Surya Namaskar

Meaning and Spiritual Significance of Surya Namaskar

The Sanskrit word “Surya” means sun, and “Namaskar” means salutation or bow. Surya Namaskar is a gesture of gratitude toward the sun, acknowledging its role as the ultimate source of energy and consciousness.

In yogic philosophy, the sun represents:

• Vital life force (Prana)

• Inner light and awareness

• Health, discipline, and vitality

Traditionally, Surya  is practiced at sunrise, facing east, to absorb the sun’s energy and cultivate inner balance.

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History and Origin of Surya Namaskar

The roots of Surya Namaskar can be traced back to Vedic traditions, where sun worship was a daily ritual. References to sun salutation appear in ancient texts such as:

• Rig Veda

• Yajur Veda

• Hatha Yoga Pradipika

• Yoga Makaranda

In the early 20th century, Surya Namaskar was systematized as a physical practice by yogic masters and royal patrons, making it accessible to the masses.

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Structure of Surya 

A complete round of Surya Namaskar consists of 12 yoga postures, performed in a smooth, rhythmic sequence synchronized with breath.

One round includes:

• 12 asanas

• 12 breathing movements

• 12 mantras (optional)

Practicing multiple rounds enhances endurance, flexibility, and strength.

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12 Steps of Surya Namaskar (With Asana Names)

1. Pranamasana (Prayer Pose)

• Stand at the front of the mat.

• Join palms at the chest.

• Focus on steady breathing.

2. Hasta Uttanasana (Raised Arms Pose)

• Inhale and raise arms overhead.

• Arch the back gently.

3. Uttanasana (Standing Forward Bend)

• Exhale and fold forward.

• Hands touch the floor beside the feet.

4. Ashwa Sanchalanasana (Equestrian Pose)

• Inhale and step the right leg back.

• Look forward, opening the chest.

5. Dandasana (Plank Pose)

• Hold breath.

• Step the left leg back into plank.

6. Ashtanga Namaskara (Eight-Limbed Pose)

• Exhale.

• Lower knees, chest, and chin to the floor.

7. Bhujangasana (Cobra Pose)

• Inhale and lift the chest.

• Keep elbows bent and shoulders relaxed.

8. Adho Mukha Svanasana (Downward Facing Dog)

• Exhale and lift hips upward.

• Form an inverted V shape.

9. Ashwa Sanchalanasana

• Inhale and bring the right foot forward.

10. Uttanasana

• Exhale and bring the left foot forward.

11. Hasta Uttanasana

• Inhale and raise arms overhead.

12. Pranamasana

• Exhale and return to prayer pose.

Repeat the sequence by stepping the opposite leg back in step 4.

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Breathing Pattern in Surya 

Breath synchronization is essential:

• Inhale during upward or opening movements

• Exhale during downward or folding movements

This coordination enhances oxygen flow and calms the nervous system.

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Mantras for  Namaskar

Each step can be accompanied by a mantra:

1. Om Mitraya Namah

2. Om Ravaye Namah

3. Om Suryaya Namah

4. Om Bhanave Namah

5. Om Khagaya Namah

6. Om Pushne Namah

7. Om Hiranyagarbhaya Namah

8. Om Marichaye Namah

9. Om Adityaya Namah

10. Om Savitre Namah

11. Om Arkaya Namah

12. Om Bhaskaraya Namah

Chanting mantras enhances spiritual benefits.

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 Namaskar

Physical Benefits

• Improves flexibility and strength

• Enhances digestion and metabolism

• Strengthens muscles and joints

• Improves posture

• Boosts cardiovascular health

• Aids in weight management

Mental Benefits

• Reduces stress and anxiety

• Improves focus and memory

• Enhances emotional stability

• Promotes mindfulness

Spiritual Benefits

• Balances chakras

• Enhances self-awareness

• Cultivates gratitude and discipline

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 Namaskar for Weight Loss

Practicing 12–24 rounds daily:

• Burns calories

• Improves metabolism

• Tones muscles

• Supports fat loss

Dynamic practice increases heart rate and endurance.

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 Namaskar for Beginners

Beginners should:

• Start with 4–6 rounds

• Practice slowly

• Focus on alignment and breathing

• Rest when needed

Consistency is more important than speed.

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 Namaskar for Advanced Practitioners

Advanced practitioners can:

• Increase rounds to 24–108

• Practice at a faster pace

• Integrate breath retention

• Add mantra chanting

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 Namaskar and Chakra Activation

Each posture stimulates a chakra:

• Root Chakra – grounding

• Solar Plexus Chakra – energy

• Heart Chakra – balance

• Third Eye Chakra – awareness

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Best Time to Practice Surya Namaskar

• Early morning at sunrise

• Empty stomach

• Clean, open space

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Precautions and Contraindications

Avoid or modify if you have:

• High blood pressure

• Heart problems

• Severe back pain

• Pregnancy (advanced stages)

Always consult a yoga instructor if needed.

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Common Mistakes to Avoid

• Skipping breath coordination

• Rushing through poses

• Poor alignment

• Overexertion

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S Namaskar in Daily Routine

Just 10–15 minutes daily can:

• Increase energy

• Improve immunity

• Enhance mental clarity

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 Namaskar and Yogic Lifestyle

Surya Namaskar encourages:

• Discipline

• Mindfulness

• Balanced living

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Scientific Perspective on  Namaskar

Modern research shows:

• Improved cardiovascular health

• Better hormonal balance

• Reduced stress markers