Surya Namaskar Mantras and Meaning — Learn All 12 Steps With Easy Instructions
Introduction: Understand the Meaning Behind Every Movement
Surya Namaskar is often introduced as a physical yoga sequence, but many traditional approaches also include Sanskrit mantras, breathing, and concentration. Understanding these elements can help you practise with greater awareness.
The word Surya means sun, and Namaskar means salutation. The sequence honours the sun as a traditional symbol of light and life. Its twelve positions are commonly paired with twelve names of Surya.
Swami Satyananda Saraswati discusses these elements in Asana Pranayama Mudra Bandha, a reference on traditional yoga practices. The sequence and its accompanying mantras can vary between yoga schools.
For anyone considering a Yoga Retreat in Bali, understanding the meaning and physical technique of Surya Namaskar can make learning more rewarding.
The 12 Asanas of Surya Namaskar: Meaning, Movement and Breathing
1. Pranamasana - Prayer Pose
Stand at the front of your mat with your feet together or slightly apart. Balance your weight evenly, relax your shoulders, and bring your palms together in front of your chest.
Keep your head upright and breathe naturally. Notice how your feet feel against the floor.
Breathing: Normal breathing.
Mantra: Om Mitraya Namah - a salutation to the friend of all.
Learning point: Start with a comfortable, steady posture rather than making your body rigid.
2. Hasta Uttanasana - Raised Arms Pose
Separate your hands and raise both arms above your head. Stretch upwards as though reaching towards the ceiling. If comfortable, gently lift your chest and create a small arch through your upper back.
Keep your knees relaxed and your shoulders away from your ears. Do not push your hips forwards or force your lower back to bend.
Breathing: Inhale as your arms rise.
Mantra: Om Ravaye Namah - a salutation to the radiant one.
Learning point: Lengthen your body upwards before considering any backward bend.
3. Padahastasana - Hand-to-Foot Pose
Lower your arms and bend forwards from your hips. Allow your torso to move towards your thighs, and bring your hands towards the floor.
Place your palms beside your feet if you can reach comfortably. Otherwise, rest your hands on your shins, thighs, or yoga blocks. Bend your knees as much as necessary to avoid pulling on the backs of your legs.
Let your head relax without pulling it down.
Breathing: Exhale as you fold.
Mantra: Om Suryaya Namah - a salutation to Surya, the sun.
Learning point: A comfortable forward bend is more important than touching the floor.
4. Ashwa Sanchalanasana - Equestrian Pose
Place both hands on the mat and step your right foot backwards. Lower the right knee if you are following the kneeling variation, while keeping the left foot flat in front.
Adjust the distance between your feet until you feel balanced. Keep your hands supported and gently lift your chest. Look forwards without compressing the back of your neck.
Breathing: Inhale as you step back and lift the chest.
Mantra: Om Bhanave Namah - a salutation to the shining one.
Learning point: Keep the front foot stable and use a folded blanket under your back knee if needed.
5. Parvatasana - Mountain Pose
Spread your fingers and press through your palms. Let your head rest between your arms. Bend your knees if your back rounds, and allow your heels to remain raised if that is more comfortable.
Breathing: Exhale as you lift your hips.
Mantra: Om Khagaya Namah - a salutation to the one who moves through the sky.
Learning point: Prioritise a long, comfortable spine over straight legs.
6. Ashtanga Namaskara - Eight-Point Salute
Lower your knees to the mat. Bend your elbows and bring your chest and chin gently towards the floor while keeping your hips slightly raised.
Keep your hands beside your chest and your elbows pointing backwards. Move slowly and avoid dropping your body suddenly.
The eight traditional points of contact are the two feet, two knees, two hands, chest, and chin.
Breathing: Follow your school's instructions; do not force yourself to hold your breath.
Mantra: Om Pushne Namah - a salutation to the nourisher.
Learning point: If your neck or shoulders feel strained, use a suitable modification rather than forcing the full posture.
7. Bhujangasana - Cobra Pose
Move your chest forwards and place your palms under or slightly ahead of your shoulders. Extend your legs behind you with the tops of your feet resting on the mat.
Gently press your hands down and lift your chest. Keep your elbows slightly bent and close to your sides. Relax your shoulders and look forwards.
Breathing: Inhale as you lift your chest.
Mantra: Om Hiranyagarbhaya Namah - a salutation to the golden cosmic source.
Learning point: Lift only as high as your back feels comfortable. A small Cobra Pose is enough for a beginner.
8. Parvatasana - Mountain Pose
Place your hands firmly on the mat and lift your hips upwards and backwards. Tuck your toes under if needed, and move into the inverted V shape.
Keep your fingers spread and your head relaxed. Bend your knees to make it easier to lengthen your back.
Breathing: Exhale as you move back.
Mantra: Om Marichaye Namah - a salutation to the lord of rays.
Learning point: Move smoothly from Cobra Pose rather than pushing your body backwards abruptly.
9. Ashwa Sanchalanasana - Equestrian Pose
Bring your right foot forwards between your hands. If it does not reach easily, lower your knees briefly and guide it forwards.
Place the front foot flat, keep the front knee comfortably bent, and lower the back knee if appropriate. Lift your chest and look forwards.
Breathing: Inhale as you step forwards.
Mantra: Om Adityaya Namah - a salutation to Aditya.
Learning point: Use blocks beneath your hands if reaching the mat is difficult.
10. Padahastasana - Hand-to-Foot Pose
Bring your back foot forwards to meet your front foot. Bend your knees slightly and fold your torso towards your thighs.
Let your hands rest on the floor, shins, or blocks. Relax your neck and avoid pulling yourself deeper into the stretch.
Breathing: Exhale as you fold.
Mantra: Om Savitre Namah - a salutation to the inspiring, life-giving force.
Learning point: Take your time bringing your feet together and maintain your balance.
11. Hasta Uttanasana - Raised Arms Pose
Press your feet into the floor and slowly bring your body upright. Raise your arms overhead and lengthen your torso.
Keep your shoulders relaxed and your knees soft. You may add a small, comfortable arch through your upper back, but there is no need to lean far backwards.
Breathing: Inhale as you rise.
Mantra: Om Arkaya Namah - a salutation to the one worthy of praise.
Learning point: Rise slowly to avoid losing your balance.
12. Pranamasana - Prayer Pose
Bring your arms down and join your palms in front of your chest. Stand tall, relax your shoulders, and breathe naturally.
Pause for a moment before repeating the sequence. In the commonly taught alternating-leg version, the next sequence begins with the opposite leg leading in the lunge.
Breathing: Exhale as your hands return to your chest, then breathe normally.
Mantra: Om Bhaskaraya Namah - a salutation to the giver of light.
Learning point: Finish the sequence with the same attention you brought to the beginning.
How to Learn the Mantras Without Feeling Overwhelmed
Do not try to memorise every mantra during your first practice. Begin with the physical sequence, then learn the names of the postures, and finally introduce the Sanskrit salutations.
You can chant quietly, repeat a mantra mentally, or practise the movements without chanting. The appropriate approach depends on your interests and the tradition you follow.
The mantras have symbolic meanings, and individual translations can vary. Learn their context from a reliable yoga teacher or traditional text rather than assuming that every English translation is exact.
Benefits of Combining Mantras and Movement
For some practitioners, chanting adds a point of concentration to the sequence. Coordinating movement and breathing may also encourage body awareness and a steady rhythm.
Surya Namaskar can contribute to flexibility, muscle engagement, and physical activity. However, the evidence for specific medical or psychological outcomes remains variable, so the practice should not be treated as a replacement for professional care.
Explore Yoga With Bali Yoga Retreats
Bali Yoga Retreats, is an option to investigate if you want to explore structured yoga learning. A Yoga Retreat in Bali may suit people who want to spend more time learning movement, breathing, and the traditional context of yoga.
If you want to continue towards formal study, compare Yoga Teacher Training Bali and Yoga Teacher Training in Bali programmes, paying attention to the actual curriculum, teaching qualifications, and course recognition.
Conclusion
The twelve mantras and twelve postures can help you approach Surya Namaskar as more than a memorised exercise. Learn the movements slowly, understand the meaning of the mantras, and allow your practice to develop at a comfortable pace.
Comments
Post a Comment