New Delhi: The world is all set to celebrate another International Yoga Day, which is observed every June 21. Different asanas connect the soul, mind and body. Yoga is believed to be deeply intertwined with spirituality. This offers practises that aim to unite the three – mind, body and soul.

Yoga helps people connect with themselves and the universe, leading to inner peace and a deeper understanding of the world around them. It includes physical postures (called asanas), breath control (called pranayama), and meditation. These practices increase self-awareness, mindfulness, and inner balance.

Asanas, which means “seat” in Sanskrit, are not just exercises. They help manage energy flow and promote well-being for both the body and mind. Asanas are designed to improve balance, strength, flexibility, and overall physical health. According to a common understanding, there are over 80 classical yoga postures, also known as asanas. Among these asanas is Surya Namaskar, also known as the Sun Salutation.

On International Yoga Day, let us explore the understanding of Surya Namaskar and its spiritual significance.

What is Surya Namaskar (Sun Salutation)?

It is a yoga practice that consists of a sequence of 12 yoga asanas (poses) and is performed in a flowing manner, often considered a foundational and comprehensive yoga sequence.

Why is Surya Namaskar Considered Yoga?

Here are the reasons why it is considered yoga:

• Surya Namaskar comprises specific yoga poses, which serve as the primary building blocks of yoga.
• You move in time with your breath, a key component of many yoga styles.
• Surya Namaskar improves flexibility, strength, and heart health. It also helps reduce stress and enhance focus, which are important benefits of yoga.
• In some traditions, Surya Namaskar is a way to honour the sun god, Surya, which links the practice to yoga’s spiritual aspects.

Surya Namaskar and Spiritual Significance

Different religions have worshipped the Sun as a god in various ways. The Sun rules both the heavens and the earth. It is the source of most energy on our planet, and people have honoured it as a life-giving force. The tradition of praying to the Sun is passed down through practices like Surya Namaskar.

The term “Surya Namaskar” comes from Sanskrit: “Surya” means Sun, and “Namaskar” means to bow down in respect to the Sun.

Ancient texts describe the body as being connected to various divine energies. Yogis believe that our bodies are influenced by energies from the universe and divine light. Surya Namaskar is an old yoga practice that pays tribute to the Sun.

The benefits of Surya Namaskar stem from its 12 poses, which provide a comprehensive workout for the body. Both kundalini and hatha yoga traditions regard Surya Namaskar as more than just one yoga practice; it’s a full-body workout.

The 12 poses of Surya Namaskar help awaken your body and energise your organs with natural solar energy. This practice provides many benefits for overall health and well-being.

While performing the 12 poses, many recite a Surya Namaskar mantra while facing the sunrise.

In addition to being a way to heal and stay fit, Surya Namaskar helps individuals pursue spirituality. One key benefit of the Sun Salutation is that it helps open the chakras, or energy centres, in the body, leading to greater awareness. Surya Namaskar prepares individuals for new possibilities and connects them to their higher selves.

According to Hindu beliefs, the Sun is the creator of the universe and the source of all life. It is the supreme soul that gives light and warmth, riding a chariot pulled by horses. The Sun is also known as Surya Narayana. In Hinduism, the name Surya is associated with important deities, including Shiva, Brahma, and Vishnu. In ancient texts and art, Surya is often depicted in conjunction with other deities, such as Indra and Ganesha. The Sun as a god can also be seen in the art and literature of Buddhism and Jainism.

Surya Namaskar’s Steps and Mantras

The 12 poses of Surya Namaskar (Photo credit: Kumar works/DigitalVision/Getty Images)

The 12 steps of Surya Namaskar are as follows:

1. Pranamasana
2. Tanning word
3. Padahastasana
4. Ashwa sanchalanasana
5. Dandasana
6. Ashtanga namaskara
7. Bhujangasana
8. Adho mukha savasana
9. Ashwa sanchaklasana
10. Padahastasana
11. Hastutthanasana
12. Pranamasana

Surya Namaskar, or Sun Salutation, comprises twelve poses designed to target different parts of the body. These poses help charge the body with solar energy from head to toe. Surya Namaskar promotes both mental and physical health. It encourages overall well-being and supports spiritual growth.

Mantras to be chanted with each pose in Surya Namaskar

1. Om mitraya namah

2. o oṁ ravaye namaḥ

3. Oṁ Sūryāya nama

4. Oṁ bhanave numberḥ

5. Oṁ Khagāya namaḥ

6. Oiversity pupṣṇe namah

7. Oṁ Hiraṇyarbhāya Namaḥ

8. Oṁ Marīcaye Namah

9. Oṁ ādityāya Namah

10. Oṁ savitre Namah

11. Oṁ Arkāya

12. Oṁ Bhāskarāya Namah