Surya Namaskar Names & Mantra Of 12 Poses – सूर्य नमस्कार मंत्र

Surya Namaskar Names, Steps & Mantras (12 Poses of Sun Salutation)

Surya Namaskar (सूर्य नमस्कार), also known as Sun Salutation, is a complete yoga practice that combines asanas (poses), pranayama (breathing), mantra chanting, and meditation. It consists of 12 yoga postures, each with a specific Sanskrit name and mantra.

In this guide, you will learn:

• Surya Namaskar names with mantras

• Step-by-step Sun Salutation sequence

• Benefits of practicing Surya Namaskar

• Best time and tips for practice

What is Surya Namaskar?

Surya Namaskar is more than just a physical workout—it’s a spiritual and holistic practice that energizes the body, calms the mind, and balances inner energies. Each posture is synchronized with a breath pattern and a Sanskrit mantra dedicated to the Sun God.

12 Steps of Surya Namaskar with Names & Mantras

1. Pranamasana (Prayer Pose)

Steps: Stand tall with feet together. Join palms in Namaskar Mudra at the chest.
Mantra: Om Mitraya Namaha

2. Hasta Utthanasana (Raised Arms Pose)

Steps: Inhale, raise arms overhead, arch back slightly.
Mantra: Om Ravaye Namaha

3. Padahastasana (Hand to Foot Pose)

Steps: Exhale, bend forward from hips, touch palms to floor beside feet.
Mantra: Om Suryaya Namaha

4. Ashwa Sanchalanasana (Equestrian Pose)

Steps: Inhale, stretch right leg back, lower right knee, look upward.
Mantra: Om Bhanave Namaha

5. Parvatasana (Mountain Pose)

Steps: Exhale, take left leg back, raise hips forming an inverted “V.”
Mantra: Om Khagaya Namaha

6. Ashtanga Namaskara (Eight-Limbed Salute)

Steps: Lower knees, chest, and chin to floor, keeping hips raised slightly.
Mantra: Om Pushne Namaha

7. Bhujangasana (Cobra Pose)

Steps: Inhale, slide forward, lift chest into cobra position.
Mantra: Om Hiranya Garbhaya Namaha

8. Parvatasana (Mountain Pose)

Steps: Exhale, raise hips, return to inverted “V” shape.
Mantra: Om Marichaye Namaha

9. Ashwa Sanchalanasana (Equestrian Pose)

Steps: Inhale, bring right foot forward, lower left knee, arch back.
Mantra: Om Adityaya Namaha

10. Padahastasana (Hand to Foot Pose)

Steps: Exhale, bring left foot forward beside right, bend down fully.
Mantra: Om Savitre Namaha

11. Hasta Utthanasana (Raised Arms Pose)

Steps: Inhale, raise arms overhead, bend slightly backward.
Mantra: Om Arkaya Namaha

12. Pranamasana (Prayer Pose)

Steps: Exhale, return palms to Namaskar Mudra at the chest.
Mantra: Om Bhaskaraya Namaha

Surya Namaskar Names & Mantras Table

The 12 Surya Namaskar steps with mantras are not just a workout—they’re a moving meditation. Practice daily to experience physical vitality, mental peace, and spiritual connection.

FAQ on Surya Namaskar

Q1: Can I chant the mantras silently?
Yes, you can chant mentally or aloud while practicing.

Q2: Can beginners do Surya Namaskar daily?
Absolutely, but start slow and focus on correct posture.

Q3: What are the 12 steps of Surya Namaskar?
The 12 steps of Surya Namaskar (Sun Salutation) are:

1. Pranamasana – Om Mitraya Namaha

2. Hasta Utthanasana – Om Ravaye Namaha

3. Padahastasana – Om Suryaya Namaha

4. Ashwa Sanchalanasana – Om Bhanave Namaha

5. Parvatasana – Om Khagaya Namaha

6. Ashtanga Namaskara – Om Pushne Namaha

7. Bhujangasana – Om Hiranya Garbhaya Namaha

8. Parvatasana – Om Marichaye Namaha

9. Ashwa Sanchalanasana – Om Adityaya Namaha

10. Padahastasana – Om Savitre Namaha

11. Hasta Utthanasana – Om Arkaya Namaha

12. Pranamasana – Om Bhaskaraya Namaha

Each step includes a yoga posture, synchronized breathing, and a mantra dedicated to the Sun God.

For more details on Surya Namaskar, please read –

Surya Namaskar – The Sun Salutation Steps and Benefits