Surya Namaskar, also known as Sun Salutation, is one of the most powerful sequences in yoga. It combines physical postures, breath control, and spiritual awareness to energize the body and calm the mind. Each of the 12 steps of Surya Namaskar is paired with a sacred mantra dedicated to the Sun God, Surya Dev. These mantras are not mere words—they carry deep vibrations that help align your body, mind, and soul with universal energy. In this article, we’ll explore the 12 Steps of Surya Namaskar Mantras, their meanings, and how chanting them can elevate your yoga practice to a meditative and spiritual experience.

What is Surya Namaskar?

Surya Namaskar means “Salutation to the Sun.” In ancient Indian tradition, the Sun is considered the ultimate source of life and energy. Practicing this sequence in the early morning is believed to awaken the solar energy within you, promote vitality, and improve concentration.

This sequence involves 12 yoga poses (asanas) performed in a rhythmic flow with controlled breathing. Each pose corresponds to a specific mantra, acknowledging the Sun’s different attributes—light, wisdom, strength, and health.

The 12 Steps of Surya Namaskar and Their Mantras

1. Pranamasana (Prayer Pose)

Mantra: Om Mitraya Namaha

Meaning: Salutations to the friend of all beings.

Start by standing at the front of your mat with feet together, palms pressed at the heart center. This posture symbolizes respect and gratitude. Chanting this mantra invokes a feeling of peace and harmony with all life forms.

2. Hasta Uttanasana (Raised Arms Pose)

Mantra: Om Ravaye Namaha

Meaning: Salutations to the shining one who radiates light.

Stretch your arms upward and slightly backward while inhaling. This posture expands your chest and lungs, allowing deeper oxygen flow and awakening the body’s energy channels.

3. Padahastasana (Hand to Foot Pose)

Mantra: Om Suryaya Namaha

Meaning: Salutations to the one who induces activity.

Exhale and bend forward from your hips, touching your hands to your feet. This pose stretches the hamstrings and stimulates digestion. The mantra energizes and motivates you to take action in life.

4. Ashwa Sanchalanasana (Equestrian Pose)

Mantra: Om Bhanave Namaha

Meaning: Salutations to the one who spreads light.

Inhale and stretch your right leg back while bending the left knee. Lift your chest and gaze upward. This pose increases flexibility in the spine and strengthens the legs, while the mantra brings clarity and focus.

5. Dandasana (Plank Pose)

Mantra: Om Khagaya Namaha

Meaning: Salutations to the one who moves through the sky.

Bring both legs back and align your body in a straight line from head to heels. This posture builds core strength and stability. The mantra honors the Sun’s boundless journey across the sky, inspiring endurance.

6. Ashtanga Namaskara (Eight Limbed Pose)

Mantra: Om Pushne Namaha

Lower your knees, chest, and chin to the floor while keeping your hips raised. This position strengthens arms and shoulders. The mantra reminds you of the Sun’s nourishing qualities that sustain all life.

7. Bhujangasana (Cobra Pose)

Mantra: Om Hiranyagarbhaya Namaha

Meaning: Salutations to the golden cosmic self.

This pose opens the heart and improves spinal flexibility. Chanting this mantra connects you with inner consciousness and divine light.

8. Parvatasana (Mountain Pose)

Mantra: Om Marichaye Namaha

Meaning: Salutations to the Lord of Dawn.

Exhale and lift your hips upward, forming an inverted “V” shape. This asana stretches the spine and improves blood circulation to the brain. The mantra symbolizes awakening and clarity after darkness.

9. Ashwa Sanchalanasana (Equestrian Pose)

Mantra: Om Adityaya Namaha

Meaning: Salutations to the son of Aditi, the cosmic mother.

Step your right foot forward again, keeping your left leg stretched back. This repetition balances both sides of the body. The mantra invokes vitality and the nurturing force of the Sun.

10. Padahastasana (Hand to Foot Pose)

Mantra: Om Savitre Namaha

Meaning: Salutations to the stimulating power of the Sun.

Exhale and bring your feet together, folding forward. The mantra awakens creative energy and intelligence, while the pose enhances flexibility and detoxifies the system.

11. Hasta Uttanasana (Raised Arms Pose)

Mantra: Om Arkaya Namaha

Meaning: Salutations to the one worthy of praise and glory.

Inhale and lift your arms back overhead, stretching the body upward. This posture strengthens the spine and expands your lungs. Chanting this mantra cultivates gratitude and inner radiance.

12. Pranamasana (Prayer Pose)

Mantra: Om Bhaskaraya Namaha

Meaning: Salutations to the giver of wisdom and light.

Exhale and return to the starting position, palms joined at your chest. This final pose seals the sequence with mindfulness and humility. The mantra celebrates enlightenment and the end of ignorance.

Benefits of Practicing Surya Namaskar with Mantras

The surya namaskar 12 steps offer more than physical fitness—they connect your movements to spiritual rhythm. Here’s how this integrated practice helps:

Enhances Mental Focus: The combination of breath, movement, and chanting strengthens mindfulness and presence.

Boosts Energy Levels: Morning practice activates solar energy, increasing vitality throughout the day.

Improves Flexibility and Posture: The asanas stretch and strengthen the muscles, promoting balance and endurance.

Stimulates Internal Organs: Forward bends and backbends improve digestion, detoxification, and blood circulation.

Promotes Emotional Balance: Chanting mantras creates positive vibrations, reducing stress and anxiety.

How to Practice Surya Namaskar Mindfully

Perform the sequence at sunrise when energy levels are high.

Coordinate every movement with breath—inhale for upward stretches, exhale for bends.

Chant each mantra silently or aloud with awareness of its meaning.

Begin with 3–5 rounds and gradually increase to 12 or more.

Maintain a calm, steady pace rather than rushing through poses.

Final Thoughts

The surya namaskar steps represent a sacred union of body, breath, and spirit. Each step is a prayer in motion—a reminder of our connection to the Sun and the life it sustains. Practiced daily, it becomes a ritual of gratitude, strength, and renewal.

Let every sunrise find you in movement, in rhythm with your breath, and in harmony with the eternal light within.