Surya Namaskar

1
 Surya Namaskar

Significance

Suryanamaskar (Sun salutation ) is combination of few asanas. Its roots

can be found in yoga philosophy of vedic traditions.

It is practiced in more than 40 different types all over India. There are
set of well balanced movements that will stretch all the muscles in the
body. Thus keeping the body and mind healthy.

Many yogis, great personalities have performed 1000+

suryanamaskaras everyday.

This exercise should be done everyday by everyone

Let us practice suryanamaskaras everyday and derive the immense

benefits that are offered.

2
 Surya Namaskar

13 Mantras

Mitraya Namah The Friend of All

Ravaye Namah The Shining One
Suryaya Namah The One who induces Activity
Bhanave Namah The One who Illuminates
Khagaya Namah The One who moves quickly in the Sky
Pushne Namah The Giver of Strength
Hiranyagarbhaya Namah The bright Centre of All Energy
Marichaye Namah The Lord of Dawn
Adityaya Namah The Son of Aditi
Savitre Namah The Benevolent Mother
Arkaya Namah The One who is fit to be Praised
Bhaskaraya Namah The One who leads to Enlightenment
Srisavitrusuryanarayanaya Namah The Surya (Sun)

3
 Surya Namaskar
Beginning Shloka (To be said before first Suryanamaskar)
DHYEYAH SADA SAVITRU MANDALA MADHYAVARTI
NARAYANAH SARSIJA SANA SANNI VISHTHAH ||

KEYURVAN MAKAR KUNDALAVAN KIRITI

HARI HIRANYA MAYA VAPUR DHRUTA SHANKHA
CHAKRAH ||

Meaning : Always worship the Sun [ Our Energy Source ] sitting at the
centre of galaxy, on lotus, wearing Keyur, Makarkundal Crown,
holding Conch and Chakra and having glittering golden body

Ending Shloka (To be said after last Suryanamaskar)

ADITYASYA NAMASKARAN YE KURVANTI DINE DINE

AYUH PRADNYA BALAM VIRYAM TEJAS TESHAM
CHAJAYATE ||

Meaning : Those who regularly perform Suryanamaskaras attain healthy

long life. They become strong, knowledgeable and have courage to
fight with valour. They posses brightened personality 4
 Surya Namaskar

Position 10 / Siddha position

Pranamasan
Normal Breathing

Procedure : Hands together in Namaskar position

Forearms parallel to the ground Feet together.
Body weight evenly distributed over both feet.
Calves, quads and hamstrings tightened.
Abdominal muscles tightened.

Benefits : Good for the diseases of the throat. Voice

is enhanced. Both mind and body become
healthy.

5
 Surya Namaskar
Position 01 / 10

Urdhvasan
Inhale

Procedure : Palms joined and pushed up and

back. Biceps touching ears. Maintain sight on
wrists. Leg and Abdominal muscles remain
tight.

Benefits : Both the shoulders and the food pipe

(Esophagus) get exercise and diseases related
to them are corrected. Eyesight is also
improved.

6
 Surya Namaskar
Position 02 / 10

Uttanasan
Exhale

Procedure : From previous asana keep arms

straight Keep back straight and bend from
hips. Maintain sight on wrists. Try to put
palms flat on ground. Try to touch forehead
to knees. Do not bend the knees.

Benefits : Disorders of the belly and digestive

system are corrected. The chest and hands
become stronger and you become well
balanced, beautiful and good looking.
Diseases of the feet and fingers are also
corrected.

7
 Surya Namaskar
Position 03 / 10

Eka Pad Prasaranasan

Inhale

Procedure : From previous asana thrust one leg

back. Keep other foot in line with hands.
Try to arch and look backwards.

Benefits : The posture stretches the small

intestine and the seminal vesicles. Hence
this posture helps in correcting the
constipation and diseases of the liver.
Thinness of the semen is also corrected.
Diseases of the throat are also corrected.

8
 Surya Namaskar
Position 04 / 10
Chaturang Dandasan
Exhale
Procedure : From previous asana lift knee off ground
Thrust second leg backwards. Keep feet together and
knees together. Maintain straight & inclined line
throughout body. Keep sight on ground at right
angle.

Benefits : One gets relief from the pains - specially of

arms, legs and the knees. Bulging waist is trimmed
and it is good for the abdominal disorders.

9
 Surya Namaskar
Position 05 / 10

Sashtang Pranipatasan
Hold Breath

Procedure : Lower entire body to the ground slowly. Only

forehead, chest, knees and toes touch ground. Keep hands
and elbows close to the body. Keep feet together and knees
together.
Benefits : This posture makes the arms strong. If ladies perform
this Asana before getting pregnant, the breast fed babies
could be saved from the attacks of many diseases.

10
 Surya Namaskar
Position 06 / 10

Urdhvamukh Shwanasan
Inhale
Procedure : From previous asana push body
forwards and upwards. Keep feet together and
knees together. Tighten forearms, biceps and
triceps. Tighten abdominal muscles. Arch back
and look backwards.
Benefits : Tones up the body and the back muscles
and improves the eyesight. Corrects all kinds of
disorders related to the reproductive system,
corrects the irregularities in females menstrual
cycles. Blood circulation is also improved.

11
 Surya Namaskar
Position 07 / 10
Adhomukh Shwanasan
Exhale

Procedure : Keep lower body straight. Keep

upper body straight. Create the
“mountain” shape. Keep feet together and
knees together. Try to keep feet flat on
the ground. Tuck head in between arms.
Push chin towards the chest.

Benefits : One gets relief from the pains -

specially of arms, legs and the knees.
Bulging waist is trimmed and it is good
for the abdominal disorders.

12
 Surya Namaskar
Position 08 / 10
Eka Pad Prasaranasan
Inhale
Procedure : From previous asana thrust one leg
forward. Keep forward foot in line with hands.
Try to arch and look backwards.
Benefits : The posture stretches the small intestine
and the seminal vesicles. Hence this posture
helps in correcting the constipation and
diseases of the liver. Thinness of the semen is
also corrected. Diseases of the throat are also
corrected.

13
 Surya Namaskar
Position 09 / 10

Uttanasan
Exhale

Procedure : From previous asana keep palms

flat fixed on ground. Bring right foot
forward in original position. Keep legs and
arms straight. Try to touch forehead to
knees. Do not bend the knees.

Benefits : Disorders of the belly and digestive

system are corrected. The chest and hands
become stronger and you become well
balanced, beautiful and good looking.
Diseases of the feet and fingers are also
corrected.

14
 Surya Namaskar
Position 10 / Siddha position

Pranamasan
Normal Breathing

Procedure : Hands together in Namaskar position

Forearms parallel to the ground Feet together.
Body weight evenly distributed over both
feet. Calves, quads and hamstrings tightened.
Abdominal muscles tightened.

Benefits : Good for the diseases of the throat.

Voice is enhanced. Both mind and body
become healthy.

15
 Surya Namaskar
Position Asana Name(s)

Position 10 / Siddha Pranamasan / Namaskarasan

Position 01 Urdhvasan / Ardha Chandrasan

Position 02 / 09 Uttanasan / Hastapadasan

Position 03 / 08 Eka Pad Prasaranasan / Ardha Bhujangasan

Position 04 Chaturang Dandasan / Makarasan

Position 05 Sashtang Pranipatasan / Ashthanga Pranipatasan

Position 06 Urdhvamukh Shwanasan / Bhujangasan

Position 07 Adhomukh Shwanasan / Parvatasan

16