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Surya Namaskar With Mantras – Introduction, Benefits, Poses and More!

Surya Namaskara

Surya Namaskar or sun salutation is the modern day Yoga practice, also known as ‘salute to the sun.’ The practice includes a set of twelve asanas or body poses, each with a different mantra. The mantras form an important part of aditya hridaya stotra and have profound effects on an individual.

Introduction to Surya Namaskar with Mantras

The sun is an avital source of energy to sustain life on earth. This is acknowledged since ancient times and Surya Namaskar is an appreciation offered to the sun. Mantras are recited for every pose. The sun is believed to be connected to solar plexus located behind the navel. This is the central point in the human body, also known for creative and intuitive abilities.

Surya namaskar stimulates this region, enhancing the solar plexus and increasing creative abilities in the individual. The technique also has several other physical and psychological benefits in the long run.

Sculpture of the 12 asanas
Sculpture of the 12 asanas of Surya Namaskar in Indira Gandhi Airport, Delhi

Surya Namaskar Benefits

The eternal salutations to the sun awaken the body and the mind to derive energy directly from the sun. In most traditions and cultures, the sun is a symbol of consciousness. Hence, performing this highly energetic technique helps access the energy from the environment.

To experience a phenomenal effect on the mind, body and the spirit, it is recommended to face east and breathe correctly.

The rhythmic combinations of Surya Namaskar with mantras inspire self-motivation and also produces soothing vibrations. Moreover, it helps get rid of fatigue and induces peace of mind and wholeness.

Sun Salutation
Sun Salutation at a public yoga event

Surya Namaskar and aditya hridayam benefits

Surya Namaskar with mantras offers innumerable benefits if practised on a regular basis. This study takes you through every asana followed by the mantra and the benefits therein.

Pranamasana or the Prayer Pose

The mantra “Om Mitraaya Namaha” means being friendly to all.

This asana helps an individual maintain the body balance and also relaxes the nervous system.

Hastauttanasana or the Raised Arms Pose

It’s mantra is “Om Ravaye Namaha”, meaning the shining and/or the radiant one.

It helps stretch and tone the abdominal muscles and expands the chest. The practice encourages maximum intake of oxygen to utilize the lung capacity.

Hastapadasana or Standing Forward Bend

“Om Suryaya Namaha” drives away darkness and generates activity.

It enhances the spine and waist flexibility, works on the hamstrings and also widens the shoulders and arms.

Ashwa Sanchalanasana or the Equestrian Pose

“Om Bhaanave Namaha” means the bright one.

The technique stretches and also strengthens the leg muscles and induces flexibility to the neck and the spine. Additionally, it’s very effective to treat indigestion and constipation.

Dandasana or the Stick Pose

“Om Khagaya Namaha” means all-pervading.

The asana strengthens the arms and the back and also enhances the posture. It’s great to stretch the shoulders and the chest and also induce calmness.

Ashtanga Namaskara  or the Salute with Eight Parts Pose

“Om Pooshne Namaha” is the mantra of of nourishment and fulfillment.

It works on the back and the spine, and also makes them flexible. The practice also strengthens back muscles and gets rid of tensions.

Poses of Surya Namaskar
Surya namaskar Poses

Bhujangasana or the Cobra Pose

The mantra “Om Hiranya Garbhaya Namaha” means one with a golden colored brilliance.

It stretches and induces flexibility to the shoulders, chest and back. It also enhances the heart function and elevates the mood.

Parvatasana or the Mountain Pose

The mantra “Om Mareechaye Namaha” means the giver of light in infinite ways.

Arms and legs muscles gain strength and blood flow increases to the spinal region.

Ashwa Sanchalanasana or the Equestrian Pose

“Om Aadityaaya Namaha” means the cosmic divine mother.

It tones the abdominal region and leg muscles also become more flexible.

Hastapadasana or the Standing Forward Bend

The mantra “Om Savitre Namaha” is is responsible for life.

It stretches the hamstrings and also works on the hips, shoulders, and arms.

Hastauttanasana or the Raised Arms Pose

“Om Arkaaya Namaha” means worthy of praise and glory.

This asana too expands the chest and helps utilize the maximum lung capacity.

Tadasana or the Standing or Palm Tree Pose

“Om Bhaskaraya Namaha” means the giver of wisdom and cosmic illumination.

Helps you get a better posture and also strengthen your thighs, knees and ankles.

Surya namaskar for the mind and body
Surya Namaskar to stimulate the mind and body

Benefits of Aditya Hridayam Maha Mantra

Apart from Surya Namaskar with mantras, Aditya Hridaya Stotra also has powerful effects on an individual. Agastya Maharishi is the mind behind the mantra and praises the sun god in all its glory. It also proves that everything in the universe is within us too. In fact, in astrology, the sun represents the soul.

Aditya Hridayam benefits include strengthening the soul and enhancing the will power. Further, it helps the soul to charge up and creates an aura to attract positive energy.