Suryanamaskara

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.

Sr. No. 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)
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)
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)
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)
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)
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)
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)
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)
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)
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)
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)