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Hindu Swayamsevak Sangh


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Surya Namaskar:

Surya Namaskar Yagna : www.hssus.org/sny

Surya Namaskar is a combination of few Yogasana postures. This is a well balanced set of movements that will stretch all the muscles in the body and keep the body and mind healthy. There are 13 mantras which are different names of Sun God. We should chant a mantra before each Surya Namaskar.



Listen Surya Namaskar Mantra

ध्येय सदा सवितृ मण्डलमध्यवर्ति, नारायण सरसिज़ासनसन्निविष्ट ।
केयूरवान मकर कुण्डलवानकिरीटी, हारी हिरण्मय वपूर्धृत शंख चक्र ॥
ॐ मित्राय नमः
Om Mitraaya Namah
ॐ रवये नमः
Om Ravaye Namah
ॐ सूयार्य नमः
Om Suryaaya Namah
ॐ भानवे नमः
Om Bhaanave Namah
ॐ खगाय नमः
Om Khagaaya Namah
ॐ पूष्णे नमः
Om Puushne Namah
ॐ हिरण्यगर्भाय नमः
Om Hiranyagarbhaaya Namah
ॐ मरीचये नमः
Om Mareechaye Namah
ॐ आदित्याय नमः
Om Aadityaaya Namah
ॐ सवित्रे नमः
Om Savitre Namah
ॐ अर्काय नमः
Om Arkaaya Namah
ॐ भास्कराय नमः
Om Bhaaskaraaya Namah
ॐ श्रीसवितृसूर्यनारायणाय नमः
Om Shree Savitru Suurya Naaraayanaaya Namah
आदित्यस्य नमस्कारान, ये कुर्वंन्ति दिने दिने ।
आयु प्रज्ञ बलं वीर्यम, तेज़स तेषां च ज़ायते ॥

Watch Surya Namaskar Video by clicking on play button


Steps in Surya Namaskar:

Soorya Namaskar-Sthiti : From Aarama, come to Soorya Namaskar-Sthiti (starting posture) in 3 counts: Ek-Do-Teen. These are the actions to be performed in three counts.
Ek: Join the heels, hands on the side, fingers facing down and palm open.

Do: Join the toes.

Teen: Join your hands to form Namaste position. Palms should be pressing against each other and the thumb joint should be at sternum (Solar Plexes). In this posture, breathing is normal and slow. Face should be normal and relaxed.

Step One: As you breathe in… Slowly raise your hands with biceps touching the ears and hands in namaste posture. Slowly bend backwards from your waist. Do not bend the knees. Look towards your palm.




Step Two: While breathing out… Slowly bend forward from the waist. Try to touch your palm to the floor on either side of your legs. Do not bend the knees. Nose should touch the knees. People with back problems should not bend too much. Bend only as much it is comfortable.





Step Three: As you breathe in… [Note: The description is for odd numbered namaskars (1st, 3rd, 5th, etc.) For even numbered ones (2nd, 4th,..) interchange left and right leg]. Take your left foot back. Left knee should touch the floor. Two palms should be completely on the ground and the right foot should be in between the two hands. Fingers should be pointing to the front. Lean forward on the right knee, so that calf and thigh muscles press against each other chest rests on the thigh. Look up and make a concave on your back.

Step Four : While breathing out… Take right foot back and join with left foot. Arms should be straight. Most of the weight will be on the arms. The body should be in one plane like a slide. Look 5 feet in front of you on the floor.


Step Five : Bend your arms and touch your feet, knees, chest and forehead to the ground. Do not touch abdomen or nose (you don’t want to breathe in the dust!)

Step Six: As you breathe in… Come forward and bend back as much as you can. Abdomen should come between your hands. Look back from the top. Two legs should be joined.



Step Seven : While breathing out… Form a mountain like posture. Push your chin towards the chest. Heels should touch the floor.





Step Eight : As you breathe in..[Note: The descAathription is for odd numbered namaskars (1st, 3rd, 5th, etc.). For even numbered ones (2nd, 4th,..) replace left leg with right leg] bring your left foot forward all the way between the hands. Exactly like step three.


Step Nine : While breathing out…Bring the right foot forward and stand up as in Do.

Step Ten : Back to Surya Namaskar Sthiti.





At the end of all the Soorya Namaskars, give the command “Aarama” Ek-Do-Teen.
Ek: Drop the hands on your sides. Palm facing down.
Do: Spread the toes and form V-Shape with the feet.
Teen: Aarama position.