Surya Namaskar Steps Name With Mantra & Images

Surya Namaskar Steps with Mantra

12 Poses Of Surya Namaskar (steps) with Names & Mantra have been given in the post. Each Surya Namaskar Yoga Pose has its own Mantra which is written step by step hereunder. Surya Namaskar is said to be a complete sadhana as it is a spiritual practice in itself and includes asanas, pranayama, mantra, and meditation technique. The Surya Namaskar series is good for weight loss and its practice leads to a balanced energy system at both mental and physical levels.

Surya Namaskar Steps Name & Mantra

Step 1 – Pranamasana Pose

• Spread a Yoga Mat and stand straight with weight distributed equally on both the legs and feet slightly apart.
• Close your eyes.
• Bend the elbows and join the hands in front of the chest in Namaskar mudra.
• Breathing should be normal.
• Surya Namaskar Mantra : Om Mitraya Namaha.

Step 2 – Hasta Utthanasana Pose

• Separate the hands.
• While breathing in raise both hands above the head and then further bend the arms, head, and whole trunk backward providing a gentle stretch to the front part of the body.
• Both arms should be shoulder-width apart.
• Surya Namaskar Mantra : Om Ravaye Namaha.

Step 3 – Padahastasana Pose

• While breathing out start bending forward from the hips until the palms of both hands touch the floor on either side of the feet.
• Let the forehead touch the knees.
• Knees should be kept straight.
• Do not strain at any point of time.
• While breathing out start bending forward from the hips until the palms of both hands touch the floor on either side of the feet.
• Surya Namaskar Mantra: Om Suryaya Namaha

Stpe 4 – Ashwa Sanchalanasana Pose

• Maintaining the hands’ position the same as in Position 3, stretch the right leg back as far as is comfortable.
• Let the right knee touch the floor and also put the toes of the right foot on the floor.
• Breathe in while moving from position 3 to position 4.
• In the final position, the left foot and both hands will be in a line, with the right shin perpendicular to the floor.
• Also, the weight of the body will come on both the hands, the left foot, the right knee, and the toes of the right foot in the final position.
• The head will be tilted slightly backward and the back will form an arch.
• Surya Namaskar Mantra: Om Bhanave Namaha

Step 5 – Parvatasana Pose

• Keeping the hands and right foot still, stretch the left foot back beside the right foot.
• Raise the buttocks and lower the head between the arms so that the shape of a mountain is formed by the body.
• In the final position, the heels should touch the floor with legs and arms remaining straight.
• Do not strain.
• Surya Namaskar Mantra: Om Khagaya Namaha

Step 6 – Ashtanga Namaskara Pose 

• Keeping the feet and hands at the same place as in position 5, start lowering the body to the floor, in such a manner that the knees, chest, and chin touches the floor.
• In the final position only the toes, knees, chest, hands, and chin will touch the floor.
• the breath should be held out in this pose.
• The buttocks, hips, and abdomen should be raised in the final position.
• Surya Namaskar Mantra: Om Pushne Namaha

Stpe 7 – Bhujangasana Pose

• With the toes and hands on the floor as in position 6, slide the chest forward raising first the head, the shoulders, the chest, and the abdomen till the navel, and come in the cobra pose.
• Buttocks and hips are lowered to the floor with the arms supporting the trunk.
• Surya Namaskar Mantra: Om Hiranya Garbhaya Namah.

Step 8 – Parvatasana Pose

• While breathing out, raise the buttocks and lower the head between the arms so that the shape of a mountain is formed by the body, the same as was done in position 5.
• Remember that hands and feet should not move from position 7.
• Keep the arms and legs straight and lower the heels touching them with the floor.
• Surya Namaskar Mantra: Om Marichaye Namaha

Step 9 – Ashwa Sanchalanasana Pose

• Keep the position of palms and left leg should remain the same.
• While breathing in bend the right leg and bring the right foot forward between the hands.
• At the same time lower the left knee to touch the floor.
• Tilt the head backward and arch the back.
• Surya Namaskar Mantra: Om Adityaya Namaha

step 10 – Padahastasana Pose

• Both the palms and right foot should be the same as in position 9.
• While breathing out bring the left foot forward next to the right foot. Straighten both legs.
• Bring the forehead as close to the knees as possible without straining.
• Surya Namaskar Mantra: Om Savitre Namaha

Step 11 – Hasta Utthanasana Pose 

• While breathing in start raising the torso and stretch the arms above the head. Bend the arms, head, and upper trunk backward.
• Both arms should be shoulder-width apart.
• Surya Namaskar Mantra: Om Arkaya Namaha

Stpe 12 – Pranamasana Pose

• While breathing out bring the palms together and join them in front of the chest.
• Surya Namaskar Mantra: Om Bhaskaraya Namaha

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