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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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☀️ 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.