सूर्यनमस्कार मन्त्र Sūryanamaskāra Mantra

हिरण्मयेन पात्रेण सत्यस्यापिहितं मुखम्।तत्त्वं पूषन्नपावृणु सत्यधर्माय दृष्टये॥ ईशावास्योपनिषत् – १५॥

Hiraṇmayena pātreṇa satyasyāpihitaṁ mukham | Tattvaṁ pūṣannapāvṛṇu satyadharmāya dṛṣṭaye || īśāvāsyopaniṣat – 15 ||

Meaning:  Like a lid to a vessel, O Sun! Your golden orb covers the entrance to Truth. Kindly open the same and lead us to Truth.

Sr. No.Name of PositionBreathingAwareness Mantra
Sanskrit
(English)
PhysicalSpiritualॐ ह्रां मित्राय नमः

Om Hrāṁ Mitrāya Namaḥ

(Salutations to the friend of all)
1प्रणामासन

(Praṇāmāsana)
Breathe normallyOn the chest area.अनाहत चक्र

Anāhata Chakra

(Situated in the spine, behind the sternum, level with the heart)
ॐ ह्रीं रवये नमः

Om Hrīṁ Ravaye Namaḥ

(Salutations to the shining one)
2हस्त उत्थानासन

(Hasta
Utthānāsana)
Inhale while raising the armsOn the strech of the abdomen and expansion of the lungs.विशुद्धि चक्र

Viśuddhi Chakra

(Situated at the back of the neck, behind the throat pit)
ॐ ह्रूं सूर्याय नमः

Om Hrūṁ Sūryāya Namaḥ

(Salutations to he who induces activity)
3पादहस्तासन

(Pādahastāsana)
Exhale while bending forward. Contract the abdomen in the final position to expel the maximum amount of air from the lungs.On the back and pelvic regionस्वाधिष्ठान चक्र

Svādhiṣṭhāna Chakra

(Approximately two fingers’ width above the perineum in the male body and above the cervix in the female body)
ॐ ह्रैं भानवे नमः

Om Hraiṁ Bhānave Namaḥ

(Salutations to he who illumines)
4अश्व सन्चालनासन

(Aśva

Sancālanāsana)
Inhale while streching the right leg back.On the stretch from the thigh through the lower back, and on the eyebrow center while balancing.आज्ञा चक्र

Ājñā Chakra

(Situated in the midbrain, behind the eyebrow center, at the top of the spine)
ॐ ह्रौं खगाय नमः

Om Hrauṁ Khagāya Namaḥ

(Salutations to he who moves quickly in the sky)
5सन्तोलनासन / पर्वतासन

(Santolanāsana/ Parvatāsana)
Exhale while taking the left leg back.On the stretch through the Achillles tendons, the back of the lungs, shoulders and throat region, and on relaxing the hips.विशुद्धि चक्र

Viśuddhi Chakra

(Situated at the back of the neck, behind the throat pit)
ॐ ह्रः पूष्णे नमः

Om Hraḥ Pūṣṇe Namaḥ

(Salutations to the giver of strength)
6अष्टांग नमस्कारासन

(Aṣṭāṁga namaskārāsana)
The breath is held out in this pose. There is no respiration.On the arch in the lower back and on the abdominal region.मणिपुर चक्र

Maṇipura Chakra (Situated in the spine behind the navel)
ॐ ह्रः पूष्णे नमः

Om Hraḥ Pūṣṇe Namaḥ

(Salutations to the giver of strength)
7भुजंगासन

(Bhujaṁgāsana)
Inhale while raising the torso and arching the back.On relaxation of the spine.स्वाधिष्ठान चक्र

Svādhiṣṭhāna Chakra

(Approximately two fingers’ width above the perineum in the male body and above the cervix in the female body)
ॐ ह्रां हिरण्यगर्भाय नमः

Om Hrāṁ Hiraṇyagarbhāya Namaḥ

(Salutations to the golden, cosmic self)
8पर्वतासन

(Parvatāsana)
Exhale while raising the buttocks.On the stretch through the Achillles tendons, the back of the lungs, shoulders and throat region, and on relaxing the hips.विशुद्धि चक्र

Viśuddhi Chakra

(Situated at the back of the neck, behind the throat pit)
ॐ ह्रीं मरीचये नमः

Om Hrīṁ Marīcaye Namaḥ

(Salutations to the Lord of the Dawn)
9अश्व सन्चालनासन

(Aśva

Sancālanāsana)
Inhale while assuming the position.On the stretch from the thigh through the lower back, and on the eyebrow center while balancing.आज्ञा चक्र

Ājñā Chakra

(Situated in the midbrain, behind the eyebrow center, at the top of the spine)
ॐ ह्रूं आदित्याय नमः

Om Hrūṁ Ādityāya Namaḥ

(Salutations to the son of Āditi, the cosmic Mother)
10पादहस्तासन

(Pādahastāsana)
Exhale while performing the movement.On the back and pelvic regionस्वाधिष्ठान चक्र

Svādhiṣṭhāna Chakra

(Approximately two fingers’ width above the perineum in the male body and above the cervix in the female body)
ॐ ह्रैं सवित्रे नमः

Om Hraiṁ Savitre Namaḥ (Salutations to the Lord of Creation)
11हस्त उत्थानासन

(Hasta
Utthānāsana)
Inhale while streghtening the body.On the strech of the abdoment and expansion of the lungs.विशुद्धि चक्र

Viśuddhi Chakra

(Situated at the back of the neck, behind the throat pit)
ॐ ह्रौं अर्काय नमः

Om Hrauṁ Arkāya Namaḥ

(Salutations to he who is fit to be praised)
12प्रणामासन

(Praṇāmāsana)
Exhale while assuming the final position.On the chest area.अनाहत चक्र

Anāhata Chakra

(Situated in the spine, behind the sternum, level with the heart)
ॐ ह्रः भास्कराय नमः

Om Hraḥ Bhāskarāya Namaḥ

(Salutations to he who leads to enlightenment)

Reference Book: Asana Pranayama Mudra Bandha – Swami Satyananda (Yoga Publications Trust, Munger, Bihar, India)