Unlocking the Power of Suryanamaskar: Steps, Poses, and Mantras


Embarking on a journey to wellness and self-discovery often leads us to ancient practices that seamlessly integrate the mind, body, and soul. Suryanamaskar, also known as Sun Salutation, is a quintessential yogic practice that encompasses physical postures, rhythmic breathing, and powerful mantras. In this comprehensive guide, we’ll explore the steps, poses, and mantras of Suryanamaskar, uncovering the profound impact it can have on your overall well-being.

Understanding Suryanamaskar

Embracing Holistic Wellness

Suryanamaskar is a holistic practice that involves a series of postures and movements synchronized with the breath. Each movement is carefully designed to awaken and invigorate the body, mind, and spirit.

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Harmonizing with Nature

Derived from ancient Vedic traditions, Suryanamaskar pays homage to the life-giving energy of the sun. The practice is a symbolic representation of expressing gratitude to the sun and embracing its vitality.

Suryanamaskar Steps

Step 1: Pranamasana (The Prayer Pose)

The practice begins by standing at the edge of the yoga mat, with palms pressed together at the heart center. This gesture symbolizes gratitude and reverence.

Step 2: Hastauttanasana (The Raised Arms Pose)

Inhaling deeply, lift the arms upward while arching the back slightly. The stretch promotes flexibility and expands the chest.

Step 3: Hasta Padasana (The Hand to Foot Pose)

Exhale and bend forward, bringing the hands to the floor beside the feet. This posture enhances flexibility in the spine and stretches the hamstrings.

Step 4: Ashwa Sanchalanasana (The Equestrian Pose)

Inhale and step the right leg back, extending it while keeping the left knee bent. The pose stretches the hip flexors and strengthens the legs.

Step 5: Dandasana (The Stick Pose)

As you exhale, bring the left leg back to align with the right leg. The body forms a straight line from head to heels, engaging the core muscles.

Step 6: Ashtanga Namaskara (The Salute with Eight Parts)

Lower the knees, chest, and chin to the floor while keeping the hips elevated. This posture strengthens the arms and prepares the body for the next pose.

Step 7: Bhujangasana (The Cobra Pose)

Inhale and glide forward, arching the back while lifting the chest off the ground. This pose enhances spinal flexibility and strengthens the back muscles.

Step 8: Parvatasana (The Mountain Pose)

Exhale and lift the hips while pressing the heels into the ground. The body forms an inverted “V” shape, stretching the entire back and hamstrings.

Step 9: Ashwa Sanchalanasana (The Equestrian Pose)

Inhale and step the right foot forward between the hands. Repeat the pose as in Step 4, this time with the opposite leg.

Step 10: Hasta Padasana (The Hand to Foot Pose)

Exhale and bring the left foot forward, aligning with the hands. Repeat the pose as in Step 3.

Step 11: Hastauttanasana (The Raised Arms Pose)

Inhale and rise, extending the arms overhead as in Step 2.

Step 12: Pranamasana (The Prayer Pose)

Exhale and return to the starting position, palms pressed together at the heart center.

Suryanamaskar Poses

Physical and Mental Benefits

Suryanamaskar offers a myriad of benefits, both physical and mental. Some of the key advantages include:

  • Improved flexibility and posture
  • Enhanced strength and stamina
  • Better blood circulation
  • Reduction of stress and anxiety
  • Promotion of mindfulness and focus

Suryanamaskar Mantras

Elevating Spiritual Connection

Each movement in Suryanamaskar is accompanied by a specific mantra that adds a spiritual dimension to the practice. Chanting these mantras while performing the poses helps align the practitioner’s energy with the cosmic rhythm.


  • Can beginners practice Suryanamaskar?Yes, Suryanamaskar is suitable for beginners. Start with a few rounds and gradually increase the repetitions.
  • How many rounds should I do daily?Beginners can start with 5 rounds and gradually increase to 12 rounds. Listen to your body and avoid overexertion.
  • Can Suryanamaskar help with weight loss?Yes, regular practice of Suryanamaskar can aid in weight management by boosting metabolism and enhancing muscle tone.
  • Should I practice Suryanamaskar in the morning only?While morning practice aligns with its symbolism, Suryanamaskar can be practiced at any time based on your convenience.
  • Are there any precautions I should take?If you have any medical conditions, consult a healthcare professional before starting Suryanamaskar. Avoid practicing during illness.
  • Can pregnant women practice Suryanamaskar?Pregnant women should consult their healthcare provider before practicing Suryanamaskar and modify poses as needed.


Suryanamaskar is not merely a physical practice; it’s a journey that integrates the body, mind, and soul. By understanding the steps, poses, and mantras, you can embark on a transformative experience that fosters holistic well-being. Whether you’re a beginner or an experienced practitioner, the power of Suryanamaskar lies in its ability to cultivate inner harmony and radiate positive energy.

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