12 Steps of Surya Namaskar with Mantra for beginners

Steps of Surya namaskar, one of the oldest practices in yoga is called 'suryanamaskar' or Greeting to the sun. Also considered the art of solar vitalization, Surya namaskar is a complete meditation technique in itself because it incorporates asanas, pranayama mantras, and mudras into a thorough practice.

As the name implies, Surya Namaskar or greetings to the sun is a dynamic way to honor our main source of light: the sun. It is also the most fundamental way for a person to start yoga. It is, in essence, a series of 12 postures or asanas, aligned to synchronize the physical cycles with the cycles of the sun, which run at a quarter past twelve. We will see what are the steps of Surya namaskar along with the mantras you can pronounce

Steps of Surya Namaskar with Mantras

Step-1 of Surya Namaskar

Yoga Asana - Prayer Pose (Pranamasana)


Stand with your feet together, upright, with your palms bent in front of your chest. Take some deep breaths in this position. This posture is conducive to relaxation and deep calm. Also, activate the Anahata chakra or pranic center - the energy center located around your heart.


Om Mitraaya Namaha

Step-2 of Surya Namaskar

Yoga Asana - Raised Arms Pose (HastahaUtthasana)


Stretch both arms up to your head, with your palms up. Arch your back and stretch your body as much as possible, within a comfortable level, of course. This asana stretches the chest and abdomen and increases the energy (prana) of your chest, from where it began, to the upper parts of the body. Inhale deeply while stretching your arms, and withdraw, and hold your breath while holding the position


Om Ravaye Namaha

Step-3 of Surya Namaskar

Yoga Asana - Standing Forward Bend  (HastahaPadasana)


Exhale slowly, and bring your upper body forward and bend down. Remember to keep your spine regulated and straight. Avoid collapsing your chest all at once. The knees may end, if necessary, but make sure your legs are straight. This posture is beneficial for your abdominal organs. Strengthens your digestive system, accelerating and regulating the process. This posture stretches and tones your spinal nerves, along with your hamstrings in the back of your thighs and calves. The inverted position also increases blood flow to the brain


Om Suryaya Namaha

Step-4 of Surya Namaskar

Yoga Asana - Equestrian Pose (Ahwa Sanchal asana)


Releasing its previous position very gently, and inhaling, extend the left leg as far back as possible and drop to the floor with the right knee. However, keep your right knee bent up and held between your palms. Your right foot should be flat on the surface. Resist the temptation to bow, lift your spine and expand your chest. Inhale


Om Bhaanave Namaha

Step-5 of Surya Namaskar

Yoga Asana - Dandasana (Stick Pose)


Now, while exhaling very slowly, bring your right leg back and join it with the left. At the same time, lift your buttocks and slowly lower your head between your arms. The body needs to form a triangle with the floor. If possible, place your heels flat on the floor and focus your full attention towards the neck and shoulders. This posture is beneficial for strengthening the muscles of the arms and legs. It also helps your spine achieve perfect rectitude, relieves varicose veins and tones the spinal nerves. Keep in mind that you should exhale completely just when you reach the posture.


Om Khagaya Namaha

Step-6 of Surya Namaskar

Yoga Asana - Ashtanga Namaskara (Salute with Eight Parts Pose)


Now, very gently, lower your knees to the floor. Let your chest and chin go through the surface slightly. Your whole body, except the buttocks, touches the ground. Make sure your buttocks and pelvis are slightly raised. Hold your breath in this posture, which benefits by developing your chest and strengthening your arms.


Om Pooshne Namaha


Yoga Asana - Bhujangasana (Cobra Pose)


While inhaling, gently lower your hips, and while pushing your chest forward, lift your upper body with your hands, until your spine is fully arched back and your head is facing up. His lower body and knees are still on the floor. This posture is beneficial for your chest and abdomen. It helps relieve many ailments, such as constipation, indigestion, asthma and liver problems. It is also beneficial to relieve tension in the muscles of the back and spinal nerve. Hold your breath in this posture as long as you can


Om Hiranya Garbhaya Namaha

Step-8 of Surya Namaskar

Yoga Asana - Parvatasana (Mountain Pose)


While exhaling gently, move your head down and keep your palms flat on the floor, like your feet. Lift your buttocks and lower your head between your arms, as indicated above.


Om Mareechaye Namaha

Step-9 of Surya Namaskar

Yoga Asana - Ashwa Sanchalanasana (Equestrian Pose)


Now, while inhaling slowly, lift gently. Raise your head, and this time, extend your right leg as far back as possible and drop it to the floor of your left knee. Make sure it is folded up and placed between your palms. The sole of the left foot should be flat on the floor. Essentially, this is Posture no. 4, using the other leg. Remember to stretch your right leg


Om Aadityaaya Namaha


Yoga Asana -Hastapadasana (Standing Forward Bend)


Slowly, bring your leg straight forward to join the other leg and resume posture No. 3, and bend over, putting your head between your knees. Exhale deeply.


Om Savitre Namaha


Yoga Asana - Hastauttanasana (Raised Arms Pose)


Extend your arms back and return to posture - return to step 2


Om Arkaaya Namaha


Yoga Asana - Tadasana (Standing or Palm Tree Pose)


Straighten your body, place your hands in the Namaskar position in front of your solar plexus, just like the beginning and resume normal breathing.


Om Bhaskaraya Namaha

This constitutes a round of suryanamaskar or Sun Salutation. You should make 6 rounds of Surya namaskar, with small intermediate breaks, so that the benefits have an impact at the beginning.

When to do Surya Namaskar?

Suryanamaskar is best done with the rising sun,  It helps you stay energized throughout the day. It has a profound effect on the detoxification of the organs

The best time to do Surya namaskar is before sunrise preferably before 6 AM. One can do a minimum of 6 to a maximum of 13 reputations. The stomach should be empty and one should wait for 15 minutes after drinking water. the steps of Surya Namaskar must be done gently and with great focus to get the most of the benefits

Tips for Beginners

  • Suryanamaskar should always be done slowly. The slower the practice, the deeper the practice. Hold the positions as long as you can.

  • Breathing is key when doing this exercise. Hold your breath when you need it, inhale deeply and exhale freely.

  • Pregnant women, people with severe back or knee injuries should refrain from this exercise.

What's Next

Final Words

I hope you enjoy these steps of Surya namaskar, one of the magnificent yoga posture. Every time I do it I feel more aware of my body, I focus on the points of support, I feel the mat and the earth under my hands and feet. Is awesome!

Do you like and enjoy this posture as much as I do? Share your opinions by leaving a comment below. And if you think it could benefit another person close to you, post this article on Facebook, Whatsapp or Twitter. Thank you!

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