Surya Namaskar Benefits: Top 12 Postures with

Instructions
December 9, 2015 1:34 PM

Morning is the right time to practice Surya Namaskar as the early morning sunrays are rich source of
Vitamin D which is required for strong bones and clear eyesight. You can use a carpet or a small
piece of cloth for doing this. To attain the complete surya namaskar benefits, there are twelve
mantras for each of the twelve postures and these mantras are to be recited for each posture.

Following are the different poses in Surya Namaskar.

First Posture Namaskarasana

You should be in a standing position with palms folded in front of your chest, feet together and toes
touching each other. Breathe as usual and recite the mantra.

Mantra
Om Mitrayah Namaha

Advantages
The mind and body turn out to be healthy

Second Posture Parvatasana

Lift your arms over your head and shoulders, with palms touching each other. The biceps should
touch the ears. Inhale and stretch your abdomen to the maximum extent and tilt backwards.

Mantra
Om Ravaye Namah

Advantages
A good exercise for the shoulders and the food pipe (Esophagus). Vision is also enhanced.
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Third Posture Namaskara Hastapadasana

Breathe in deeply and hold the breath. Bend forward without folding the knees and keep the palms on
the floor. Touch your knees with the forehead and exhale deeply. Initially, if you are not able to keep
the palms on the floor, you can just touch it with the fingers.

Mantra
Om Suryaya Namaha

Advantages
This exercise is a remedy for belly and digestive ailments. The chest and hands become strong and
your body grows to be well balanced. Also, diseases of the feet and fingers are set right.

Fourth Posture Ekapada Prasaranasana

Breathe in and drag your right leg backward, with the knee and fingers of the foot touching the floor.
Press hard the abdomen and belly such that they touch the left leg. Now raise your head as high as
possible and look upward. Hold breath and resume in the posture for sometime.

Mantra
Om Bhanave Namaha

Advantages
As this exercise stretches the small intestine and the seminal vesicles, it is a good remedy for
constipation and diseases of the liver. Besides, thinness of the semen and diseases of throat are also
corrected.

Fifth Posture Bhudharasana

Breathe in deeply and hold it. Pull both the legs backwards and keep the thumbs of the feet, ankles
and knees touching each other. Keep the head, waist, the back and the elbows in a line and bend
forward with the palms on the floor. Your body looks like a bow now.

Mantra
Om Khagaya Namaha

Advantages
This movement helps to relieve from the pains especially of arms, legs and the knees. It is also
good for the abdominal disorders.

Sixth Posture Ashthanga Pranipatasana

Inhale and hold the breath. Keep the knees on the floor and make the chest and forehead to touch the
floor. The palms are to be placed on the side of the chest. Ensure that the abdomen should not touch
the floor and drag it.

Mantra
Om Pusane Namaha

Advantages
This exercise makes the arms strong and if ladies perform this Asana before getting pregnant, the
child could be prevented from many diseases.

Seventh Position Bhujangasana

Inhaling the breath, lower your waist and raise your upper body. Now look upwards and keep the
arms straight.

Mantra

Om Hiranya-Garbhaya Namaha

Advantages
Apart from toning up the body and the back muscles, this Asana improves eyesight. Disorders related
to the reproductive system and the irregularities in females menstrual cycle are corrected. Also
improves blood circulation.

Eighth Posture Bhudharasana

This position is the same as that of Bhudharasana, explained in fifth position.

Mantra
Om Marichiye Namaha

Ninth Posture Ekapada Prasaranasana

Repeat the process of fourth position.

Mantra
Om Adityaya Namaha

Tenth Posture Namaskara Hastapadasana

The position is same as that of the third one.

Mantra
Om Savitre Namaha

Eleventh Posture Parvatasana

The procedure is same as that of step two.

Mantra
Om Arkaya Namaha

Twelfth Posture Namaskarasana

Same as that of first position

Mantra
Om Bhaskaraya Namaha

This full round of Surya Namaskar can be repeated as many times as possible.
Om Sri Savitra Soorya Narayanaaya Namah