Surya namaskar means salute the sun is a well known and vital technique within the yogic repertoire.

Its versatility and application make it one of the most useful methods to induce a healthy, vigorous, active life and at the same time prepare for spiritual awakening and the resultant expansion of awareness.

Meaning of surya namaskar

Surya meaning Sun and namaskar meaning salut surya namaskar is also do with  mantra. surya namaskara another name is san salutation.

There are 12 sun salutation poses.12 mantra is 12 names of surya. Each action has its own benefits. We would say that if we want new life, then greet the sun.

Surya Namaskar done daily by the rules is more beneficial than other exercises. The description of Sun God is less than we describe.

Therefore, we will describe the method of saluting the sun god. sun salutation variations are many different teachers teach different variations.many people do surya namaskar for weight loss.

Ancient History of Surya namaskar

Classical sun salutation Probably the main reason for doing Sun is to get life-giving energy from him and to show gratitude towards him.

The practice of dedicating the architra idol installed in the sun or, say, arghya to Suryadev, has been in practice since the time when Bharata, the first Chakravarti king of this land used to salute the jinalayas located in the sun.

Due to reasons, its propagation could not be much, but the Acharyas of South India assimilated it and kept this learning alive. 

When he used to visit the pilgrimages of the rest of India, he also used to greet the sun in routine. The people of pilgrimage places followed them and followed the method of sun salutation. Thus, sun salutation was propagated throughout the year of India.

Modern history of sun salutations

There are many postures of sun salutation yoga but Vedamurthy Sri Sripad Damodar Satavalekar of Pardi District – Surat (Gujarat) introduced the all-accessible twelve-digit sun salutation a method, which is used throughout India.

His Guru Samarth Ramdas taught Shivaji Maharaj the method of Surya Namaskar which he practiced and as a result his body and character are unique in history. Shivaji Maharaj taught his soldiers the method of Surya Namaskar and thus the spread of Surya Namaskar method increased. 

Due to the ideal Beej Mantra and Kriya Mantra by the Surya Namaskar, the scientificity of the twelve-digit Surya Namaskar increases.

Sun salutation sequence

In all 12 poses we include surya namaskar postures surya namaskar mantra, meditation, breathe and suryanamaskara benefits.

1. Prayer posture / Namaskarasana / Pranamasana

1. Prayer posture / Namaskarasana / Pranamasana

Method: In first  surya namaskar yogasana Stand straight on the east side by joining the feet in the prayer posture. Relax the whole body and be ready for further practice.

Respiratory: Normal.

Meditation: On the Anahata Chakra.

Mantra: ॐ Mitraaya Namah, meaning Sun, friend of the world, greet you.

Benefits: Normalizes blood circulation. Provides concentration and peace.

Note: It is also called Namaskar Mudra.

2. Hastautanasana

2. Hastautanasana

Method: Raise both hands up. Keep the sides of the two arms equal to the width of the shoulders. Tilt the head and upper torso back as far as possible. But keep the arms tied in the ears.

Breathing: surya namaskar posture number 2 Inhale while raising the arms.

Mantra: ॐ Raveye Namah, that is, O Sun God who walks around the world, greet you. 

Meditation: On the purification cycle.

Benefits: Removes excess abdominal fat. Improves digestive system. Pleural are athletic. Muscles of the arms and shoulders are exercised.

3. paad hastaasan/hast paadaasan

3. paad hastaasan/hast paadaasan

Method: While leaning towards the front, keep the toes of both hands touching the feet next to them. Touch the forehead to the knee. Keep feet straight. 

Breathing: Release the breath while leaning towards the front and compress the stomach in the last position to exhale maximum breath.

Meditation: On the Swadhisthana Chakra. 

Mantra: ॐ Surya Namah, meaning sun god who gives life to the world.

Benefits: Reduces abdominal fat. Prevents and eliminates stomach and stomach defects. The possession is destructive. Makes the spinal cord flexible and normalizes the pressure of its nerves. Speed ​​up blood circulation.

4. ashv sanchaalanaasan/ek paad prasaaranaasan

4. ashv sanchaalanaasan/ek paad prasaaranaasan

Method: Now move the left leg as far back as you can and touch the left knee and the foot part of the ground. Bend the knee while keeping the right paws firmly in their place. 

Keep the arms straight in their place. Keep the claws of the hands and the paws of the right feet in a simple line. In this activity, both the hands, the foot of the left foot, the knee and the weight of the body will be located above the right foot. 

Now raise your head towards the back. Look upwards and make the body arched. 

Breathing: Inhale while moving the left leg backward.

Attention: on the command cycle. 

Mantra: Om Bhanave Namah, that is, Prakashpanj, greetings to you.

Benefits: Elasticity is created in the spinal cord. Increases blood circulation in the digestive system due to mild tension of the abdomen, so that the digestive system functions smoothly. 

5. parvataasan/bhoodharaasan

5. parvataasan/bhoodharaasan

Method: Keeping the body weight on both hands, straighten the right leg and keep the claw close to the left paw. Now lift the buttocks upwards and bring the head between the two arms. Do not lift the heels above the ground and keep the feet and arms in a straight line, looking towards the knees. 

Breathing: Exhale while bringing the right leg back and lifting the buttocks. 

Meditation: On the purification cycle. 

Mantra: ॐ Khagaye Namah, that is, O God who moves in the sky, greet you. 

Benefits: Blood circulation increases as the head is tilted towards the front. With this, there is refreshment on the face as well as the light of the eyes and hair loss stops.

Exercises of arms and legs are done. The nerves of the spinal cord are benefited. This increases flexibility and strengthens the spinal cord. 

6. Ashtanga Namaskarasana / Pranipatasana

6. Ashtanga Namaskarasana / Pranipatasana

Method: Bending the knee, tilt the body towards the ground in such a way that both the foot pad, both knees, chest, claws of both hands and chin touch the ground. The buttocks and abdominal area should rise slightly above the ground. 

Breathing: Hold your breath. 

Meditation: On the Manipurka Chakra. 

Mantra: ॐ Pushene Namah means hello to you, nourisher of the world.

Benefits: Gives strength to chest and lungs. Strengthens muscles of feet and hands.

7. Bhujangasana

7. Bhujangasana

Method: Straighten the hands. Tilt the head and neck backwards while raising the head, chest and waist of the body. Breathing: Make the abdomen and chest arched and inhale while lifting upwards. 

Meditation: On the Swadhisthana Chakra. 

Mantra: ॐ Hiranyagarbhaya Namah, that is, Jyotirmaya. Beej Mantra – 4. 

Benefits: Increases blood circulation by creating tension in the digestive system. Therefore, it makes digestive activity active. Removes the possession. Smoothes the lungs. 

Makes the spinal cord flexible. Beneficial for asthma, bronchitis, cervical spondylitis, slip disc patients.

8. parvataasan/bhoodharaasan

8. parvataasan/bhoodharaasan

Method: This is a repetition of position 5 only. Raising the buttock portion of the body, install it on the floor of the feet. In the last position of the body, the waist and buttocks should be maximum. The feet have claws mixed together. Keep sight towards the navel. 

Breathing: Exhale while raising the buttock and torso.

Meditation: On the purification cycle. 

Mantra: ॐ Marichaye Namah, meaning lord of rays, greet you.

Benefits: Provides new energy to the nerves and muscles of the hands and feet. Makes the spinal cord flexible. This gives all the benefits of position 5. Note: Some yoga teachers also call this the downward facing dog. 

9. ashwa-sanchalanasana/ek paad prasaranasan

9. ashwa-sanchalanasana/ek paad prasaranasan

Special: This is a partial repetition of position number 4. In position 4, the left leg moves backward, while in this position the right leg remains behind. 

Method: Place the left leg in front of both palms. With this, bend the left leg and let the paws remain there. Drag the right leg backwards as much as possible. 

Keep in mind that the foot part and knee touch the ground. Keep the arms straight. In this case, the weight of the body will be on both hands, left foot paw, foot pad and right knee.

Breathing: Inhale while moving the left leg forward.

Meditation: on the command cycle. 

Mantra: ॐAditya Namah, that is, the protector of the world, greet you. 

Benefits: All the benefits of position number 4 are available.

10. paad hastaasan/hast paadaasan

10. paad hastaasan/hast paadaasan

Special: This is a repetition of position number 3. 

Method: Install the right-toed claws at the same time as the left-toe while placing the weight on both hands. Straighten the legs. Touch the forehead to the knee. Thus, in the final position the toes of the feet and the claws of the hands will remain in a straight line. 

Breathing: Exhale while bending forward. Narrow the abdominal area to exhale as much as possible. 

Meditation: On the Swadhisthana Chakra. Mantra: ॐ Savitre Namah, that is, who produces the world, greet you. 

Benefits: All the benefits of position number 3 are obtained. 

11. Hasta Uttanasana

11. Hasta Uttanasana

Special: This is a repetition of position 2. 

Method: Raise the bent body up and move both hands above the head. Keep the distance of both arms equal to the width of the shoulders. Head and upper torso as far back as possible.

Breathing: Inhale while raising your hands. 

Meditation: On the purification cycle. 

Mantra: ॐ Akaya Namah, that is, O Giver of purity, greet you. Beej Mantra – 7. 

Benefits: The benefits of position number 2 are obtained. 

12. Prayer Mudra / Pranamasana / Namaskarasana

12. Prayer Mudra / Pranamasana / Namaskarasana

Special: This is a repetition of position number 1. 

Method: Stand upright with arms raised, with claws in the prayer posture. Relax the entire body. Respiratory: Exhale breathing and do normal breathing.

Meditation: On the Anahata Chakra.

Mantra/ sun prayer : ॐ Bhaskarai Namah means, O light, salute you. 

This is half the frequency of yoga sun salutation To do the entire frequency, the leg that we had reversed in posture number 4 and 9 will now be done with the other leg to do the full frequency. 

Just like we did the right foot back earlier, we will now do the left foot back. Thus a group of 24 rugs in total is called 1 frequency.

If you feel tired after doing half frequency (12 asanas), then relax while doing some breathing. Be alert while doing each asana. Keep chanting with joy. If you are unable to do any posture properly, then practice it first.

Important: The seeker should do 2 or 3 frequencies while taking care of his body. The best time to perform Surya Namaskar is Brahmamuhurta. After getting retired from toilet, take a bath and do it with a happy heart. 

Wear clean and loose clothes. The atmosphere should be quiet. Morning time is better for this, because the climate is pure at this time and the ultraviolet rays of the sun do not harm either. 

Therefore only the time of morning is suitable. If you are unable to do Surya Namaskar in the morning due to any reason, it can be done on an empty stomach or in the evening.

Precautions: All persons above 8 years of age can do this sun salute yoga asana. Problems of spinal cord, high blood pressure, heart defect and hernia etc. Diseased seekers should do this asana under the instruction of a guru.


  1. It is the provider of vital energy. 
  2. It has energy balance on both physical and mental levels. 
  3.  the whole body gets exercise by practicing namaskar yoga. 
  4.  Physical benefits due to the back and forth turn of the spinal cord Along with this, it also has more importance in Kundalini Jagran. Since the path of the spinal cord is only the spinal cord, the energy is also upward. 
  5. sun salute yoga gives mental peace. Increases memory power. Increases strength, semen and fast 
  6. is an enemy of possession. Does not allow old age to come to pass. 
  7. Women can make their body attractive, beautiful and shapely. sun salutation destroys all diseases.  
  8. makes you brighter like the Sun and surya namaskar weight loss fast. 
  9. Students must get benefits from these by doing sun salutation

To explain the importance of the Sun yoga, our religious texts have been described since time immemorial.

Even today the sun is a mystery and the search continues. But one thing is sure that it has been attracting us since ancient times. Whether we go to the previous ages or to the present age, the sun has always been giving us life-giving energy. 

Today scientists are doing one day to night to know about the sun, while our sages and sages also knew its divinity and its use. The Sun brings alive not only our body but also our subtle body with its enlightenment power. 

Scientists call it a ball of fire or a planet, but in ancient times, many of its secrets were understood by our mystics and the art of using it was brought to the public welfare. But now the knowledge of the Sun is endangered. 

Here we want to discuss a little bit to explain the mystery of the sun, so that when we greet the sun, our mind will show reverence, dedication and faith and we can benefit from it.

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