Surya Namaskar 12 Mantras: Meaning, Benefits & Complete Vidhi

Each round of Surya Namaskar (12 asanas) is performed with one of these mantras. Cycle through all 12 over 12 rounds:

Mantra 1: Om Mitraaya Namah 'Salutations to the friend of all.'

• For: Friendliness, social harmony

Mantra 2: Om Ravaye Namah 'Salutations to the shining one.'

• For: Charisma, radiance

Mantra 3: Om Suryaaya Namah 'Salutations to the dispeller of darkness.'

• For: Removal of confusion, ignorance

Mantra 4: Om Bhanave Namah 'Salutations to the brilliant one.'

• For: Mental brilliance, intelligence

Mantra 5: Om Khagaya Namah 'Salutations to one who moves through the sky.'

• For: Time-management, swift action

Mantra 6: Om Pushne Namah 'Salutations to the giver of strength.'

• For: Physical and mental strength

Mantra 7: Om Hiranyagarbhaaya Namah 'Salutations to the golden cosmic-egg.'

• For: Cosmic awareness, spiritual progress

Mantra 8: Om Marichaye Namah 'Salutations to the lord of dawn.'

• For: Disease cure, longevity

Mantra 9: Om Adityaaya Namah 'Salutations to the son of Aditi.'

• For: Inspiration, creativity

Mantra 10: Om Savitre Namah 'Salutations to the stimulator.'

• For: Will-power, motivation

Mantra 11: Om Arkaaya Namah 'Salutations to the worthy of praise.'

• For: Fame, reputation

Mantra 12: Om Bhaaskaraaya Namah 'Salutations to the giver of light.'

• For: Wisdom, enlightenment

The complete sequence: 'Om Mitraaya Namah, Om Ravaye Namah, Om Suryaaya Namah, Om Bhanave Namah, Om Khagaya Namah, Om Pushne Namah, Om Hiranyagarbhaaya Namah, Om Marichaye Namah, Om Adityaaya Namah, Om Savitre Namah, Om Arkaaya Namah, Om Bhaaskaraaya Namah.'

Pronunciation tips:

• 'Aya' = ah-yah (long aa)
• 'Hiranyagarbha' = Hi-ran-ya-garb-ha (5 syllables, slow)
• Each mantra: 4-5 seconds at devotional pace
• Match breath: inhale during one part of mantra, exhale during other

Beej mantras (advanced): For advanced practitioners, each Aditya has a corresponding seed mantra:

• Hraam, Hreem, Hruum, Hraim, Hraum, Hrah
• Used in 6 cycles of Surya Namaskar to fully invoke all sun energies

For most practitioners, the 12 namah-style mantras above are perfect.

One round of Surya Namaskar = 12 asanas. Done with one of the 12 mantras. 12 rounds = full mantra cycle.

Asana 1 - Pranamasana (Prayer Pose):

• Stand straight, hands in namaste at chest
• Inhale + chant Mantra 1 (Om Mitraaya Namah)

Asana 2 - Hasta Uttanasana (Raised Arms):

• Inhale, raise arms, slight backbend
• Hold for 1 breath

Asana 3 - Padahastasana (Hand to Foot):

• Exhale, bend forward, hands beside feet
• Forehead toward knees (or as close as possible)

Asana 4 - Ashwa Sanchalanasana (Equestrian Pose):

• Inhale, right leg back, left knee bent
• Look up

Asana 5 - Dandasana (Stick Pose):

• Hold breath, left leg back to meet right
• Body in plank position

Asana 6 - Ashtanga Namaskara (8-Limbed Salutation):

• Exhale, knees down, chest down
• 8 points touching ground (knees, chest, chin, hands, feet)

Asana 7 - Bhujangasana (Cobra Pose):

• Inhale, lift chest up
• Hands beside chest

Asana 8 - Adho Mukha Svanasana (Downward Dog):

• Exhale, lift hips up, body in inverted V
• Heels press toward ground

Asana 9 - Ashwa Sanchalanasana (Equestrian - repeat):

• Inhale, right leg forward
• Mirror of Asana 4

Asana 10 - Padahastasana (repeat):

• Exhale, both feet together
• Bend forward

Asana 11 - Hasta Uttanasana (repeat):

• Inhale, rise up, arms up, slight backbend

Asana 12 - Pranamasana (Prayer pose final):

• Exhale, hands back to namaste at chest
• Chant 'Om' or final mantra

Round complete! Next round starts with Asana 1 + Mantra 2 (Om Ravaye Namah).

Breathing pattern:

• Asanas 1, 4, 7, 10 = inhale
• Asanas 3, 6, 9, 12 = exhale
• Asanas 2, 5, 8, 11 = transition

Speed:

• Beginners: 1 round in 60-90 seconds
• Intermediate: 1 round in 30-45 seconds
• Advanced: 1 round in 15-20 seconds

Total time:

• 12 rounds (full mantra cycle): 8-15 minutes
• 24 rounds (intensive): 20-30 minutes
• 108 rounds (severe sadhana): 90-120 minutes

Use Vandnaa app's audio that times mantras with breath cues.

Best time: Sunrise (when sun is dim red, about to ascend). Faces east. Natural sunlight on body.

If sunrise impossible: Within 1 hour of sunrise. After 8 AM, energetic alignment weakens.

Best day: Daily, ideally. Sunday is Surya's day - extra powerful.

Pre-practice:

• Empty stomach (or 4 hours after meal)
• Empty bladder/bowel
• Clean clothes (loose-fitting)
• Yoga mat
• Outdoor or near east-facing window
• Glass of water 30 min before

Vidhi:

1. Stand on mat facing east (sun direction)

2. Sankalpa: Briefly state intention (e.g., 'For health, vitality, and Surya's blessings')

3. Begin Round 1 with Mantra 1 (Om Mitraaya Namah):

• Pranamasana → Hasta Uttanasana → ... → Pranamasana

4. Continue 12 rounds with each successive mantra

5. Cool-down:

• Lie in Shavasana (corpse pose) 5 minutes
• Allow body to integrate
• Notice the inner heat and clarity

6. Closing:

• Sit cross-legged
• Recite Surya Gayatri 3 times: 'Om Bhaaskaraaya Vidmahe, Diva-karaaya Dheemahi, Tan-no Suryah Prachodayaat.'
• Bow to sun

Total time: 20-30 minutes including warm-up and Shavasana.

Common mistakes:

1. Doing it in evening. Surya Namaskar is morning practice. Evening sun salutations are different.

2. After heavy meal. Defeats the purpose. Empty stomach mandatory.

3. Looking at bright sun. Damages eyes. Look at horizon or ground.

4. Skipping mantras. Without mantras, it's just exercise. Mantra-asana combination is the practice.

5. Rushing through asanas. Each asana needs 2-3 seconds minimum. Faster = injury risk + reduced benefit.

6. Wrong breathing. Inhale-exhale must match asanas. Random breathing = no integration.

7. Skipping Shavasana. Body needs cool-down. Skipping it loses 20% of benefits.

8. Doing too many rounds initially. Build gradually. Start 6, add 1 per week till 24.

9. Pregnant women in late stages. Avoid 3rd trimester or do under guidance.

10. Not drinking water. Hydrate before AND after, not during.

Three commitment levels:

Level 1 - Daily 6 rounds:

• 5-7 minutes
• Sustainable for any beginner

Level 2 - Daily 12 rounds:

• 10-15 minutes
• Full mantra cycle daily

Level 3 - Sunday 108 rounds:

• Once weekly intensive
• 90-120 minutes
• For serious practitioners

A final reflection:

Surya Namaskar is the most efficient morning practice in human civilization. 15 minutes covers:

• Cardiovascular exercise
• Yoga flexibility
• Sun-energy alignment
• 12 sacred mantras
• Full-body protection (Ram Raksha Stotra-like)
• Surya darshan

No other single practice combines so much. Sustained over years, transforms physical and spiritual life.

Begin tomorrow at sunrise. Even 6 rounds for 7 days creates noticeable shift. By month's end, the difference is profound.

Om Suryaaya Namah. Surya Devaaya Namah.

☀️ The Vandnaa App's Surya Namaskar module: synchronized 12-mantra audio with breath cues, sunrise alarm per city, posture guide videos, 30-day starter program, Sunday 108-round tracker.