What Is Surya Namaskar?, Asanas, Mantras And Breathing Technique, Best Time To Perform, Health Benefits Of Surya Namaskar

What Is Surya Namaskar?

In order to have an immense strong positive impact on body and mind, Surya Namaskar is very beneficial.

Surya Namaskar is a cycle of series of 12 different asanas or yoga poses with chanting of 12 Mantras to be performed early in the morning.

Mantras provide spiritual element to the practice of performing Surya Namaskar.

Surya Namaskar is generally, "Surya" Means "Sun" and "Namaskar" means "Salutation" which depicts as "an eternal salutation to the sun".

Surya Namaskar Provides sensation to awake the body and get energy directly from the sun.

Surya Namaskar includes a blend of fundamental asanas along with rhythmic movements and breathing technique. Breathing technique includes practice of breathing in, breathing out and holding a breath for a longer period of time.

During Surya Namaskar, the asanas with bending of folding is associated with exhalation and asanas with extending is associated with inhalation.

It is said that, the manipura (solar plexus) chakra, located in the naval area also called as second brain is activated by performing Surya Namaskar. These increases the creative abilities of an individual.

Surya Namaskar reduces stress and tension from the body and mind, improves blood circulation, regulates breathing and stimulates central nervous system. Calms person's mind and a person thinks more clearly. 

Each asanas of Surya Namaskar increases flexibility and body gets warmed up to make it more powerful.


Asanas To Be Performed In Surya Namaskar:

⚽Pranamasana(Prayer Pose)

⚽Hastauttasana(Raised Arm Pose)

⚽HastaPadasana(Standing Forward Bend)

⚽Ashwa Sachalasana(Equestrian Pose)

⚽Dandasana(Stick Pose)

⚽Ashtanga Namaskar(Saluting With Eight Parts Or Points)

⚽Bhujangasana(Cobra Pose)

⚽Adhomuktasana(Downward Facing Dog Pose)

⚽Tadasana(Mountain Pose)

⚽Urdhva Hastasana(Upward Salute)


Mantras To Be Chanted While Performing Surya Namaskar:

πŸ™Om Mitraaya Namahaa

πŸ™Om Ravaye Namahaa

πŸ™Om Suryaaya Namahaa

πŸ™Om Bhanava Namahaa

πŸ™Om Khagaaya Namahaa

πŸ™Om Pushpane Namahaa

πŸ™Om Hiranyagarbhaaya Namahaa

πŸ™Om Marichaye Namahaa

πŸ™Om Adityaaya Namahaa

πŸ™Om Sivitre Namahaa

πŸ™Om Akaarye Namahaa

πŸ™Om Bhaaskaraaya Namahaa

πŸ™Om Shri Savitru Surya Naraayanaaya 

Breathing Technique To Be Followed During Surya Namaskar:

There are 5 breathing technique to be followed while performing Surya Namaskar:


          Taking A Long Breath.


          Taking Out A Long Breath.


          Holding The Breath.

πŸ‘‰Anantar Kumbhak

          Holding The Breath After Breathing In.

πŸ‘‰Bahir Kumbhak

          Holding The Breath After Breathing Out.

Best Time To Perform Surya Namaskar:

Performing Surya Namaskar at the right time and right place gives you maximum benefits. Surya Namaskar is bowing down to the sun.

When you perform Surya Namaskar, Divas or Divine impulses gets attracted which rules the different parts of the body.

Solar Plexus is the central point of the body, also called as second brain is situated behind the navel and connects with the sun. Hence, Surya Namaskar is performed early in the morning, facing the sun which helps to boosts the solar plexus.

Performing Surya Namaskar early in the morning rejuvenates the body and refreshes mind. Also, early in the morning, the ultra-violet rays are not so harsh  and so your skin doesn't get overexposed to the sun.

Performing asanas early in the morning makes an individual more active and prepares body to work with energy and enthusiasm.

If you are beginner, start the practice of performing Surya Namaskar in the evening and not in the morning. The reason behind this is, in the evening your muscles are more active and flexible. Hence, you can perform Surya Namaskar more easily. For a beginner, the body is stiff in the morning, which may cause severe consequences. Once you are comfortable with all 12 different asanas, then perform in the morning.

Make sure to perform Surya Namaskar with an empty stomach.

Surya Namaskar is performed in an open space to form a deep connection with the outer atmosphere. Also. if you are performing indoor, make sure the room is sufficiently ventilated.

Health Benefits Of Surya Namaskar:


πŸ’§Makes Body Flexible and Toned

12 Different yogasana engages different parts of the body. Makes your body flexible and the whole body gets toned up. There is improvement in the over all posture and maintains balance of your body,  the muscles of the arms and waist are strengthened. Spine and waist becomes more flexible, even ligaments are strengthened. The whole body gets stretched.

πŸ’§Weight Management

During Surya Namaskar, mostly the abdominal region/muscles are stretched and excess fat around the abdomen is reduced. Helps in shedding fat in areas such as hip, thigh, abdomen, neck and chin. Helps to prevent the unwanted fat deposition around these areas. Boosts up the metabolism. In Women, Surya Namaskar helps to regulate the hormonal secretions in the thyroid gland, hence maintains the weight.

πŸ’§Good For Beautiful Skin And Hair

Surya Namaskar improves blood circulation, thus maitaining the natural glow of skin. Prevents the occurrence of wrinkles, graying of hair and hair loss. Helps to make your skin look ageless and radiant. Prevents aging of hair. 

Improves Blood Circulation Of The Body

While performing Surya Namaskar, there is active process of inhalation and exhalation. Due to this, the lungs are constantly ventilated and blood remains oxygenated. Improving blood circulation, helps to detoxify the body and get rid of excess of carbon dioxide and other toxic gases.


πŸ’§Promotion Of A Regular Menstrual Cycle.

Surya Namaskar is very beneficial for irregular menstrual cycle. The asanas helps to suppress the irregularity in menstrual cycle. Ensures an easy childbirth.

πŸ’§Balances Your Doshas

Surya Namaskar helps to balance the three doshas Pita, Kapha and Vata. There occurs an imbalance in these three dosha due to weather, food , stress, hours of sleep and even irregular day-to-day activities. With the regular practice of Surya Namaskar, you can keep your doshas in balance.

πŸ’§Boosts Cognitive Skills

The nervous system includes brain and spinal cord. Surya Namaskar activates/stimulates nervous system. These helps to increase the concentration and focus of an individual. Helps to improve memory. Stabilizes the activity of the endocrine and thyroid gland, reduces anxiety and cause sensation of complete calmness.

The asanas mainly focuses on breathing exercise, which helps to relax your mind and sharpens your intellect. Helps to increase your energy level and self-awareness levels.
There is increase in emotional stability due to breathing technique in Surya Namaskar, which have a positive effect on your nerve cells.  

Creates a sense of balance between left and right side of the brain. Decreases mood swings.

πŸ’§Improves Irregular Sleep Patterns

Surya Namaskar helps to relieve stress, tension and anxiety. Relaxes the mind and thus induce sleep.

πŸ’§Improves Bone Health

Surya Namaskar is performed while facing the sun. This helps to absorb the required amount of Vitamin D to the body. Thus is helpful in maintaining your bone health and skeletal deformities caused due to lack of Vitamin D.

πŸ’§Helps Maintain Cardiovascular Health

Lack of Vitamin D leads to heart disease and premature death. Surya  Namaskar is beneficial to maintain the health of the heart.

πŸ’§Boosts Immunity
The mantras chanted during Surya Namaskar, helps to provide harmony within and cause soothing vibration that removes fatigue. Provides better functioning of the lings, respiratory system and hand grip strength.
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