Let´s put the body and the mind to Pray together
108 rounds of sun salutation practice with Surya Namaskar mantra – 3h Workshop
In that workshop we repeat 9 times the 12 rounds of Surya Namaskar, a perfect practice to the early morning. Joy is what we expect to feel after this performance, no matter what activity we will do after this, we will feel great, fresh and powerful.
The practice of Surya Namaskar
Surya namaskar, also known as Sun Salutation, is an old yogic practice of twelve yogic postures, which are commonly performed early in the morning, at sunrise, with a specific breathing pattern and chanting of continuous mantras.
Surya translates as ”sun” and ”Namaskar” means ”salutations”, thus ”Surya Namaskar” is translated as ”the eternal salutations to the Sun”.
The Sun (Surya) symbolizes purity, energy, light, clarity and consciousness.
In Vedic astrology, Surya is the main reason behind the formation of our body and controls our general health.
It is said that a daily practice of these yogic exercises is enough to reap enormous benefits, like weight loss, flexibility of muscles, regulated menstrual cycle, improved concentration, self-confidence and overall personality development. In addition, this practice is an efficient way to limber up, to tone and stretch as well as strengthen the entire physical body. It is also the fastest way of touching base with our core inner strength.
When you practice these asanas very slowly while bringing the awareness to each energy center (chakra), each asana becomes a spiritual practice that will fill the chakras with positive emotion.
One full round of 12 postures repeated continuously for 9 times (12×9=108 postures) will make you sweat heavily and burn down all excess fat in the physical body. The results are never immediate; it always comes with practice over a long period of time.
- Please bring your own towel and bottle of water.
- Suitable for beginner or more advanced yoga practitioners.
- Participants will be taught the mantra to be able to recite together.
In that practice we start, main practice and closure:
Pray to start and open the Class – 1x
One of the famous Vedic Hymns in praise of the Sun God is Surya Upanishad which finds place in the Atharva Veda.
Shanti Mantra – Peace invocation
om bhadram karnebhih
bhadram pashye maak shabhirya jatraah
sthirairangai stushhtuvaan sastanuubhir
vyashema devahitam yadaayuh
svasti na indro vriddhashravaah
svasti nah puushhaa vishvavedaah
svasti nastaarkshyo arishhtanemih
svasti no brihaspatirdadhaatu
om shaantih shaantih shaantih
O Devas, may we hear with our ears what is auspicious; May we see with our eyes what is auspicious, O ye worthy of worship! May we enjoy the term of life allotted by the Devas, Praising them with our body and limbs steady! May the glorious Indra bless us! May the all-knowing Sun bless us! May Garuda, the thunderbolt for evil, bless us! May Brihaspati grant us well-being!
Om! Peace, Peace, Peace!
tat sa̍vi̱tur vare̎ṇya̱m
bhargo̍ de̱vasya̍ dhīmahi
dhiyo̱ yo na̍ḥ praco̱dayā̎
Om, Earth, middle region and sky; we meditate on the adorable splendor of Savitar (Sun) who may inspire our thoughts.
We meditate on the Self-effulgent Being of seven planes, (like Bhuu, Bhuvas, Svar, etc.) who provides light to the sun; may He enlighten our intellect to reach the divine goal.
We meditate on the Supreme Sun whose light pervades this world (Bhuh), the heavens (Bhuvah) and the next world (suvah). May thy light guide our intellect in the right direction.
The Gayatri mantra is one of the oldest of the divine hymns.
Gayatri mantra is the essence of all seventy million supreme mantras.
Just as all the rivers merge in the oceans, all mantras unite in the Gayatri mantra.
The arrangement of the twenty-four seed syllables in the Gayatri mantra is the most wondrous and mysterious.
The chanting of this mantra develops nada, a regular subtle vibration in the nerves of the subtle body. The repetition of
this mantra with right understanding of its sacred meaning has the power to dispel all the negative tendencies in the human mind and thereby unfold the Supreme Self within.
The Gayatri mantra is chanted early in the morning after bath.
Rig Veda 3:62:10 \\ Sūrya Upaṇiṣad – Matra 4
To start the Surya Namaskar practice – 1x
Pray to Surya Deva
tat tvaṁ pūṣann apāvṛṇu
Like a lid to a vessel, O Sun, your Golden orb covers the entrance to Truth.
Kindly open thy entrance, to lead me to Truth.
Īśopaniṣad – Mantra 15, part of the Yajur Veda.
the main Mantra 9x
Surya Namaskara Mantra
1. Om Hram Mitraya Namaha
(Salutation to the friend of everyone)
2. Om Hrim Ravaye Namaha
(Salutation to the lustrous one)
3. Om Hrum Suryaya Namaha
(Salutation to he who sets everything to activity)
4. Om Hraim Bhanave Namaha
(Salutation to he who brightly illumines the earth)
5. Om Hroum Khagaya Namaha
(Salutation to the one who travels swiftly in the sky)
6. Om Hrha Pushne Namaha
(Salutation to the giver of nourishment to being)
7. Om Hram Hiranyagarbhaya Namaha
(Salutation to the golden womb or the primordial matter from which everything else emanated)
8. Om Hrim Maricaye Namaha
(Salutation to the Lord of the Dawn)
9. Om Hrum Adityaya Namaha
(Salutation to the son of Aditi, the cosmic Mother)
10. Om Hraim Savitre Namaha
(Salutation to the Lord of Creation)
11. Om Hroum Arkaya Namaha
(Salutation to the one who is the best one to be adored and worshipped)
12. Om Hrah Bhaskaraya Namaha
(Salutation to he who illumines the external and the internal world)
The effects of each Bija Mantra:
Hram – Bija mantra activates in Brain, Heart and Respiratory system
Hrim – Throat and Digestion
Hrum – Liver, Spleen, Uterus, Ovaries, Stomach, Intestines
Hraim – Kidney
Hroum – Large Intestine, Rectum, Anal canal
Hrah – Chest, Throat
Benefits : Helps to keep mind calm and steady.
General Notes for Practitioner :
- Perform Surya Namaskara in empty stomach. Four hours gap after meals, two hours gap after breakfast, one hour gap after beverage. Best time to practice in the early morning around Sunrise or in the evening around Sunset.
- Practice in open air atmosphere or well ventilated rooms.
- Perform on a clean mat or carpet.
- Wear loose, light and comfortable clothing.
- Maintain 30 minutes gap for taking bath before or after the practice.
- Practice Surya Namaskara before the asana session.
- Chanting of Mantras with Omkara, Bijamantra and names if essential to get full benefit.
Contra – indications :
- Ladies should avoid Surya Namaskara during menstruation. Consult doctors during pregnancy.
- Surya Namaskara should not be practiced by people suffering from Hernia, High blood pressure, Spinal disorders and Coronary artery diseases. People suffering from back problems, slipped disc and sciatica should consult the doctor or yoga expert.
To close the class – 1x
with thankfulness and dedication
Om Sarve Bhavantu Sukhinah
Sarve Shantu Nir-Aamayaah |
Sarve Bhadraanni Pashyantu
Maa Kashcid-Duhkha-Bhaag-Bhavet |
Om Asato Maa Sad-Gamaya |
Tamaso Maa Jyotir-Gamaya |
Mrtyor-Maa Amrtam Gamaya |
Om Shaantih Shaantih Shaantih ||
May All Beings be Happy,
May All Beings be free from Illness.
May All Beings see what is Auspicious,
Let no one Suffer.
Lead us from Falsehood to Truth,
Lead us from Darkness to Light,
Lead us from Fear of Death to the Knowledge of Immortality.
Om Peace, Peace, Peace.
Om Suryaya Mantra
Om Hram Hrim Hraum Sah Suryaya Namaha
Chanting Om Suryaya Namah mantra before sunrise will strengthen one’s bones, cleanses the practitioner from his negative karma and grants on him wealth, abundance, good health and long life. After reciting the mantra (mentally or aloud), thank the Sun God and show gratitude and appreciation for giving you this life and a new day to live.
The Surya Mantra is chanted in praise of the Sun God. He is the Source of all life, and it is because of him that life exists. Thanks to the energy from his rays, life on Earth is sustained.
This Surya Beej mantra has the power to provide you perfect health and Abundance. Also, this mantra improves your eyesight and removes any disorder related to eyes.
Chant this powerful mantra daily for five mala (1 mala = 108 times).
He is illustrated with 2 hands holding a lotus in both (occasionally He is depicted with 4 hands holding a chakra, lotus, a conch and a mace). His body is as shiny and radiant as pure gold and riding a chariot driven by 7 white horses. The chariot harnessed by 7 white horses represent the seven main chakras, the 7 days of the week or the 7 colors of the rainbow. Surya is the life giver, sustaining all life on this planet by providing all radiance and energy, and the one who is responsible for the cycle of night and day and the beautiful seasons.
This a collection of mantras transliterations, translations and explanations are from different online sources as well the loaded pictures. The knowledge and use of these mantras I got on my first TTC at Parmarth Niketan Ashram and others occasion of 108 Surya Namaska practice.