Surya Namaskar: The Part of Yoga and the Way of Worship of God Surya

Surya Namaskar is an exercise, a yogasan, and it is also a way to worship God Surya in Hinduism. It can be done by anyone children, young and old, men and women.

‘Rig Veda’ says that, “the sun is soul of the entire world sun is the only God, which bestows good health. Therefore, we should worship the sun for health and long life.”

Twelve mantras of Surya Namaskar:

There are twelve mantras that can be repeated in each pose of Surya Namaskar. If Surya Namaskar is performed while repeating these mantras one can achieve great benefits.

These mantras are:

  1. Om Mitraya Namah
  2. Om Ravaye Namah
  3. Om Suryaya Namah
  4. Om Bhanave Namah
  5. Om Khagaya Namah
  6. Om Pushnaya Namah
  7. Om Hiranyagarbhaya Namah
  8. Om Marichaye Namah
  9. Om Adityaya Namah
  10. Om Savitre Namah
  11. Om Arkaya Namah
  12. Om Bhaskaraya Namah

Way of performing Surya Namaskar:

Surya Namaskar is completed after assuming the following twelve postures:

  1. Stand while joining both hands and both feet. The heels should be united while the toes should be apart. Head, neck, and body should be in one line. Breathe normally.
  2. While inhaling, lift the hands and bend them backward. Withhold the breath for some time.
  3. While breathing out bend forward, keeping knees straight, rest the hands on the ground on both sides of the feet. Try to bring the forehead in contact with the knees. Withhold the breath for some time.
  4. Rest the palms on the ground. While breathing, take the left leg backward, but while doing so the arms should not bend at elbows. The waist should be straight. Lift the head and try to see the sky. Withhold the breath for some time.
  5. While taking the breath out, take the other leg behind. Join both legs at ankles and toes. Bring the chin on the throat. Bring the buttocks, waist and head in one line and do the exhalation kumbhak that is withholding the breath after exhaling.
  6. While inhaling touch the ground with feet, knees, chest, chin, nose and forehead. Then exhale and lift the stomach above ground.
  7. While breathing in straightening the arms, lifting the head, assume the pose of Sarp Asana.
  8. Now assume the pose as is given in the fifth step.
  9. While inhaling and bringing out both knees between the arms, return back to position four.
  10. While breathing out, go to the position three.
  11. While inhaling go to the position two.
  12. While exhaling go to the position one.

It is one round of Surya Namaskar.

Benefits of Surya Namaskar:

  1. It is a precaution against constipation, piles, and diseases connected with breathing.
  2. It gives strength to brain, lungs, nervous system and heart.
  3. It removes the ailments of spinal column.
  4. It brings peace to mind and improves concentration.
  5. It brings flexibility to the body.


  • Children below nine years should not do Surya Namaskar.
  • It should be done at dawn, facing east.
  • In the beginning, two rounds of Surya Namaskar should be done. Gradually this can be increased up to 5 rounds. After doing it, there is no need to do other exercises. It should be done in an open place, or that is airy. One should not breathe with mouth while doing it.
  • During winter before doing Surya Namaskar, the body should be warmed up by rubbing it with palms.
  • It should be avoided if there is fever or any other acute illness.
  • It should be avoided for up to 6 days after menstrual in women.
  • It should be stopped after four months from conception. It may be started again four months after delivery.

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