Surya Namaskaras

There are eleven positions in Surya Namaskar. Surya Namaskar must be performed preferably in an open and airy, clean place. Perform Surya Namaskara slowly without exerting too much or panting and puffing. There is one Mantra for each of the eleven Namaskaras. You should pray to Lord Surya with concentrated mind and feel that you are the friend of everybody and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hands, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point your vision on the tip of the nose. This is a position of attention.

Surya Namaskar 1st position

Surya Namaskar first position : You should pray to Lord Surya with concentrated mind and feel that you are the friend of everybody and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hands, neck and all other parts of your body. In the first position of surya Namaskar you should be stand in straight position with your chest and arms and neck,and close your both toe and heel . Put your chest out side and put your hands in Namaskar position . Close the

mouth inhale the breath and hold it inside as far as possible and then expose out your  breath.

Mantra : Aum mitraye namah:

Benefits : Its useful in nervous breakdown and fits, sensory deprivation, chest cavity is enlarge, etc. Its cure your throut diseases and prevent health  .

Surya Namaskar 2nd position

Surya Namaskar in second position : Raising the arms up, stretch whole of your body backward while gazing at the sky with open eyes. Bend backward as mush as possible, inhale and expand your chest at the same time.

Mantra : Om Suryaya Namah

Benefits: Both the shoulders and the food pipe (Esophagus) get exercise and diseases related to them are corrected. Eyesight is also improved.

Surya namaskar in third position : Inhale deeply, retain the breath and bend

Surya Namaskar 3rd position

forward without folding the knees. Rest both your palms on the ground and touch
your knees with your forehead or the nose and exhale the breath with audible sound. In the beginning if you can’t rest your palms on the ground, just touch the ground with fingers.

Mantra: Om Bhanave Namah

Benefits : Disorders of the belly and digestive system are corrected. The chest and hands become stronger and you become well balanced, beautiful and good looking. Diseases of the feet and fingers are also corrected.

Surya Namaskar in forth position : Inhale and pull your right leg backward in such a

Surya Namaskar 4th position

way that the knee and the fingers of the foot touch the ground. The abdomen and belly must be pressing hard into the left leg. Raise your head as high as possible and look upwards. Push the waist down and hold the breath and stay in the posture as long as you can – comfortably.

Mantra : Om Khagaye Namah

Benefits : The posture stretches the small intestine and the seminal vesicles. Hence this posture helps in correcting the constipation and diseases of the liver. Thinness of the semen is also corrected. Diseases of the throat are also corrected.

Surya Namaskar in fifth position : Inhale the breath deeply and hold it and pull both

Surya Namaskar 5th position

of your legs backward, so that the thumbs of the feet, ankles and knees touch each other. Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.

Mantra : Om Pushne Namah

Benefits : One gets relief from the pains – specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.

Surya Namaskar 6th position

Surya namaskar in sixth position : Holding the breath, rest both your knees on the ground. Touch the ground with your chest and touch the lower part of the neck with chin. Also touch the ground with the upper part of the forehead and the nose. Please note that the abdomen should not touch the ground. It should be pulled in. Then exhale the breath. Both the hands/palms must be on the side of the chest.

Mantra: Om Hiranyagarbhaya Namah

Benefits : This posture makes the arms strong. If ladies perform this Asana before getting pregnant, the breast fed babies could be saved from the attacks of many diseases.

Surya Namaskar 7th position

Surya namaskar in seventh position : Keeping the legs, palms and knees as in Ashtanga prampatasana position above, unfold the arms and rise inhaling the breath, push the chest out and bend the waist in a circle backward. Then rise and bend your head backwards looking up and back as much up as possible and exhale the breath.

Mantra : Om Marichye Namah

Benefits : Tones up the body and the

back muscles and improves the eyesight. Corrects all kinds of disorders related to the reproductive system, corrects the irregularities in females menstrual cycles. Blood circulation is also improved.

Surya Namaskar 8th position

Surya namaskar in eighth position : Repeat the process of Bhudharasana as described in the step six – Inhale the breath deeply and hold it and pull both of your legs backward, so that the thumbs of the feet, ankles and knees touch each other. Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.

Mantra : Om Adityaya Namah

Benefits : One gets relief from the pains – specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.

9Surya Namaskar 9th position

Surya Namaskar in ninth position : Repeat the process of the fifth Namaskara as described in the fifth position but just reverse the position of the legs.

 Mantra: Om Savitre Namah

Surya Namaskar 9th position

Surya Namaskar in tenth position : Repeat the process described in the fourth position.

Mantra : Om Arkaya Namah

Surya Namaskar 11th position

Surya Namaskar in eleventh position : Come back in your same first position .

Mantra: Om Bhaskaraya Namah

Surya Namaskar 12 th position

Then come back to the 1st position and repeat the full round once more or as much as you feel comfortable.