The SUN is considered to be source of light and energy and helps in sustaining life on earth. The sun being the most effulgent and life-giving force in this planet, it forms visible representation of the invisible Almighty Lord. Our ancient seers acknowledged this and revered the Sun. The Surya Namaskar is an appreciation in motion that is offered to the sun. It involves twelve yoga postures. If your system is invigorated, then your cycle will be in harmony with the solar cycle. The Surya Namaskar helps create this harmony between your physical cycle and that of the sun.
There are two ways of doing the Surya Namaskara – with or without mantra chanting. Each of the 12 poses have a specific mantra which can be chanted mentally or even audibly during each pose. When Surya Namaskara is performed with mantra, then it is done a slow pace with awareness of the mantra chanting. It can also be done briskly in which case the mantra chanting may not be possible.
There are 12 mantras which praise different qualities of Sunand add a ocean spiritual touch to the entire practice.
1. Aum mitraya namah (mantra): Stand with your feet together and hands joined in front of the chest in the traditional namaskar position.
2. Aum ravaye namah (mantra): Inhale and stretch your hands up straight, above your head. Stretch your neck and look upwards. Bend slightly backwards to make an arch of the upper body.
3. Aum suryaya namah(mantra): Exhale and bend from the waist to touch your fingers to the floor. After regular practice, you will be able to touch your forehead to the knees and rest the palms flat on the ground.
4. Aum bhanave namah(mantra): Now resting both hands firmly on the ground, inhale and take theright leg behind and stretch it out on the floor, lunge down. Bend the left knee and keep the foot in line with your hands. Stretch your neck up and gaze skywards. [In the next round, start with stretching your left leg behind first].
5. Aum khagaya namah (mantra): While exhaling, straighten the left leg out such that both feet are together and your back is straight, not curved. Make sure that your gaze is on the floor and your elbows are not bent.
6. Aum pushne namah (mantra): Slowly bring your knees to rest on the floor, then your chest,followed by the forehead. Do not rest the hips on the floor. This might be difficult initially but with practice, you will master the art.
7. Aumhiranyagarbhaya namah (mantra): In a smooth movement, raise your headand upper body, resting your palms on the ground. Your gaze should be straight ahead. Be cautious not to hold your breath while in this pose.
8. Aum marichayenamah (mantra): From here, get into an inverted V-position keeping your knees and elbows straight; rest the soles and palms flat in the ground and allow the head to hang down freely.
9. Aum adityaya namah (mantra): Fold the right leg from the knee and bring it close to the chest,resting it near the hands. When doing this, the left leg should be stretched out behind you.
10. Aum savitre namah (mantra): Bring the left leg in front, rest it next to the right foot and rest your hands on the ground.
11. Aum arkaya namah (mantra): Inhale deeply and get back to the standing position. Stand on your feet together, and stretch out your hands above the head, keeping the elbows straight. Then bend your spine backwards.
12. Aum bhaskarayanamah (mantra): Join the palms of both hands together in front of the chest in the namaskar position. Spend a few moments absorbing the energy of the sunand prepare your mind for the next round. Relax and stretch your hands out by your side. This completes one round of Surya Namaskar.
Once you complete your 12th posture, you would experience how these exercises the whole body parts in single stretches one by one.
How to chant the Surya Namaskar Mantras
You can either chant the Surya Namaskar Mantras verbally or in your mind. The important thing is to chant them with gratitude.
The breath is normal and easy. Be aware of your breathing while chanting the Mantras. This will help regulate the mind.