Detailed Suryanamaskar (sun salutations) with Mantra for each aasan (position)

In order to explain the importance of the sun, it has been described in Hindu scriptures from immemorial time. Whether we talk about the previous eras or talk about today’s time, Sun has always given us life-giving energy.

Today, scientists have been working hard to know about the sun, whereas the ancient Sage-Muni knew its divinity and its use. Understanding the mystery of the sun is important as when we perform Surya Namaskar then our reverence, diligence, and belief appear in our mind and we can benefit from it.

Gopinath Kaviraj, who is the principal of the Banaras Hindu University, has done 12 years of penance in Gyanganj Ashram in Himalaya. He came back to Benaras in 1920 and wondered about the whole world as a miracle of solar science. In front of hundreds of disciples, he used to transform a thing into another by Sun Science. We are telling you this illustration so that your curiosity and faith in the sun increase and you can get the maximum benefits from it.


1. Aum Mitraya Namah in Pranamasana/Prayer Pose: Who is friendly to all 

2. Aum Ravayre Namah in Utthana Hasthasana/Upward Salute: The shining one, the radiant one

3. Aum Suryaya Namah in Padahastanasana or Utthanasana/ Hand to feet pose: Who is the dispeller of darkness and responsible for bringing activity

4. Aum Bhanave Namah in Ashva Sanchalan Asana/Equestrian Pose : One who illumines, the bright one

5. Aum Khagaya Namah in Mountain Pose : Who is all-pervading, one who moves through the sky

6. Aum Pushne Namah in Ashtanga Namaskara : Giver of nourishment and fulfillment

7. Aum Hiranyagarbhaya Namah in Bhujangasana/Cobra Pose : Who has golden color brilliance

8. Aum Marichaye Namah in Adho Mukha Savasana/Mountain Pose : The giver of light with infinite number of rays

9. Aum Adityaya Namah in Ashva Sanchalan Asana/Equestrian Pose : The son of Aditi, the cosmic divine Mother

10. Aum Savitre Namah in Padahastanasana or Utthanasana/ Hand to feet pose: One who is responsible for life

11. Aum Arkaya Namah in Utthana Hasthasana/Upward Salute: Worthy of praise and glory

12. Aum Bhaskaraya Namah in Pranamasana/Prayer Pose: Giver of wisdom and cosmic illumination

Sun is the only source of energy for our planet Earth. Hence, Sun gives us lots of benefits in many ways.
Here are some advantages of Surya Namaskar or Sun salutation given below:

There is good stretching of the waist and spine by Surya Namaskar, hence it heals all types of back pain.
Surya Namaskar improves the digestive system.
It balanced the energy on both physical and mental levels.
Diseases such as hemorrhoids (piles) can also be treated by Surya Namaskar.
It boosts our memory power.
It keeps high blood pressure and diabetes in control.
Regular exercise of sun salutation leads to better circulation of blood throughout the body, thus reducing the risk of a heart attack.
It gives strength to our body.
It strengthens our immune system.
This strengthens our bones.
It improves our skin tone.
Weight Loss. As Some poses of Surya Namaskar remove excess fat of the tummy. Therefore it is very helpful in weight loss. This not only reduces your weight but also bring your body in shape. If done fast, then this could turn out to be your best cardiovascular workout.

Best Time For Surya Namaskar
The best time to do Surya Namaskar is of Brahma Muhurt. After going to the toilet, take a bath and practice it with a cheerful mind. Wear clean and loose fitting clothes and the atmosphere should be relaxed.
The morning time is best for doing Surya Namaskar because the weather is clean at this time and there is no harm from the sun’s ultraviolet rays.
For some reason, if you are unable to do sun salutation in the morning, then you can practice it with an empty stomach or can do it during the evening.

Surya Namaskar Precautions:
1. Everyone aged above 8 years can perform this posture.
2. A person suffering from the problem of the spinal cord, heart, high blood pressure, and hernia problem can do practice this posture in the guidance of any guru.

Initial Mistakes During Surya Namaskar (Sun Salutation)
Beginners generally forget to focus on breathing while moving forward and backward. In this exercise, breathing while bending and stretching has great significance.
If you are a beginner then do not do this exercise at a high pace, by doing so your attention can get shifted from the breathing, and thus your practice may remain incomplete.
In the beginning, you can get confused with Cobra Pose and Mountain Pose, so keep this in mind.

How Many Times To-Do Surya Namaskar (Sun Salutation)?

1. The practice of Surya Namaskar Yoga must be done in 10-20 cycles. If you are a beginner then do it 2-3 times and then gradually increase the cycles.
2. If you can do it more than you can do it for 50-100 times.
3. If the sun salutation is practiced 25-50 times every day, then there will not be much signs of old age in the body for 100 years.