namaskaar, an ancient Indian technique of yoga, is a combination of 10 physical postures ( some people use 12 postures) performed in a particular sequence with a specific breathing pattern. It is a complete meditative technique in itself, as it includes Asanas, Pranaayaama, Mantras and Mudras. Regular practice of Surya Namaskaar vitalizes the all the systems and organs in the human body and the individual gains profound health.


1.Surya Namaskaar should be performed with empty stomach. Observe 4 hours gap after meals, 2 hours gap after breakfast, snacks and one hour gap after beverage.

2.So that best suitable timings prescribed are early morning around sunrise after completing ablutions and evening around sunset.

3.It can be done on a clean mat or a carpet or on a clean floor or a playground. It is preferable to do in open, fresh air or well ventilated rooms.

4.It can be done individually as well as in a group. Group practice generates team spirit and cultivates collective consclousness.

5.Wear cloths which facilitates free movements of limbs and body. Recommended dress for men is loose shots with tight fitting under garments banyan/T-shirts. For ladies Punjabi dress/ salwar kameez is suitable. Track suit can be used by all.

6.Surya Namaskaar should be performed with full awareness about the effects that it is bringing in each position to the muscles, joints nerves and in the respiration Pattern.

7.Chanting of Mantra with Omkara and the name of sun is essential to get full benefits.

8.It is desirable to maintain a 30 min gap for taking bath before or after practice.

9.Women during Menses and after third month of pregnancy should avoid doing Surya Namaskaar. 

10.People suffering from Hernia, high BP, Spinal disordes should practise after consulting the doctor as well as a competent yoga instructor.

How to Do: 

One Cycle of Surya Namaskara consists of 13 Mantras each one with 10 postures.

1.Perform Namaskarasana

2.Chanta Prardhana

3.Chant First Mantra

4.Perform 10 Postures

5.Repeat 3 and 4 steps with other 12 mantras.

6.Chant Ending Mantra.

7.Perform Shavasana for 5mins.

Prardhana / Starting Mantra



Meaning: I always adore Surya, the sun, the beautiful Lord of the world, the immortal, the quintessence of the Vedanta, the auspicious, the absolute knowledge, of the form of Brahman, the Lord of the Gods, ever-pure, the one true consciousness of the world itself, the Lord of Indra, the Gods and men, the preceptor of the Gods, the crest-jewel of the three worlds, the very heart of the form of Brahma, Vishnu and Siva, the giver of light. The sun being the most effulgent and life-giving force for this planet, it forms the visible representation of the invisible Almighty Lord. The vast majority of men cannot think of the translucent Supreme Absolute without the help of some concrete object or idea. To them the Sun forms the best object for worship and meditation. Thus, Surya-Namaskara provides the foundation for the magnificent all-round culture of body, mind and spirit, which is essential for every human being. 

13 Mantras of Surya Namaskarasana

1.OM MITRAYA NAMAHMithra – Friend , friend of Universe

2.OM RAVAYE NAMAHRavi-worth to be revered or worshipped, sound Instigator.

3.OM SURYAY NAMAHSurya-Producer, Originator

4.OM BHANAVE NAMAHBhanu- One who gives strength & glow.

5.OM KHAGAYE NAMAHKhaga – Gives strength to the senses.

6.OM PUSHNE NAMAHPushan- Source of food , Nourishment.

7.OM HIRANYA GARBHAYE NAMAHHiranya Garbha- One who bestows valour.

8.OM MARICHAYE NAMAHMareechi- Destroyer of diseases.

9.OM AADITYAAYA NAMAHAdithya- Inducer of happiness & attraction.

10.OM SAVITRE NAMAHSavithru- Originator of all

11.OM ARKAYA NAMAHArka -Revered one, Deserved one.

12.OM BHASKARAYA NAMAHBashkar – Who gives Intellect & Enlightment.


Ending Prayer



Meaning : Those, who practice Surya Namaskaar everyday are bestowed with longlife , intelligence, strength , valour & glory.


Action : Maintain normal breathing, stand erect. Look forward. Keep your feet and heals together. Press your palms in Namskaara Mudra. Place them in the middle of the chest. Whole body is compact with out stiffening. Inhale fully and chant the first Mantra.

Benefits: Prevents Nervous Breakdown, fits, Sensory deprivation etc.,; Renders flexibility to the spine and the large muscle groups of the body thereby preventing many diseases.

Posture-1  Urdhwaa Hasthaasana/Taadasana.

Action: Inhaling, strech your arms up above your head. Bend back in the waist and your head. Do not bend bend your knees & elbows. Look up, do not separate your palms.Fix your heels on the ground.

Benefits: Increases strength of bones , body height and health , Blood circulation and Heart functioning are regulated.

Posture-2  Uthhanaasana/paadahastaasana

Action: Exhalling, bend forward in the waist. Place your palms flat on the ground by the side of your feet. Direct the arms and ears together.Bring the forehead closer to the knees.Donot swing the body if you did not attain the perfect posture. Put a little more effort & stay still in your own position.After regular practice you will definetly reach it.

Benefits: Prevents Urinary problems, Sleeplessness, general weakness. cures cough &cold.

Posture-3  Ekapaada Prasaranaasana

Action : Inhalling , strech back your left ( right) leg resting and toe and knee on the ground. Fold your right(left) and allow the knee to touch right(left) shoulder. Do not raise right (left) heel. Relax spinal region, strech and arch your chest and look up . ensure that palms and right (left) foot are in the same line. Strech whole body forward.

Benefits: Strengthens Abdominal muscles, activates digestion. Increases Appetite . Cures and prevents Constipation, Dyspepsia and diseases of the lever.

Posture-4 Dwipada prasaranaasana / Chaturanga Dandaasana

Action: Keep the palms in the same place. Exhalling release your right( left) leg and stretch it back. Keep the whole body in slant position. Balance the load body on palms and toes. Do not bend any part of the body. Look at the ground 2 feet forward from the body.

Benefits: Arms and shoulders are strengthend. Promotes sound sleep and calms anxiety. Releases all the stress.Prevents hypertension, sharpness Concentration.

Posture-5 Saastaanga Prani paathaasana

Action: Do not move the palms and toes. Do not exhale or inhale . Hold the breath out. Bend the elbows and rest your chest forehead and knees on the ground. Press the elbows towards each other. Slightly rise your hip.

Benefits: Cures and prevents respiratory diseases, Asthma, Piles, Arthritis. Eliminates unpleasant smells from the body. Revives and maintains the spirit of youthfulness.

Posture-6 Urdwamukha Swanaasaana /Bhujangaasana

Action: Fix the palms and toes in the same place. Inhaling, slightly lift and strech your body forward & rise upper half of the body from the ground. Remove the bend at elbows. Arch your spine and look at the sky / ceiling. Do not rest the kneeson the ground. Balance the body load on palms and toes.

Benefits: Capacity of the lung is increased. Blood is oxygenated. Prevents muscle pain the back, shoulders, chest, throat and stomach.

Posture-7 Adhomukha Swanaasana /Parvataasana

Action: Fix the palms and toes in the same place. Exhaling, raise your waist and spine up directing your head towards ground. Push the chin towards the chest. Press the heels and entire feet on the ground. Look at the Navel. Do not bend your knees and elbows.

Benefits: Stimulates blood circulation to the Brain, Strengthens the heart and relieves tension in neck and shoulders. Normalizes the activity of the Endocrine glands especially the Thyroid.

Posture-8 Eka paada Prasaraanasana

Action: inhaling, bring left( right) leg forward and rest left( right) foot between the palms, left( right ) knee touching the left ( right) shoulder . Do not raise left( right ) heel. Keep the right( left ) leg stretched and rest its toes and knee on the ground. Look up, Ensure that left( right) foot and palms are in the same line. Relax your spine. Arch your chest and look up this posture is same as posture-3, but legs are changed. Strech whole body forward.

Benefits: Memory power , concentration and Observation power increases. The skin glows.

Posture-9 Utthaanaasana / Paadahastaasana

Action: Exhaling, come up and bring the right(left) foot forward and place it beside the left ( right) foot , come back to posture-2

Benefits: In women mensutrual problems and irregulaties are cured. And pectoral muscles are strengthened. Irrespective of age, sex, caste, creed and religion everyone can practice Surya Namaskaar.

Posture-10 Namaskaaraasana / Pranamaasana

Action: Inhaling, straighten your spine and come back slowly to the starting posture of Surya Namaskaar.Relax and observe the changes in the body before praceeding to next Namaskaar. Chant the next Mantra and repeat the Namaskaar . Depending on his or her capacity , time and patient one can do any number of Namaskaars.

However, performing 13 Mantra Sahitya Surya Namaskaars is recommended. After completing the practice lie down flat on your back and perform Shavaasana atleast for 5 minutes.

Learn Practice and Propagate Surya Namaskaar to build a Strong & Healthy Bharat.

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