Surya Namaskar, or "Sun Salutation," is a traditional yogic practice that combines breath, movement, and mantra to honor and channel the sun's energy. The sequence of postures revitalizes the body, improves flexibility, and promotes overall wellness. Adding the mantra of surya namaskar enhances the practice by grounding it spiritually, inviting focus, and cultivating mindfulness.
What is Surya Namaskar?
Surya Namaskar, meaning "Sun Salutation," is a series of twelve asanas, or postures, that flow sequentially to form a complete exercise for both the body and mind. Practiced widely in yoga, it is a physical workout and a spiritual practice that energizes and balances the body’s energy centers or chakras. Each posture aligns the mind, body, and breath, creating a sense of inner peace. Surya Namaskar is ideally practiced in the morning as it invokes the sun's energy, which is considered a source of life, vitality, and wisdom.
What is the Mantra of Surya Namaskar?
The mantra of Surya Namaskar consists of specific sounds and words that honor the sun and channel its life-giving energy. Each of the twelve asanas in the Surya Namaskar sequence is accompanied by a specific mantra dedicated to different aspects or qualities of the sun. These mantras are traditionally in Sanskrit and convey qualities like wisdom, health, vitality, and clarity.
Here are the twelve mantras commonly chanted during each pose:
Sr. No.
Mantras
Meaning
1.
Om Mitraya Namah
Salutations to the friend of all
2.
Om Ravaye Namah
Salutations to the shining one
3.
Om Suryaya Namah
Salutations to the one who induces activity
4.
Om Bhanave Namah
Salutations to the one who illuminates
5.
Om Khagaya Namah
Salutations to the one who moves in the sky
6.
Om Pushne Namah
Salutations to the nourisher of all
7.
Om Hiranyagarbhaya Namah
Salutations to the golden cosmic self
8.
Om Marichaye Namah
Salutations to the lord of the dawn
9.
Om Adityaya Namah
Salutations to the son of Aditi (the cosmic mother)
10.
Om Savitre Namah
Salutations to the stimulator of all activities
11.
Om Arkaya Namah
Salutations to the one who is fit to be praised
12.
Om Bhaskaraya Namah
Salutations to the one who leads to enlightenment
Each of these mantras aligns with one pose in the Surya Namaskar series, enhancing the physical, mental, and spiritual benefits of the practice.
When Should the Mantra of Surya Namaskar Be Recited?
Traditionally, the mantra of Surya Namaskar is recited during each posture. As you move through each asana, you chant or mentally repeat the corresponding mantra. This rhythmic chanting helps synchronize your breath with your movement, creating a meditative flow. Reciting the mantra during each pose can also deepen your concentration, making the practice more mindful and spiritually enriching. Some practitioners prefer to chant the entire sequence of mantras before beginning Surya Namaskar, using it as a way to set their intention. Others may chant once before and once after, but chanting during the sequence enhances the practice's mindfulness and alignment.
How Many Times Should Surya Namaskar Be Done in a Day?
The number of times to perform Surya Namaskar daily depends on one’s personal fitness level, energy, and goals. Beginners are encouraged to start with 2-4 rounds and gradually build up as their body adjusts. An ideal practice involves 12 rounds of Surya Namaskar, which includes a complete cycle for each of the twelve mantras. However, some advanced practitioners may perform up to 108 rounds for an intense and transformative experience, especially during special occasions or as part of a spiritual practice.
A typical guideline for different practitioners includes:
- Beginners: Start with 2-4 rounds per day.
- Intermediate: Aim for 6-12 rounds per day, focusing on breath and mantra.
- Advanced: 24 rounds or more can provide a deep, energizing experience.
Benefits of Practicing Mantra of Surya Namaskar
Combining the mantra of Surya Namaskar with the sequence of poses creates a holistic practice that benefits the mind, body, and spirit. Here’s how:
- Improves Mental Clarity and Focus: The chanting of the mantra helps calm the mind and centers the practitioner, promoting mental clarity and focus.
- Enhances Physical Strength and Flexibility: The sequence strengthens and stretches the body, aiding in muscle tone and flexibility.
- Aligns Body and Mind: Reciting the mantra while performing each posture aligns the physical and mental aspects, creating a seamless flow that is both grounding and uplifting.
- Boosts Energy Levels: Practicing the mantra of Surya namaskar in the morning can boost energy levels throughout the day by stimulating circulation and activating all major muscle groups.
- Inspires Spiritual Growth: Chanting during the practice invokes the sun’s vitality and is a reminder of our connection to the larger universe, encouraging a sense of inner peace and gratitude.
