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How To Do Surya Namaskar? 12 Surya Namaskar Postures And Benefits

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How To Do Surya Namaskar?

Morning is the right time to practice Surya Namaskar as the early morning sun-rays are rich source of Vitamin D which is required for strong bones and clear eyesight. You can use a carpet or a small piece of cloth for doing this. To attain the complete surya namaskar benefits, there are twelve mantras for each of the twelve postures and these mantras are to be recited for each posture. 

12 poses of Surya Namaskar

First Posture – Namaskarasana

You should be in a standing position with palms folded in front of your chest, feet together and toes touching each other. Breathe as usual and recite the mantra.

Mantra

Om Mitrayah Namaha

Benefits

The mind and body turn out to be healthy

Second Posture – Parvatasana

Lift your arms over your head and shoulders, with palms touching each other. The biceps should touch the ears. Inhale and stretch your abdomen to the maximum extent and tilt backwards.

Mantra

Om Ravaye Namah

Benefits

A good exercise for the shoulders and the food pipe (Esophagus). Vision is also enhanced.

Third Posture – Namaskara Hastapadasana

Breathe in deeply and hold the breath. Bend forward without folding the knees and keep the palms on the floor. Touch your knees with the forehead and exhale deeply. Initially, if you are not able to keep the palms on the floor, you can just touch it with the fingers.

Mantra

Om Suryaya Namaha

Benefits

This exercise is a remedy for belly and digestive ailments. The chest and hands become strong and your body grows to be well balanced. Also, diseases of the feet and fingers are set right.

Fourth Posture – Ekapada Prasaranasana

Breathe in and drag your right leg backward, with the knee and fingers of the foot touching the floor. Press hard the abdomen and belly such that they touch the left leg. Now raise your head as high as possible and look upward. Hold breath and resume in the posture for sometime.

Mantra

Om Bhanave Namaha

Benefits

As this exercise stretches the small intestine and the seminal vesicles, it is a good remedy for constipation and diseases of the liver. Besides, thinness of the semen and diseases of throat are also corrected.

Fifth Posture – Bhudharasana

Breathe in deeply and hold it. Pull both the legs backwards and keep the thumbs of the feet, ankles and knees touching each other. Keep the head, waist, the back and the elbows in a line and bend forward with the palms on the floor. Your body looks like a bow now.

Mantra

Om Khagaya Namaha

Benefits

This movement helps to relieve from the pains – especially of arms, legs and the knees. It is also good for the abdominal disorders.

Sixth Posture – Ashthanga Pranipatasana

Inhale and hold the breath. Keep the knees on the floor and make the chest and forehead to touch the floor. The palms are to be placed on the side of the chest. Ensure that the abdomen should not touch the floor and drag it.

Mantra

Om Pusane Namaha

Benefits

This exercise makes the arms strong and if ladies perform this Asana before getting pregnant, the child could be prevented from many diseases.

Seventh Position – Bhujangasana

Inhaling the breath, lower your waist and raise your upper body. Now look upwards and keep the arms straight.

Mantra

Om Hiranya-Garbhaya Namaha

Benefits

Apart from toning up the body and the back muscles, this Asana improves eyesight. Disorders related to the reproductive system and the irregularities in female’s menstrual cycle are corrected. Also improves blood circulation.

[Read: What Are The Benefits Of Surya Namaskar]

Eighth Posture – Bhudharasana

This position is the same as that of Bhudharasana, explained in fifth position.

Mantra

Om Marichiye Namaha

Ninth Posture – Ekapada Prasaranasana

Repeat the process of fourth position.

Mantra

Om Adityaya Namaha

Tenth Posture – Namaskara Hastapadasana

The position is same as that of the third one.

Mantra

Om Savitre Namaha

Eleventh Posture – Parvatasana

The procedure is same as that of step two.

Mantra

Om Arkaya Namaha

Twelfth Posture – Namaskarasana

Same as that of first position

Mantra

Om Bhaskaraya Namaha

This full round of Surya Namaskar can be repeated as many times as possible.
“Om Sri Savitra Soorya Narayanaaya Namah”

Nayana Hegde

Expert in Ayurvedic treatments for Women health, Yoga, Skincare and Infertility.

Nayana Hegde

Expert in Ayurvedic treatments for Women health, Yoga, Skincare and Infertility.

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110 comments
Shinae
Shinae 5pts

Wondering why you used an infographic on Facebook showing the Ashtanga type of Sutya Namaskra B when your article describes a completely different sun salutation? What is the lineage of this particular Surya Namaskara? The names of the poses are completely different from those use by either Iyengar yoga or Ashtanga yoga. 

Sandy Pena
Sandy Pena 5pts

Strong bones good for preventing osteoporosis . and blood pressure also cholesterol . Known for keeping a healty body . \U0001f603\U0001f603\U0001f603

Naveen Pedersen
Naveen Pedersen 5pts

As Jimmy Russo says yoga done properly will not cause injuries...you must be aligning your hands on the floor inproperly...also to your answer if you should continue yoga. .definitely.. but do poses that do not agravate your shoulder right now..give it some rest ..but never give up on yoga totally!

Ayurveda
Ayurveda 5pts

They could have different names but could be the same pose

Helena Reis Souza Catopodis
Helena Reis Souza Catopodis 5pts

You mentioned a glow on our skin n I hv noticed at my studio that the allteachers hv glowy radiant skin..

Helena Reis Souza Catopodis
Helena Reis Souza Catopodis 5pts

Do the poses hv different names in Hatha or Vinyasa? I do this poses in Yoga but the teachers say other names...

Sandy Pena
Sandy Pena 5pts

I love yoga . So good for joints and keeping the body strong .

Allie Rae
Allie Rae 5pts

FYI I know Pandya Mahesh Dhanisha

Randy Lisa Adair
Randy Lisa Adair 5pts

Which language are these mantras and what do they mean and translate to?

sunnyd477
sunnyd477 5pts

These mantras are in pure Sanskrit, the language used by Indian rishis, sages & sadhus...the guys that gave the world Yoga in its pure form...

Ayurveda
Ayurveda 5pts

Yes but make sure the place is well ventilated :)

Kristy VanKleef
Kristy VanKleef 5pts

love sun and moon salutations so much fun and feels sooooo good!! xox

Madhavi Meruga
Madhavi Meruga 5pts

I am doing yoga from a long time I do have this pain from 3 months my question is can I continue or stop till pain gets control.

Jimmy Russo
Jimmy Russo 5pts

You may have the wrong alignment in some of the moves. Take a yoga class and ask for help

Dany Russell
Dany Russell 5pts

May I get a copy of that infographic, please?

Murty D Srirama
Murty D Srirama 5pts

Regularly doing Surya namaskarams will also give freshness, relieved knee problems as per my experience, but I have one question, is it required to do Surya namaskarams I the open atmosphere for better results or is it ok if it is done in house also?

Murty D Srirama
Murty D Srirama 5pts

Explained elaborately, though I am doing regularly, got some more details, thanks for sharing useful information

Samantha Smith
Samantha Smith 5pts

babeArlen Roberts u wanted to start working out:)

Madhavi Meruga
Madhavi Meruga 5pts

I am doing suryanamaskar everyday 30 to 40 mints but recently I have sever shoulder pain can I continue it or not

Amir Anees
Amir Anees 5pts

While Saying Namaz 5 times a day I am doing almost same yoga since last 40 years

Renato Pamoso
Renato Pamoso 5pts

Thank you so much for the info, More Power Ayurveda! Mor

Ayurveda
Ayurveda 5pts

It offers an easy and inexpensive way to be in proper shape by stretching the abdominal muscles naturally. Some of the Sun Salutation poses help lose extra fat on belly by stimulating sluggish glands like the thyroid gland (which has a big effect on our weight) to increase hormonal secretions. Regularly practicing Surya Namaskar can regulate irregular menstrual cycles among women and also ensure an easy childbirth. Last but not the least; it helps in bringing back the glow on your face, preventing onset of wrinkles and making it ageless and radiant.

Renato Pamoso
Renato Pamoso 5pts

Whats the benifit for this yoga aside from blood circulation.

Subbiah Ramesh
Subbiah Ramesh 5pts

Hi Ayurveda, can you please stop this kind of yoga n meditation posture n text? Hope u understand that Yoga is not an exercise to teach through poster or video...it's not appropriate....Yogaasnam align with body , mind n energy should be learn in person from master who offering...important breath technique can't be teach through posting....it is required constant practice with observation n guideline then one can practice at home....pl understand...it not offend anyone rather correcting....also improper yoga technique cause phyaical damage....pl learn from guru or master who offering not teaching

Vishnu Narayanan
Vishnu Narayanan 5pts

I dont think it is the correct way , it a wrong postures , i have trained yoga , kalari. (Martiak art) , but nowhere i. Seen like this.

Ayurveda
Ayurveda 5pts

Teresa M Bryant Now you can! :)

Mari Caminos
Mari Caminos 5pts

paguina bella "podría ser en casteñano

Teresa M Bryant
Teresa M Bryant 5pts

I wish I could print this out...hey! My frd! Nina! Bet I know where to go!!!