Surya Namaskar with mantras – The Science and Logic Behind It

The importance of the sun has been described in Hindu scriptures from time immemorial. Whether we consider ancient eras or modern times, the sun has always provided us with life-sustaining energy.

Today, scientists work tirelessly to understand the sun, while ancient sages and munis already knew of its divinity and practical applications. Understanding the sun’s mysteries is crucial because when we perform Surya Namaskar with proper reverence, diligence, and faith, we can derive maximum benefit from this practice.

Gopinath Kaviraj, who was the principal of Banaras Hindu University, spent 12 years in penance at Gyanganj Ashram in the Himalayas. When he returned to Benaras in 1920, he taught about the entire world as a manifestation of solar science. Before hundreds of disciples, he would demonstrate the transformation of one object into another through solar science. We share this example to inspire your curiosity and strengthen your faith in the sun, enabling you to receive its greatest benefits.

1. Aum Mitraya Namah in Pranamasana/Prayer Pose: Who is friendly to all

2. Aum Ravayre Namah in Utthana Hasthasana/Upward Salute: The shining one, the radiant one

3. Aum Suryaya Namah in Padahastanasana or Utthanasana/ Hand to feet pose: Who is the dispeller of darkness and responsible for bringing activity

4. Aum Bhanave Namah in Ashva Sanchalan Asana/Equestrian Pose: One who illumines, the bright one

5. Aum Khagaya Namah in Mountain Pose: Who is all-pervading, one who moves through the sky

6. Aum Pushne Namah in Ashtanga Namaskara: Giver of nourishment and fulfillment

7. Aum Hiranyagarbhaya Namah in Bhujangasana/Cobra Pose : Who has golden color brilliance

8. Aum Marichaye Namah in Adho Mukha Savasana/Mountain Pose : The giver of light with infinite number of rays

9. Aum Adityaya Namah in Ashva Sanchalan Asana/Equestrian Pose: The son of Aditi, the cosmic divine Mother

10. Aum Savitre Namah in Padahastanasana or Utthanasana/ Hand to feet pose: One who is responsible for life

11. Aum Arkaya Namah in Utthana Hasthasana/Upward Salute: Worthy of praise and glory

12. Aum Bhaskaraya Namah in Pranamasana/Prayer Pose: Giver of wisdom and cosmic illumination

The sun is the primary source of energy for our planet Earth, providing us with numerous benefits in countless ways. In addition to this, Surya Namaskar offers extensive advantages for both physical and mental well-being, especially to humans:

Key Benefits of Surya Namaskar (Sun Salutation):

Provides excellent stretching for the waist and spine, helping to heal various types of back pain
Improves digestive system function
Balances energy at both physical and mental levels
Helps treat conditions such as hemorrhoids (piles)
Enhances memory and cognitive function
Helps control high blood pressure and diabetes
Improves blood circulation throughout the body, reducing heart attack risk
Strengthens the entire body and immune system
Fortifies bones and improves bone density
Enhances skin tone and complexion
Promotes weight loss by targeting abdominal fat and bringing the body into proper shape
Provides excellent cardiovascular exercise when performed at a faster pace

Optimal Timing for Surya Namaskar

The ideal time to practice Surya Namaskar is during Brahma Muhurta (pre-dawn hours). Follow these guidelines for best results:

Complete your morning routine (toilet, bath) before practice
Approach the practice with a cheerful, positive mindset
Wear clean, loose-fitting clothing in a peaceful environment
Morning practice is preferable due to clean air and minimal harmful UV exposure
If morning practice isn’t possible, perform it on an empty stomach or during evening hours

Important Precautions

Suitable for individuals aged 8 years and above
Those with spinal cord issues, heart conditions, high blood pressure, or hernia should practice only under qualified guidance

Common Beginner Mistakes

Neglecting proper breathing coordination while moving between poses
Practicing at too fast a pace initially, which disrupts breathing focus and makes practice incomplete
Confusing Cobra Pose with Mountain Pose during the sequence

Recommended Practice Frequency

Beginners: Start with 2-3 cycles, gradually increasing to 10-20 cycles
Advanced practitioners: Can perform 50-100 cycles
For longevity: Practicing 25-50 cycles daily may help maintain youthful vitality for up to 100 years

The Science Behind Surya Namaskar

Since planets revolve around the sun and life begins with solar energy, the sun holds immense scientific and spiritual significance. Through Surya Namaskar, we honor and celebrate the source of all life forms.

The Solar Plexus Connection

According to ancient Indian Rishis, different body parts are governed by various Devas (divine impulses or divine light). The solar plexus, located behind the navel at the body’s central point, connects directly with the sun’s energy. This connection is why ancient Rishis specifically recommended Surya Namaskar practice. Regular performance of this technique enhances the solar plexus, thereby increasing creativity and intuitive abilities.

The Importance of the Solar Plexus

According to Sri Sri Ravi Shankar, the solar plexus serves as the storage center for all our emotions and the origin point of our intuitive feelings. Typically, the solar plexus is about the size of a small gooseberry. However, for those who practice yoga regularly, it expands significantly—becoming three to four times larger than normal size. The more expanded your solar plexus, the greater your mental stability and intuitive abilities become.

Understanding Surya Namaskar

Surya Namaskar consists of 12 postures, ideally performed at sunrise. Regular practice improves blood circulation throughout the body, maintains optimal health, and helps prevent disease.

Comprehensive Benefits of Surya Namaskar

Weight Management
When performed at a fast pace, Surya Namaskar provides excellent cardiovascular exercise that supports weight loss. The postures stretch abdominal muscles while helping reduce belly fat, and the movements boost metabolism for enhanced fat burning.

Muscle and Joint Strengthening
This practice offers an effective way to stretch and strengthen muscles, joints, ligaments, and the entire skeletal system. The movements improve spinal flexibility while creating limb symmetry, which enhances the function of internal vital organs.

Digestive System Enhancement
The yoga poses increase blood flow to the digestive tract, resulting in improved intestinal function. Forward-bending poses expand abdominal space, helping release trapped gases and promoting better digestion.

Additional Health Benefits

Improved Sleep Quality
Surya Namaskar helps combat insomnia by improving sleep patterns. The asanas calm the mind, promoting restful, quality sleep.

Menstrual Cycle Regulation
Women experiencing irregular menstrual cycles can benefit from regular practice, as it helps regulate hormonal balance. Consistent practice may also facilitate easier childbirth.

Blood Sugar Control
The movements help reduce blood sugar levels and support cardiovascular health, keeping heart disease at bay.

Natural Detoxification
The active breathing process thoroughly ventilates the lungs and keeps blood well-oxygenated. This promotes detoxification by eliminating carbon dioxide and other toxic gases from the body.

Surya Namaskar for Children

Can children practice Surya Namaskar? Absolutely. This practice calms the mind and significantly improves concentration—particularly beneficial in today’s competitive, high-pressure environment.

Benefits for Young Practitioners: