How to practice Surya Namaskar correctly

img_2_240x240june19 (1)Suryanamaskar: A salutation to the “Life Generating Force on the Earth”

Sun is the source of health and prosperity on Earth. Most of the cultures in the world revere Sun as the “Life Generating Force”. Thus worshipping of the Sun was initiated by the people of the ancient time. Suryanamaskar = Surya + Namaskar = Sun + Salutation, is a process of showing respect and surrendering yourself to this “Life Generating Force on the Earth.”

Suryanamaskar is a series of twelve definite physical postures. These alternating backward and forward bending asanas flex and stretch the spinal column and limbs through their maximum range. The series gives a profound stretch to the whole of the body. Many Schools of thoughts promote Suryanamaskar on a regular basis as a complete body workout. In fact, practicing as few as 20 Suryanamaskar on a daily basis has shown to bring tremendous benefits.

If combined with chanting of the Suryanamaskar Mantras, Suryanamaskar takes one on a journey of self-awareness along with, the imbibing superabundant qualities of the Sun. There are 12 Suryanamaskar Mantras, which is chanted with each posture.


Om Mitraya Namaha



Om Ravaye Namaha



Om Suryaya Namaha



Om Bhanave Namaha



Om Khagaya Namaha



Om Pushnaye Namaha



Om Hiranyagarbhaye Namaha



Om Marichaye Namaha



Om Adityaya Namaha



Om Savitre Namaha



Om Arkaya Namaha



Om Bhaskraya Namaha

There are also a series of six Bija mantras Hram, Hrim, Hrum, Hraim, Hraum, Hrah. There are many other mantras, which can be used before commencing or concluding the Suryanamaskar. However, the most important thing is to understand the postures and perform it precisely with rhythmic breathing.

The beauty of performing Suryanamaskar is that among the 12 postures, the first 7 postures are distinct and the last 5 postures are repetition in the reverse order. These postures consist of symmetrical as well as asymmetrical movements and are combined in such a way that they complement each other. Each seven posture performed carry tremendous benefits independently. When combined together in a dynamic movement of Suryanamaskar, those benefits multiply and bring multi dynamic benefits in our day to day life. Few Suryanamaskars daily and we can perform our daily functions flawlessly with energy and without any ‘Ah’& ‘Ouch’ feeling.

Practicing Suryanamskar daily, the RIGHT & PRECISE way will infuse our system with not only the Suryanamaskar’s tremendous benefits but also with the power and vitality of the Sun.


Ms. Shammi Gupta
Yoga Therapist

Shammi Gupta is a Certified Yogic Therapist and Naturopath from Yoga Vidya Niketan and has pursued her Masters in Yoga Shastra. She is the founder of Shammi’s Yogalaya where healthy living solutions incorporating a combination of yogic postures complimented with nutritional guidance on Sattvic food is taught. She has conducted various yoga and wellness workshops at Jaslok Hospital, ABP Cook Studio, Deloitte Consulting and other corporates and established groups in India and overseas.

She has completed her Yoga & M.A. in Yoga and also MBA in Finance & HR from The University of Akron, Ohio,USA and has stood second in State Level Yoga Championship in 2012 and has done a Yoga Program for Doordarsan.