12 Surya Namaskar Mantras: Meaning, Benefits, and Steps to Energize Your Body and Soul

What is Surya Namaskar?

Surya Namaskar, or Sun Salutation, is a sacred yogic sequence of 12 powerful asanas (poses) that honor Surya Deva — the Sun God — revered in Hinduism as the embodiment of health, vitality, and divine wisdom.

Traditionally practiced at sunrise, Surya Namaskar aligns your physical movement with your breath and divine chants, offering a complete mind-body-spirit experience. Each pose corresponds to a specific mantra, enhancing the meditative and spiritual depth of the practice.

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The 12 Surya Namaskar Mantras: Meanings and Pose Benefits

Each step in the Surya Namaskar sequence is paired with a mantra dedicated to a different form or aspect of the Sun. Here’s a detailed guide:

1. Pranamasana (Prayer Pose)

Mantra: ॐ मित्राय नमः (Om Mitraya Namah)
Meaning: Salutations to the friend of all.
Benefits: Centers your awareness, aligns the posture, and sets a calm, devotional tone.

2. Hasta Uttanasana (Raised Arms Pose)

Mantra: ॐ रवये नमः (Om Ravaye Namah)
Meaning: Salutations to the radiant one.
Benefits: Stretches the chest and abdomen, expands lung capacity, and boosts energy.

3. Hasta Padasana (Standing Forward Bend)

Mantra: ॐ सूर्याय नमः (Om Suryaya Namah)
Meaning: Salutations to the dispeller of darkness.
Benefits: Enhances flexibility in the spine and hamstrings; soothes the nervous system.

4. Ashwa Sanchalanasana (Equestrian Pose)

Mantra: ॐ भानवे नमः (Om Bhanave Namah)
Meaning: Salutations to the illuminator.
Benefits: Strengthens legs, opens the hips, and improves balance.

5. Dandasana (Stick Pose)

Mantra: ॐ खगाय नमः (Om Khagaya Namah)
Meaning: Salutations to the one who travels through the sky.
Benefits: Builds arm and core strength, improves posture and endurance.

6. Ashtanga Namaskara (Eight-Limbed Salutation)

Mantra: ॐ पूष्णे नमः (Om Pushne Namah)
Meaning: Salutations to the giver of nourishment.
Benefits: Strengthens the arms and chest; fosters humility and surrender.

7. Bhujangasana (Cobra Pose)

Mantra: ॐ हिरण्यगर्भाय नमः (Om Hiranyagarbhaya Namah)
Meaning: Salutations to the golden cosmic self.
Benefits: Stimulates abdominal organs, improves spinal flexibility, and tones the back.

8. Parvatasana (Mountain Pose / Downward Dog)

Mantra: ॐ मरीचये नमः (Om Marichaye Namah)
Meaning: Salutations to the shining one.
Benefits: Lengthens the spine, improves circulation, and energizes the entire body.

9. Ashwa Sanchalanasana (Opposite Leg Forward)

Mantra: ॐ आदित्याय नमः (Om Adityaya Namah)
Meaning: Salutations to the son of cosmic mother Aditi.
Benefits: Strengthens thighs and knees, tones the digestive organs.

10. Hasta Padasana (Return Forward Bend)

Mantra: ॐ सवित्रे नमः (Om Savitre Namah)
Meaning: Salutations to the stimulator or inspirer.
Benefits: Calms the brain, relieves tension in the spine, and increases focus.

11. Hasta Uttanasana (Return Raised Arms Pose)

Mantra: ॐ अर्काय नमः (Om Arkaya Namah)
Meaning: Salutations to the one worthy of praise.
Benefits: Opens the heart center, expands lung function, and revitalizes the body.

12. Tadasana (Standing Pose)

Mantra: ॐ भास्कराय नमः (Om Bhaskaraya Namah)
Meaning: Salutations to the giver of wisdom and brilliance.
Benefits: Grounds the body, improves stability, and integrates the practice.

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Why Practice Surya Namaskar with Mantras?

Integrating mantras with movement brings sacredness to every pose. The combination offers:

• Mental Clarity: Chanting calms the mind and brings focus.
• Physical Vitality: Strengthens muscles, improves posture, and boosts circulation.
• Spiritual Growth: Cultivates devotion, gratitude, and connection to cosmic energy.

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Surya Deva: The Radiant Deity of Health and Wisdom

Surya Deva is more than a celestial body — he is divine energy in Hindu cosmology. Depicted in scriptures riding a golden