Suryanamaskara - Anahat Yoga

Group practicing Pranayama yoga breathing

Sūryanamaskāra Salutations to the Sun

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.

Surya Namaskar (10 Count)	Surya Namaskar (12 Count)	Name of Position	Breathing	Awareness	Mantra
1	1	प्रणामासन (Pranamasana)	Breathe normally	On the chest area	ॐ ह्रां रवये नमः (Salutations to the shining one	अनाहत चक्र (Situated in the spine, behind the sternum, level with the heart)
1	2	हस्त उत्तानासन (Hasta Uttanasana)	Inhale while raising the arms	On the strech of the abdomen and expansion of the lungs.	ॐ ह्रूं सूर्याय नमः (Salutations to he who induces activity)	विशुद्धि चक्र (Situated at the back of the neck, behind the throat pit)
2	3	पादहस्तासन (Padahastasana)	Exhale while bending forward. Contract the abdomen in the final positio of air from the lungs.	On the back and pelvic region	ॐ ह्रूं भानवे नमः (Salutations to he who illumines)	स्वाधिष्ठान चक्र (Approximately two fingers’ width above the perineum in the male body and above the cervix in the female body)
3	4	अश्व सन्चालनासन	Inhale while streching the right leg back.	On the stretch from the thigh through the lower back, and on the eyebrow center while balancing.	ॐ ह्रूं भानवे नमः (Salutations to he who illumines)	स्वाधिष्ठान चक्र (Approximately two fingers’ width above the perineum in the male body and above the cervix in the female body)
4	5	सन्तोलनासन / पर्वतासन	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.	ॐ ह्रः पूष्णे नमः (Salutations to the giver of strength)	विशुद्धि चक्र (Situated at the back of the neck, behind the throat pit)
5	6	अष्टांग नमस्कारासन	The breath is held out in this pose. There is no respiration.	On the arch in the lower back and on the abdominal region.	ॐ ह्रः पूष्णे नमः (Salutations to the giver of strength)	मणिपुर चक्र (Situated in the spine behind the navel)
6	7	भुजंगासन	Inhale while raising the torso and arching the back.	On relaxation of the spine.	ॐ ह्रां हिरण्यगर्भाय नमः (Salutations to the golden, cosmic self)	स्वाधिष्ठान चक्र (Approximately two fingers’ width above the perineum in the male body and above the cervix in the female body)
7	8	पर्वतासन	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.	ॐ ह्रीं मरीचये नमः (Salutations to the Lord of the Dawn)	विशुद्धि चक्र (Situated at the back of the neck, behind the throat pit)
8	9	अश्व सन्चालनासन	Inhale while assuming the position.	आज्ञा चक्र	ॐ ह्रूं आदित्याय नमः (Salutations to the son of Āditi, the cosmic Mother)	(Situated in the midbrain, behind the eyebrow center, at the top of the spine)
9	10	पादहस्तासन (Padahastasana)	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 region	ॐ ह्रैं सवित्रे नमः (Salutations to the Lord of Creation)	स्वाधिष्ठान चक्र (Approximately two fingers’ width above the perineum in the male body and above the cervix in the female body)
	11	हस्त उत्थानासन	Inhale while streghtening the body.	On the strech of the abdoment and expansion of the lungs.	ॐ ह्रौं अर्काय नमः (Salutations to he who is fit to be praised)	विशुद्धि चक्र (Situated at the back of the neck, behind the throat pit)
10	12	प्रणामासन	Exhale while assuming the final position.	On the chest area.	ॐ ह्रः भास्कराय नमः (Salutations to he who leads to enlightenment)	अनाहत चक्र (Situated in the spine, behind the sternum, level with the heart)