Surya Namaskar — 12 Mantras and 12 Postures
Surya Namaskar is not just exercise — it is worship of Surya's 12 forms. Special benefit when done on Sundays.
| # | Posture | Mantra | Meaning |
|---|---|---|---|
| 1 | Pranamasana | Om Mitraya Namah | The friend of all |
| 2 | Hasta Uttanasana | Om Ravaye Namah | The radiant one |
| 3 | Hasta Padasana | Om Suryaya Namah | Source of energy |
| 4 | Ashwa Sanchalanasana | Om Bhanave Namah | The luminous one |
| 5 | Dandasana | Om Khagaya Namah | One who moves through sky |
| 6 | Ashtanga Namaskar | Om Pushne Namah | The nourisher |
| 7 | Bhujangasana | Om Hiranyagarbhaya Namah | The golden womb |
| 8 | Parvatasana | Om Marichaye Namah | Lord of rays |
| 9 | Ashwa Sanchalanasana | Om Adityaya Namah | Son of Aditi |
| 10 | Hasta Padasana | Om Savitre Namah | The stimulator of creation |
| 11 | Hasta Uttanasana | Om Arkaya Namah | Worthy of praise |
| 12 | Pranamasana | Om Bhaskaraya Namah | Giver of illumination |
Surya Namaskar on Sunday — Special Rules
- • At sunrise — facing east direction.
- • Minimum 12 rounds — 108 rounds ideal.
- • Wear red — Surya's colour.
- • Arghya first, then Surya Namaskar.
Frequently Asked Questions
What does “Surya Namaskar: 12 Mantras, Postures and Benefits” involve?
It describes surya namaskar: 12 mantras, postures and benefits as a yogic or wellness practice rooted in the Vedic tradition — its technique, the energy or planet it is linked to, and the discipline of doing it regularly. The page lays out the steps in simple, beginner-friendly form.
How is this practice performed?
It is best done in the early morning on an empty stomach, in a clean and quiet space, with steady breathing and unhurried attention. Begin gently and build up gradually; consistency over time is valued far more than straining for quick results.
What are the benefits, and any precautions?
Practised regularly it is traditionally associated with better energy, focus and calm. It is a wellness aid, not medical treatment — anyone with a health condition, injury or who is pregnant should consult a doctor or qualified teacher before starting.
Updated for 2026
