Surya Namaskar Mantra: The Flow of Asana & Intention
Not just movement — mindfulness in motion.
Surya Namaskar, or Sun Salutation, is more than just a sequence of poses. It’s a graceful dance — a blend of breath, body, and reverence. Each posture flows into the next with intention. Each mantra? A gentle whisper to the universe. A thank-you. A connection. A moment of stillness within movement.
Let’s walk through it — not like robots, but like real people… feeling our way in.
1. Pranamasana – The Prayer Pose
Begin by standing tall. Feet grounded. Palms together at your heart center. Simply… breathe.
🕉 Mantra: Om Mitraya Namaha
“Salutations to the Friend of all.”
A humble greeting to the universe, with hands folded in gratitude.
2. Hasta Uttanasana – Raised Arms Pose
Inhale. Stretch your arms overhead. Gently arch back. Feel the space in your spine. Maybe smile.
🕉 Mantra: Om Ravaye Namaha
“Salutations to the Shining One.”
You’re greeting the light — both around and within you.
3. Padahastasana – Hand to Foot Pose
Exhale. Hinge at the hips. Fold forward. Let your hands reach toward the Earth. It’s okay to bend your knees. It’s not about perfection.
🕉 Mantra: Om Suryaya Namaha
“Salutations to the One who induces activity.”
The Sun wakes the world — and us too.
4. Ashwa Sanchalanasana – Equestrian Pose
Inhale. Step your right leg back. Drop the knee. Lift your chest. Look forward. Be steady.
🕉 Mantra: Om Bhanave Namaha
“Salutations to He who illuminates.”
Not just the sky — but your path, your purpose.
5. Kumbhakasana – Plank Pose
Hold the breath. Step the other leg back. Engage your core. Stay strong. Stay present.
🕉 Mantra: Om Khagaya Namaha
“Salutations to He who moves through the sky.”
The Sun never stops — neither do you.
6. Ashtanga Namaskara – Eight-Limbed Pose
Exhale. Lower your knees, chest, and chin to the mat. Keep your hips slightly lifted. Surrender.
🕉 Mantra: Om Pushne Namaha
“Salutations to the Giver of Strength.”
This one humbles you — and strengthens you.
7. Bhujangasana – Cobra Pose
Inhale. Slide forward. Lift the chest. Let your heart lead. Elbows soft. Shoulders away from the ears.
🕉 Mantra: Om Hiranya Garbhaya Namaha
“Salutations to the Golden Cosmic Self.”
You’re radiant. Powerful. Limitless.
8. Parvatasana – Mountain (Downward Dog) Pose
Exhale. Push back. Lift your hips high. Let your head relax. You’re a mountain — rooted yet reaching.
🕉 Mantra: Om Marichaye Namaha
“Salutations to the Lord of the Dawn.”
That morning light? This is where it lives.
9. Ashwa Sanchalanasana – Equestrian Pose (Other Side)
Inhale. Bring your right foot forward. Left knee down. Chest open. Gaze ahead.
🕉 Mantra: Om Adityaya Namaha
“Salutations to the Son of Aditi, the Cosmic Mother.”
The Sun — born of the stars, just like you.
10. Padahastasana – Forward Fold Again
Exhale. Step the other foot forward. Fold gently. Feel the earth. Let go.
🕉 Mantra: Om Savitre Namaha
“Salutations to the Lord of Creation.”
Every breath — a new beginning.
11. Hasta Uttanasana – Rise Again
Inhale. Stretch your arms up. Gently arch back. Expand into the light.
🕉 Mantra: Om Arkaya Namaha
“Salutations to He who is worthy of praise.”
You’ve come this far — honor that.
12. Pranamasana – Return to Prayer Pose
Exhale. Return to center. Palms at heart. Eyes closed, if you like. Feel the shift.
🕉 Mantra: Om Bhaskaraya Namaha
“Salutations to the One who leads to enlightenment.”
You’ve journeyed… and yet, you’ve only just begun.
☀️ And that’s just half a round.
For a full cycle, repeat the sequence leading with the left leg where you previously led with the right. Balance — in movement and in life — is the heart of this practice.
Take your time. Don’t rush. Let it unfold — one breath, one mantra, one gentle gesture at a time.
