In the classical Surya Namaskar (Sun Salutation) tradition, each of the 12 postures is paired with a mantra that salutes an aspect of the sun. Chanting (aloud or silently) while moving through the flow links breath, body, and devotion — turning a physical sequence into a complete practice of awareness.

How to use this guide: Move through one full round (or half-round, depending on your school) while matching each step to its mantra. Beginners can learn the poses first, then add the mantras; experienced practitioners may coordinate mantra, breath, and gaze as one continuous rhythm.

The 12 Surya Namaskar Mantras

Step 1

Om Mitraya Namaha

Salutations to the friend of all

Pose: Pranamasana (Prayer Pose)

Benefits: Promotes balance, relaxation, and focus.

Step 2

Om Ravaye Namaha

Salutations to the shining or radiant one

Pose: Hasta Uttanasana (Raised Arms Pose)

Benefits: Stretches the abdomen and expands the lungs.

Step 3

Om Suryaya Namaha

Salutations to the dispeller of darkness and guide of all

Pose: Hasta Padasana (Hand to Foot Pose / Forward Bend)

Benefits: Increases flexibility of the back and hamstrings.

Step 4

Om Bhanave Namaha

Salutations to the illuminator

Pose: Ashwa Sanchalanasana (Equestrian Pose / Lunge)

Benefits: Stretches the quadriceps and deep hip flexors.

Step 5

Om Khagaya Namaha

Salutations to the one who moves swiftly through the sky

Pose: Dandasana (Plank Pose)

Benefits: Strengthens the arms, shoulders, and core muscles.

Step 6

Om Pushne Namaha

Salutations to the giver of strength and nourishment

Pose: Ashtanga Namaskara (Eight-Limbed Salute)

Benefits: Strengthens chest, arms, and back muscles.

Step 7

Om Hiranyagarbhaya Namaha

Salutations to the golden cosmic self

Pose: Bhujangasana (Cobra Pose)

Benefits: Relieves back tension and opens up the chest.

Step 8

Om Marichaye Namaha

Salutations to the Lord of Dawn / Giver of rays

Pose: Adho Mukha Svanasana (Downward-Facing Dog Pose)

Benefits: Calms the brain and stretches the calves and hamstrings.

Step 9

Om Adityaya Namaha

Salutations to the son of Aditi, the cosmic mother

Pose: Ashwa Sanchalanasana (Equestrian Pose — opposite leg forward)

Benefits: Balances out the stretch from step 4.

Step 10

Om Savitre Namaha

Salutations to the stimulating power of the Sun

Pose: Hasta Padasana (Hand to Foot Pose)

Benefits: Promotes blood circulation to the head.

Step 11

Om Arkaya Namaha

Salutations to the one who is worthy of praise

Pose: Hasta Uttanasana (Raised Arms Pose)

Benefits: Opens up the front body.

Step 12

Om Bhaskaraya Namaha

Salutations to the giver of wisdom and cosmic enlightenment

Pose: Tadasana / Pranamasana (Mountain Pose / Prayer Pose)

Benefits: Restores the body to equilibrium.

Practice notes

One traditional round often repeats the sequence with the opposite leg leading on the lunge steps so both sides of the body receive equal work. Pair each mantra with an inhale or exhale according to your lineage — what matters most is steady rhythm and respectful attention.

On MendOnBend, Surya Namaskar can also be practiced in different operating modes (for example smoother Pitta pacing, more vigorous Kapha momentum, or longer Vata-style holds) while keeping this same 12-step mantra map.

Safety: Modify or skip postures that aggravate injury, dizziness, or uncontrolled hypertension. Educational wellbeing guidance — not medical advice. Work with a qualified teacher if you are new to the sequence.

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