Surya Namaskar (Sun Salutation) is a sequence of 12 yoga postures performed in a flowing sequence typically synchronized with breath. It is a full body workout. It improves flexibility, strengthens the muscles, and promotes overall well-being. In addition, it improves mindfulness.
Traditionally, it is performed facing the sun. It is a great way to boost physical and mental health. Each round consists of 12 steps. Each of the 12 steps of Surya Namaskar is associated with Bij (seed) mantras. Chanting these mantras while performing each step, can increase focus, improve energy flow, and bring a sense of devotion to the work performed.
Step by step Guide with Bij (seed) mantras:
1. Pranamasana (Prayer Pose):
- To begin, stand straight on your mat or in front of your mat, bringing the toes and ankles of your legs closer to each other.
- Then, join your palms together in front of your chest, and take a deep breath.
- Meanwhile, keep your knee, back, spine, chest, and throat straight and keep your body in a relaxed mood.
- Now, inhale deeply and exhale fully.
- Mantra. ‘Om Mitraye Namah’. (Salutation to friends of all)
2. Hasta Uttanasana (Raised Arms Pose):
- Next, inhale and stretch your arms upward and then backward.
- At the same time, arch your back slightly and keep your biceps close to your ears.
- However, avoid bending too far.
Mantra. ‘Om Ravaye Namah’. (Salutation to Shining One)
3. Padahastasana (Standing forward bend)
- Then, from the previous pose, exhale and bend forward from your hips.
- Keep your back straight. Try to touch your toes (or as far as you can.)
- Ideally, keep your knees straight . If not possible, make it slightly bent.
Mantra. ‘Om Suryaya Namah’ (Salutation to One who illuminates)
4. Ashwa Sanchalanasana (Equestrian Pose)
- Then, step your right leg backward lowering your knees to the ground.
- Next, keep your left foot between your hands and look up.
- In this position, maintain an open chest and spine extended.
Mantra. ‘Om Bhanave Namah’ (Salutation to One who bestows light)
5. Dandasana ( Plank Pause)
- After that, step your left leg back to join your right.
- Keep your body in a straight line from head to heel.
- Meanwhile, engage your core and breathe steadily.
Mantra. ‘Om Khagaya Namah’ (Salutation to One who moves swiftly in the sky)
6. Ashtanga Namaskara (Eight-limbed pose)
- Next,lower your knees, chest and chin to the ground.
- Keep your hips slightly up and elbows close to the body. (Only eight points should touch the ground. Feet, knees, hands, chest and chin)
Mantra. ‘Om Pushne Namah (Salutation to the nourisher of all)
7. Bhujangasana (Cobra Pause)
- Then, slide your chest forward and lift it up.
- Keep your elbows slightly bent and gaze upward.
- Meanwhile, relax your shoulders. Don’t strain your lower back.
Mantra: ‘Om Hiranyagarbhaya Namah (Salutation to the golden cosmic self)
8. Adho Mukha Svanasana (Downward-Facing Dog Pose)
- From here, lift your hip up and back, forming an inverted ‘V’ shape.
- Keep your heels pressing towards the ground.
- Also, extend your spine and relax your head, neck and shoulders.
Mantra: ‘Om Marichaye Namah’ (Salutation to the Lord of the dawn)
9. Ashwa Sanchalanasana (Equestrian pose - opposite leg)
- Now, step your right foot forward between your hands.
- Lower your left knee to the floor and look up.
- Keep your back straight and chest open.
Mantra: ‘Om Adityaya Namah’ (Salutation to the son of Aditi, cosmic mother)
10. Padahastasana (Standing forward bend)
- Next, step your left foot forward to meet your right.
- Then, bend forward from your hip, keeping your spine elongated.
- Touch your toes if possible.
Mantra: ‘Om Savitre Namah’ (Salutation to the stimulating power of the sun)
11. Hasta uttanasana (Raised arms pose)
- Now, rise up. Stress up your arms back and up.
- Then, slightly arch your back while keeping arms aligned with ears.
Mantra ‘Om Arkaya Namaha‘ (Salutation to the source of energy)
12. Pranamasana (Prayer pose)
- Finally, bring your palms together at your chest. Stand tall and relax your breathing.
- Mantra: ‘Om Bhaskaraya Namah’ (Salutation to the one who brings light)
Benefits of Practising Surya Namaskar with Bij Mantra:
- Firstly, it helps in Weight Loss by burning calories.
- In addition, it boosts metabolism and balance the body’s Energy Channels (Chakras)
- Moreover, it improves flexibility and strengthens muscles.
- Furthermore, it supports Cardiovascular Health and blood circulation
- As a result, it stimulates digestion and helps in detoxification of the body.
- At the same time, it reduces stress and anxiety, calms the mind and improves focus.
- Notably, it deepens the spiritual connection to the practice.
- Additionally, it improves breathing coordination with movement.
- Consequently, it brings a sense of peace and mindfulness.
- Lastly, it enhances posture by aligning the body and strengthening the spine.
Final Thought
In conclusion, Surya Namaskar is more than just a physical exercise- it is a spiritual discipline. When practiced with Bij mantra, it becomes a deeply transformative experience for the body, mind and soul.
‘Practice Surya Namaskar Daily & Live a Healthy Life.’
