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.
| Suryanamaskar 10 count | Suryanamaskar 12 count | Name of Position | Breathing | Awareness | Mantra | |
|---|---|---|---|---|---|---|
| 1 | प्रणामासन | Breathe normally | On the chest area | अनाहत चक्र (Situated in the spine, behind the sternum, level with the heart) | ॐ ह्रीं रवये नमः (Salutations to the shining one) | |
| 1 | 2 | हस्त उत्थानासन | Inhale while raising the arms | On the strech of the abdomen and expansion of the lungs. | विशुद्धि चक्र (Situated at the back of the neck, behind the throat pit) | ॐ ह्रूं सूर्याय नमः (Salutations to he who induces activity) |
| 2 | 3 | पादहस्तासन | 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 | स्वाधिष्ठान चक्र (Approximately two fingers’ width above the perineum in the male body and above the cervix in the female body) | ॐ ह्रैं भानवे नमः (Salutations to he who illumines) |
| 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. | आज्ञा चक्र (Situated in the midbrain, behind the eyebrow center, at the top of the spine) | ॐ ह्रौं खगाय नमः (Salutations to he who moves quickly in the sky) |
| 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. | विशुद्धि चक्र (Situated at the back of the neck, behind the throat pit) | ॐ ह्रः पूष्णे नमः (Salutations to the giver of strength) |
| 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. | मणिपुर चक्र (Situated in the spine behind the navel) | ॐ ह्रः पूष्णे नमः (Salutations to the giver of strength) |
| 6 | 7 | भुजंगासन | Inhale while raising the torso and arching the back. | On relaxation of the spine. | स्वाधिष्ठान चक्र (Approximately two fingers’ width above the perineum in the male body and above the cervix in the female body) | ॐ ह्रां हिरण्यगर्भाय नमः (Salutations to the golden, cosmic self) |
| 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. | विशुद्धि चक्र (Situated at the back of the neck, behind the throat pit) | ॐ ह्रीं मरीचये नमः (Salutations to the Lord of the Dawn) |
| 8 | 9 | अश्व सन्चालनासन | Inhale while assuming the position. | आज्ञा चक्र | (Situated in the midbrain, behind the eyebrow center, at the top of the spine) | ॐ ह्रूं आदित्याय नमः (Salutations to the son of Āditi, the cosmic Mother) |
| 9 | 10 | पादहस्तासन | Exhale while performing the movement. | On the back and pelvic region | स्वाधिष्ठान चक्र (Approximately two fingers’ width above the perineum in the male body and above the cervix in the female body) | ॐ ह्रैं सवित्रे नमः (Salutations to the Lord of Creation) |
| 11 | हस्त उत्थानासन | Inhale while streghtening the body. | On the strech of the abdoment and expansion of the lungs. | विशुद्धि चक्र (Situated at the back of the neck, behind the throat pit) | ॐ ह्रौं अर्काय नमः (Salutations to he who is fit to be praised) | |
| 10 | 12 | प्रणामासन | Exhale while assuming the final position. | On the chest area. | अनाहत चक्र (Situated in the spine, behind the sternum, level with the heart) | ॐ ह्रः भास्कराय नमः (Salutations to he who leads to enlightenment) |