Surya Namaskar Mantra in English

Surya Namaskar Mantra in English

Surya Namaskar, also known as the “Sun Salutation”, is a sequence of 12 yoga poses traditionally performed to greet the sun as a symbol of gratitude and reverence. This ancient practice dates back to the Vedic period in India, but it is now widely practiced as a modern yoga routine worldwide.

The Surya Namaskar Mantra is a salutation prayer to the Sun God, Surya, recited or listened to by yoga practitioners during the practice. The prayer consists of 12 chants, usually recited in the morning facing the sun while performing the 12 poses of Surya Namaskar.

The 12 Surya Namaskar Mantras and Their Meanings

  1. Pranamasana (Prayer Pose)
    Om Mitraya Namaha
    Meaning: Praise be to the one who is the friend of all
  2. Hasta Uttanasana (Raised Arms Pose)
    Om Ravaye Namaha
    Meaning: Glory be to the one who shines brightly
  3. Pada Hastasana (Hand to Foot Pose)
    Om Suryaya Namaha
    Meaning: Praise be to the one who eliminates darkness and brings in light
  4. Ashwa Sanchalanasana (Equestrian/Lunge Pose)
    Om Bhanave Namaha
    Meaning: Praise be to the one who is filled with brilliance and lustre
  5. Dandasana (Plank Pose)
    Om Khagaya Namaha
    Meaning: Glory be to the one who traverses the entire sky
  6. Ashtanga Namaskara (Eight Limbs Pose)
    Om Pooshne Namaha
    Meaning: Praise be to the one who provides nourishment and fulfils desires
  7. Bhujangasana (Cobra Pose)
    Om Hiranyagarbhaya Namaha
    Meaning: Glory be to the one with a golden-hued lustre
  8. Adho Mukha Shvanasana (Downward Dog Pose)
    Om Marīchaye Namaha
    Meaning: Glory be to the one who shines with the light[3]
  9. Ashwa Sanchalanasana (Equestrian/Lunge Pose)
    Om Adityaya Namaha
    Meaning: Praise be to the one who is the son of the divine cosmic mother
  10. Pada Hastasana (Hand to Foot Pose)
    Om Savitri Namaha
    Meaning: Praise be to the one who gives life
  11. Hasta Uttanasana (Raised Arms Pose)
    Om Arkaya Namaha
    Meaning: Praise be to the one who is worthy of all glory
  12. Tadasana (Mountain Pose)
    Om Bhaskaraya Namaha
    Meaning: Praise be to the one who is wise and illuminates the heavenly world

How to Perform Surya Namaskar

To perform Surya Namaskar, also known as Sun Salutation, follow these steps:

Surya Namaskar Mantra -How to Perform Surya Namaskar
Image Credit :My Upachar
  1. Pranamasana (Prayer Pose): Stand at the edge of your mat, feet together, and lift both arms up as you breathe in. Exhale, bringing your palms together in front of your chest in a prayer position .
  2. Hasta Uttanasana (Raised Arms Pose): Inhale, lift your arms up and back, stretching your body up. Push your pelvis forward slightly for a deeper stretch .
  3. Pada Hastasana (Hand to Foot Pose): Exhale, bend forward from the waist, keeping your spine erect. Bring your hands down beside your feet. Straighten your knees gently for a deeper stretch.
  4. Ashwa Sanchalanasana (Equestrian Pose): Inhale, step your right leg back, knee to the floor, and look up. Ensure your left foot is between your palms.
  5. Dandasana (Stick Pose): Inhale, take your left leg back, aligning your body in a straight line. Keep your arms perpendicular to the floor.
  6. Ashtanga Namaskara (Salute With Eight Parts): Gently bring your knees down, exhale, slide forward, rest your chest and chin on the floor. Raise your posterior slightly.
  7. Bhujangasana (Cobra Pose): Slide forward, raise your chest into the Cobra posture. Inhale, push your chest forward and navel down. Keep your elbows bent and shoulders away from the ears.
  8. Parvatasana (Mountain Pose): Exhale, lift your hips up, chest downwards in an inverted V posture. Try to keep your heels on the ground and lift your tailbone up for a deeper stretch.
  9. Ashwa Sanchalanasana (Equestrian Pose): Inhale, bring your right foot forward between your hands.
  10. Pada Hastasana (Hand to Foot Pose): Exhale, bend forward from the waist, bringing your hands beside your feet. Straighten your knees gently for a deeper stretch.
  11. Hasta Uttanasana (Raised Arms Pose): Inhale, lift your arms up and back, stretching your body up. Push your pelvis forward slightly for a deeper stretch.
  12. Tadasana (Mountain Pose): Return to the starting position with palms together in front of your chest. This completes one round of Surya Namaskar.

Performing Surya- Namaskar regularly offers a wide range of physical and mental benefits, including flexibility, strength, balance, improved circulation, reduced stress, and overall health improvement

Benefits of the Surya Namaskar Mantra

The benefits of practicing Surya Namaskar, also known as Sun Salutation, are numerous and encompass physical, mental, and emotional well-being. Here are some key benefits highlighted in the provided sources:

Surya Namaskar Mantra -Benefits of the Surya Namaskar

Physical Benefits:

  1. Improves Physical Fitness: Surya Namaskar is a complete body workout that boosts flexibility, strength, and stamina.
  2. Enhances Flexibility: The sequence of poses stretches muscles, making you more flexible and building physical strength.
  3. Aids Weight Management: Regular practice can help with weight loss by burning calories, boosting metabolism, and improving digestion.
  4. Improves Posture: Surya Namaskar aids in improving posture and alignment, preventing backaches and ensuring a healthy spine.
  5. Enhances Circulation: It improves blood circulation, benefiting heart health and ensuring oxygen and nutrients reach all body parts.
  6. Stimulates Digestive Health: The poses and controlled breathing activate the digestive system, aiding in efficient food breakdown and metabolism.
  7. Strengthens the Heart: Regular practice strengthens the heart and promotes cardiovascular health.
  8. Tones Muscles: It stimulates various muscles, including the spine, neck, shoulders, arms, legs, and back, promoting overall flexibility.
  9. Detoxification: Acts as a natural detox for the body, aiding in toxin elimination through increased perspiration.

Mental and Emotional Benefits:

  1. Soothes the Mind: Surya Namaskar can be a calming and meditative practice that reduces stress, promotes relaxation, and clears the mind.
  2. Enhances Mental Clarity: Regular practice can sharpen the mind, improve concentration, and boost mental focus and attention.
  3. Reduces Stress: It balances the nervous system, reduces anxiety, and enhances intuition, leading to a calmer and less worried state.
  4. Improves Sleep Quality: Aids in improving sleep quality, reducing insomnia, and promoting relaxation throughout the body and mind.

Additional Benefits:

  1. Balances Body & Mind: Surya Namaskar promotes balance between the body, breath, and mind, fostering overall well-being.
  2. Boosts Energy Levels: Regular practice can make you calmer, boost energy levels, and enhance vitality.
  3. Promotes Skin and Hair Health: Improves blood circulation to the scalp, preventing hair loss, promoting healthy hair growth, and enhancing skin glow and firmness.
  4. Regulates Menstrual Cycle: For women, it helps regulate menstrual cycles, reduce period pain, and improve hormonal health.
  5. Strengthens Immune System: Enhances the functioning of vital internal organs, improves blood circulation, and helps release blockages, contributing to building immunity.

Origin of Surya Namaskar

The origins of Surya Namaskar, or Sun Salutation, can be traced back to ancient Vedic traditions in India. There are several key points about the origins of this yoga practice:

Vedic Origins

  • Surya Namaskar has its roots in the Rig Veda, with references to chanting praise to the Sun and performing physical prostrations as part of daily rituals.
  • Two popular Vedic forms were Trucha Kalpa Namaskar and Aditya Prasna, which involved reciting specific mantras while performing the sun salutation poses.
  • The Trucha Kalpa Namaskar prayer consists of three Vedic verses (ruchas) composed in Anushtup Chandas, recited during the practice.

Puranic Origins

  • The Aditya Hridyam, an ancient practice of saluting the sun, is mentioned in the Ramayana. It was taught by Sage Agastya to Lord Rama before his battle with Ravana[1].
  • A popular legend attributes the origin of Surya Namaskar to the monkey god Hanuman. As a child, Hanuman mistook the sun for a mango and leapt up to eat it. Impressed by his devotion, the sun god Surya agreed to be his teacher.

Modern Popularization

  • In the 1920s, the Raja of Aundh introduced a fixed Surya Namaskar series into schools in his kingdom, urging everyone to adopt the practice for physical and spiritual health.
  • Eminent yoga teachers like T. Krishnamacharya, Swami Sivananda, and Swami Satyananda further popularized and standardized the Surya Namaskar sequence in the 20th century.

So in summary, while the exact origins are unclear, the Namaskar has ancient Vedic roots and has been an integral part of yoga practice for centuries, before becoming widely popular in modern times.

How many Times Should Surya Namaskar Be Performed

There is no definitive number of times Surya Namaskar should be performed, as it depends on various factors like fitness level, health condition, and weight loss goals. However, here are some general guidelines:

  • For beginners, it is advised to start with 5-10 rounds of Namaskar daily and gradually increase the number over time.
  • To lose weight, it is recommended to performat least 3-5 times per week. The frequency may change based on your fitness level, health condition, current weight, and level of practice.
  • Performing 12 Surya Namaskars is considered a good starting point for weight loss, as it engages multiple muscle groups, boosts metabolism, and improves cardiovascular health.
  • Some yoga experts believe that performing 100 Namaskars continuously can lead to weight loss, but this practice is not suitable for beginners and should be approached gradually.
  • Surya-Namaskar can be performed multiple times a day, at any time, but it is traditionally done in the morning.

It’s important to note that weight loss depends on various factors, including a balanced diet, regular exercise, strength training, and healthy lifestyle practices. Surya Namaskar can be a valuable addition to a weight loss regimen, but it should be combined with other healthy habits for optimal results.


The Surya Namaskar Mantra is an integral part of the Surya -Namaskar practice, making it a spiritual exercise. The mantras are chanted in a specific order, with each mantra associated with a particular pose. By reciting or listening to these mantras while performing the Surya-Namaskar, practitioners can experience the harmony between their physical cycle and that of the sun.


Can I practice Surya Namaskar without chanting mantras?

Yes, you can certainly practice Surya Namaskar without chanting mantras. The physical sequence of poses offers numerous benefits

How many rounds of Surya Namaskar with mantras should I do?

The number of rounds can vary depending on your fitness level and experience. Beginners may start with 5-10 rounds, gradually increasing over time .Some practitioners aim for 12 rounds, as this number holds symbolic significance in the practice

When is the best time to practice Surya Namaskar with mantras?

Traditionally, Surya Namaskar with mantras is practiced in the morning, facing the rising sun.

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