“Surya Namaskar”, or “Sun Salutations”

This is a form of worshiping God by meditating on the Sun, the energy provider. Surya Namaskar is useful in achieving concentration. Surya namaskara is a series of twelve physical postures. For each of the postures, there is a particular breathing pattern to be followed. With each posture, a particular mantra - name of the sun is chanted.

Start Suryanamaskara by facing the sun and saying the following prayer:

“Om Hiranmayena Paatrena satyasa Vihitam Mukam

Tatvam Bushanya paarunu Satya Darmaya Drishaye”

Step	Name	Mantra	Breathing	Explanation
1	Siddha (Pranamasana)	Om Mitraaya Namah	Inhale exhale	Stand straight with feet together, body straight, eyes closed, palm together touching eachother in front of the chest (namaskara mudra)
2	Urdhvasan	Om Ravaye Namah	Inhale	Take the hand up in namaskara mudra pointing the sky, head & spine bent backaward and body above the trunk in a curved arch
3	Uttanasan	Om Sooryaya Namah	Exhale	Bring the hands straight down with both the palm touching the ground without bending the knees & Forehead touching the knees and chin touching the chest
4	Eka Paad Prasarnasan	Om Bhaanave Namah	Inhale	Keep the right foot and both the palm steady on the ground with the left leg stretched straight backward, right knees folded with calf muscle, thigh and last rib touching eachother & head thrown backwards making arch like spine and eye looking at the sky.
5	Chaturang Dandasan (Dwi paad prasarnasan)	Om Khagaaya Namah	Exhale	Stretch the right leg backward with both the feet touching eachother without moving the palm from the ground. The entire body in a stright line from head to heel , and eyes looking the ground.
6	Ashtanga Namaskara	Om Pooshne Namah	Suspend	Without moving the palm and toes bend both the elbow. Forehead, chest and knees touching the ground simoutaneously. With chin pressed to the chest
7	Urdhvamukh Shwanasan	Om Hiranya Garbhaaya Namah	Inhale	Straighten the arms & elbows, chest pushed outside with head and shoulder thrown backward like arch shaped. Eyes looking at the sky, feet together and knees touching the ground.
8	Adhomukh Shwanasan	Om Mareechaye Namah	Exhale	Without shifting the palm and toes raise the trunk upwards. Hands, legs elbows and knees straighten. Head pulled downwards with chin touching the chest.
9	Eka Paad Prasarnasan	Om Aadityaaya Namah	Inhale	Keep the left foot and both the palm steady on the ground with the right leg stretched straight backward, left knees folded with calf muscle, thigh and last rib touching eachother & head thrown backwards making arch like spine and eye looking at the sky.
10	Uttanasan	Om Savitre Namah	Exhale	Bring the hands straight down with both the palm touching the ground without bending the knees & Forehead touching the knees and chin touching the chest
11	Urdhvasan	Om Arkaaya Namah	Inhale	Take the hand up in namaskara mudra pointing the sky, head & spine bent backaward and body above the trunk in a curved arch
12	Siddha (Pranamasana)	Om Bhaaskaraya Namah	Inhale exhale	Stand straight with feet together, body straight, eyes closed, palm together touching eachother in front of the chest (namaskara mudra)

Benefits of Suryanamaskar:

• Ventilates the lungs, and oxygenates the blood
• Tones up the digestive system by the alternate stretching and compression of abdominal organs
• Tones up the nervous system and improves memory
• Broadens chest and beautifies arms.
• Provides grace and ease of movements to the body.
• Produces health, strength, efficiency and longevity.
• Provides good sleep and calms anxiety.
• Develops muscle flexibility.
• Energizes the skin
• Suppresses menstrual irregularity and assists in easy childbirth.