Surya Namaskar contains all of the Yogas benefits

Surya Namaskar

1.Surya Namaskar (Sanskrit: सूर्यनमस्कार sūryanamaskāra and Hindi: सूर्यनमस्कार sūryanamaskār m.) Greeting (Namaskara) to the sun (Surya). Surya Namaskar, also called the yoga sun salutation, sun prayer, greeting to the sun, is the most important warm-up exercise in yoga.

Surya Namaskar is an essential warm-up exercise for every yoga class and optimally prepares the body for the asana practice. But even as a separate exercise, this graceful sequence of movements is a complete exercise program. When practicing the Sun Prayer for the first time, it is not necessary to perform each movement simultaneously with the appropriate inhalation or exhalation. In the beginning, focus your attention on slow movements and transitions from one pose to the next. Take as many breaths as necessary.

When you are a bit more familiar with the postures, concentrate on performing the respective movement in sync with the corresponding breathing: Breathe in while bending backwards, breathe out when bending forward, so that finally a flowing sequence of movements is created through all 12 asanas. You can do Surya Namaskar faster or slower.

Inhale, exhale, hands over your chest.

Surya Namaskar is typically practiced in the Yoga Vidya basic series after the breathing exercises (pranayama) and before the static yoga asanas, among other things to warm up.

2.Suryanamaskara belongs to the Sanskrit mantra, stotras and shlokas for recitation. Here you can find videos and mp3s about the Suryana Maskara. You can find a comprehensive article with the full text of the Suryanamaskara on in Yoga Vidya Kirtanheft keyword Suryanamaskara.

Suryanamaskara belongs to the Sanskrit stotras, shlokas and mantras for recitation

Here is the beginning of this song, kirtans or mantras in simplified transcription:

  • Om Mitraya Namah
  • Om Ravaye Namah
  • Om Suryaya Namah

The beginning of the Surya Namaskar mantras in scientific transcription with diacritical marks:

  • oṃ mitrāya namaḥ
  • oṃ ravaye namaḥ
  • oṃ sūryāya namaḥ

The beginning of the Surya Namaskar mantras in the Devanagari script:

  • ॐ मित्राय नमः ॐ रवये नमः ॐ सूर्याय नमः

In the Yoga Vidya Kirtan booklet you will find the Suryanamaskara under number 660 and in the 5th section below you will find the complete Surya Namaskara mantras.

Sukadev on Surya Namaskar

Transcription of a lecture video (2015) by Sukadev about Surya Namaskar

Surya Namaskara, pronounced "Surya Namaskar" in Hindi. Surya Namaskara consists of two words: Surya means sun, sun god. Namaskara means "reverence to", "greeting". Surya Namaskara is the sun salutation, also called sun prayer Any form of prayer that one says to God as the sun.Surya Namaskara can also be any ritual that one does for Surya, the sun god.

Surya Namaskar is best known as a hatha yoga exercise. Twelve consecutive movements that are typically done early in the morning or in the evening as part of Surya Vandana, called Sandhya Vandana. So, morning or evening or both, Surya Namaskara - homage to Surya. Now Surya is not only the sun, the sun god in the sky, but Surya as solar power also exists in people, in the abdomen, the solar plexus is also known as Surya, the entire abdomen is the seat of the sun.

The Hatha Yoga scriptures always mention that the sun is in the belly, the moon is in the forehead. Surya Namaskara is then just an exercise that activates this solar energy in people, which activates Surya in people, and with it rays, as well as inner trust, as well as rest in oneself, as well as the ability to move things and be active.

In Surya Namaskara as a hatha yoga exercise, you turn your hands and arms and legs and head around the inner center, around the stomach. The stomach is relatively stable, everything else moves. This then activates Surya, the solar plexus, and you can then feel how you shine and shine. So, Surya Namaskar - greeting the sun, devotion to the sun, sun salutation, sun prayer.

If you want to know how Surya Namaskar works, or if you want to try many sun prayer variations, go to our website, Yoga Vidya. There you will find a search field where you can either enter "Sun Salutation" or "Sun Prayer" or "Surya Namaskar" and you will find many descriptions of the Sun Prayer. At Yoga Vidya we have sun prayer for beginners and intermediate levels, we have sun prayer for people with back problems, sun salutation without inversions, Surya Namaskar with jump variations, Surya Namaskara with strength variations, with flexibility variations You will find about a dozen different variations of Surya Namaskara as video instructions.

Execution of Surya Namaskar

  • 1. Stand straight with your legs and feet close together. Take a deep breath, then exhale. As you exhale, bring your palms together in front of your chest in a prayer position.
  • 2. With the next inhalation bring your straight arms up next to your ears. Then gently tilt your upper body back from your upper back, arms and fingers stretched backwards. The head should not sink back any lower than the arms, as this would also put pressure on the lower back.
Inhale, hands up and back slightly.
  • 3. As you exhale, bend forward. Try to touch your knees with your head - bend your knees if necessary to allow a full stretch of the entire back of your body. The hands are as flat as possible and press into the ground right next to the toes. Fingers and toes are in line.
  • 4. With the next inhalation, extend your right leg behind you, the knee touching the floor. The left knee is bent and is between your arms. Try to lower your hips further, but be careful not to twist your pelvis.
  • 5. Hold your breath Place your left leg next to your right in the push-up position and lower your gaze to the floor about 50 cm in front of you. Your back should be straight and in line with your straight neck. You can initially raise and lower your hips a few times to find the correct straight body position.
  • 6. Now exhale and slowly bring your bent knees, chest and forehead to the floor, keeping your hips slightly raised.
Exhale into the forward bend.
  • 7. Inhale. First, lay your whole body flat on the floor. Heels are together, toes are stretched so that the back of the foot is touching the ground. Now push your chin forward along the floor and slowly lift your head and chest. Look up. In addition to the arm muscles, use the strength of your neck and upper back to lift your upper body. This will help you avoid putting too much strain on your lower back. Keep your arms bent.
  • 8. With the exhalation that follows, stand your feet up. Push your hips up, pulling your heels down as hard as you can. In the beginning you usually don't get to the ground with your heels, but over time the shortened rear leg muscles become more flexible and the position becomes easier. Please do not under any circumstances reduce the distance between your hands and feet in order to press your heels down further, as this would disturb the symmetrical alignment of the body in the following position. The neck remains relaxed and the gaze is directed towards the feet.
  • 9. Inhale and bring your right foot right between your hands with one wide step. If this is not yet possible in one step, actively pull your foot forward with your right hand. The left knee is on the floor, the back of the left foot is on the mat. The view is directed upwards.
Inhale, right leg far back into the sprinter.
  • 10. As you exhale, place your left foot next to your right, straighten both legs as much as you can, and bend forward until your head touches your knees. If necessary, bend your knees a little so that you can fully stretch the entire back of your body. The palms of the hands remain firmly on the floor.
  • 11. Inhale again and stretch your arms forwards and upwards, keeping your upper arms close to your head. Bend your thoracic spine back and straighten your arms and fingers. The weight is on your heels to avoid lower back pressure.
  • 12. As you exhale, lower your arms and return to the standing position, letting your arms hang loosely. Then take a deep breath in the same position.
Hold your breath in the support.
  • 13. Exhale, bring your palms together in front of your chest in the prayer position, and start the process again with position 1. In this second step you start the movements in positions 4 and 9 with your left leg. Repeat the whole sequence 3–5 times in total. Then relax in the dead position. Start with full yoga breathing and return to abdominal breathing once your heartbeat returns to normal.

Tips for position 6

If position 6 of the sun prayer feels unfamiliar at first, try to get into it from the lying position first. Lie on your stomach; keep your forehead and chest relaxed on the floor, pull your toes inward and place your hands flat next to your chest so that your elbows are pointing up. Now slowly push your toes and knees towards your chest, lifting your hips up slightly. The toes remain drawn inwards. Make sure that your forehead and chest stay on the floor.

Exhale. Knees, chest and forehead on the floor.

Pushing your knees and feet too far forward will push your hips up too far. As a result, the chest lifts slightly off the floor and the pressure on the nose becomes uncomfortable. Try this movement several times from lying down until you find a suitable position in which your knees, chest, and forehead are firmly on the floor. Then try to get into the same position from the push-up (position 5). First, carefully lower your knees on the floor, then place your chest between your hands and finally bring your forehead to the floor.

Tips for position 9

If you find it difficult to lunge your foot forward between your hands, you can do the following: First, lower one knee to the floor. Then grasp the opposite ankle and bring the leg forward until the foot is between the hands.

Effects of Surya Namaskar

Surya Namaskar is a self-contained aerobic movement sequence that deepens breathing. Two movements are particularly stimulating for the circulatory system: The transition from the standing position 2 to the forward leaned position 3 and from the forward leaned position 10 to the standing, backward leaned position 11. A few rounds of Surya Namaskar followed by deep relaxation only last 10 minutes and have a strongly invigorating and at the same time relaxing effect. Try to incorporate Surya Namaskar into your daily routine. Soon you will feel the full effects of these 12 simple, flowing movements:

  • The great variety of movements involved in the exercise mobilizes the entire spine, stretches and strengthens hundreds of muscles.
  • The gentle alternation between forward and backward bends massages the solar plexus, which in turn supports deep abdominal breathing.
  • Systematic breathing (inhaling with every backward bend and exhaling with every forward bend) increases the breathing capacity of the lungs.
  • The rhythmic sequence of muscle contraction and relaxation stimulates and relaxes the nervous system. Surya Namaskar is therefore a good stress reliever.
  • The flowing movements in harmony with breathing lead to a state of relaxed attention.
  • The sequence of movements ensures that the body is fully extended. On the front of the body, the stretch extends from the hands through the arms, armpits, neck, chest and stomach to the thighs; on the back of the body from the heels over the back leg and back muscles to the neck.
  • The diverse movements of Surya Namaskar significantly increase the flexibility of the body, especially in the hips, pelvis, upper back, neck and shoulders.
  • This energizing exercise enriches the entire yoga practice by optimally warming up the body and ideally increasing the performance of the muscles for the subsequent asanas.
  • Physically: Surya Namaskar, which is practiced at the beginning of the lesson, is essential in preparation for the asanas. It stretches and warms the body. Hundreds of muscles are used during Surya Namaskar. Surya Namaskar recharges the solar plexus with energy and stimulates the cardiovascular system. This exercise is not an asana (posture), but a yoga exercise in itself.
  • Energetically: Especially the solar plexus is stimulated. Surya Namaskar invigorates and energizes. In the 12 movements all chakras are addressed: (1) Anahata, (2) Vishuddha, (3) Swadhisthana, (4) Ajna, (5) Muladhara, (6) Manipura, (7) Vishuddha, (8) Muladhara, ( 9) Ajna, (10) Swadhisthana, (11) Vishuddha, (12) Sahasrara.
  • Mentally: The exercise harmonizes and gives self-confidence.
Inhale, bring your right leg forward again into the sprinter.

Swami Sivananda writes about Surya Namaskar

What is Surya Namaskar?

In "Surya Namaskara", several yoga postures are combined with rhythmic (flowing) breath, brisk sequence of movements, sunbathing and devout contemplation on the divine power that the sun represents. We are invited to practice Surya Namaskara in the face of the morning sun by using ours Bathing your whole body in the life-giving rays of the sun, donors of light, life, happiness and warmth for the whole world.Surya Namaskar is made up of twelve postures or phases, with one posture flowing smoothly and gracefully into the next.

This lively, energetic flow of movement also promotes muscle building, but according to the extremely important rule in yoga, there should never be excessive exertion within the practice. This leads to the extraordinary and unique experience that one does not feel tired and exhausted after the practice, as is often the case with pure physical fitness exercise. Rather, one is refreshed all around.

More important, however, is the inner attitude in which Surya Namaskara is practiced. Turning inwards, watch every movement, no matter how small, in your body, become aware of every physical change, especially that in the spine. For this to be possible, it is important that the mind be calm and alert. After you have practiced for a few months, that awareness, that awareness, will grow.

Method / execution

  • 1. Stand up straight. Fold your hands in front of your chest in the manner of the greeting gesture in the Orient. (Namaskar Mudra) Exhale.
  • 2. Inhale continuously as you stretch your arms over your sides and above your head, and gradually bend back, vertebra by vertebra, as far as you can from your torso (from your lower back). The beginning of your exhalation towards the end of the movement allows you to strengthen your back bend a little.
  • 3. As you exhale, pull yourself down and stretch your spine far forward. Without bending your knees, place your palms on the floor, parallel to your feet, with your fingers pointing straight ahead.
  • 4. While exhaling, swing your right leg back. Bend your left knee, keeping your thigh and upper body in close contact. (90 °) look close up, breathe in.
  • 5. Swing the left leg backwards in the same way. Straighten your arms and back in a straight line. (Shoulder height) Exhale.
  • 6. Bend your elbows as you exhale. Lower your entire body so that your forehead, chest, palms, knees, and forehead touch the floor. The rest of the body shouldn't touch the ground. Keep the rump up by tilting your pelvis.
  • 7. Swing your head up and back, straighten your arms, bend your spine back as far as possible. Inhale.
  • 8. As you exhale, swing your hips up and back into the inverted V position. Feet and palms remain on the floor.
  • 9. Bring your right leg forward and place your foot flat on the floor between your palms. (as in 4.) Inhale.
  • 10. Bring your left leg forward, straighten the back of your knees, let your head hang down (loosely). (as in 3.) Exhale.
  • 11. Inhale, straighten your body and swing your arms over the sides up over your head and bend back (from your lower back) as far as you can.
  • 12. Stand upright. (As with 1.) Now take your normal stance again.Repeat at least 12 rounds of alternating legs every morning.

After you have completed the 12 greetings, lie down with your back flat on the floor and relax each part of your body, one at a time, from each toe to the crown of your head. This is called savasana (position in the dead). At the beginning of this practice, when one is tired after three or four rounds of Surya Namaskar, one can stop and gradually increase the number of rounds (daily or every other day), always being careful not to strain on any part of the body gets too big. The number of repetitions should be based on the individual resilience. There are people who do 108 namaskaras in a river with little effort. The student may want to initiate the Surya Namaskar practice by chanting prayer to God:

Prayer to Surya

"Om Suryam Sundaralokanathamamritam Vedatasaram Shivam, Jnanam Brahmamayam Sureshamalam Lokaikachittam Svayam; Inradityanaradhipam Suragurum Trailokyachudamanim, Bramavishnushivasvasvarupahridaya Vande Sada Bhaskaram."

I always adore Surya, the sun, the wonderful ruler of the world, the immortal, the quintessence of Vedanta, the auspicious, the absolute knowledge, in the form of Brahman, the Lord of the Gods, always pure, the one true consciousness of the world itself, Indra, Lord of the gods and men, the instructor of the gods, the crown jewel of the three worlds, the actual heart of the forms of Brahma, Vishnus and Shiva, the giver of light.

The sun, which is the most radiant and the greatest life-giving force for this planet, presents itself in the form of the visible embodiment of the invisible Almighty God. The majority of people cannot imagine a transcendent Absolute without the help of some concrete and graphic objects and items. For them, the sun is the best object of worship and the best object of meditation. In this way, Surya Namaskar practice is the source of a great all-encompassing practice for body, mind and spirit that is so essential for every human being.

This section is from the book "Yoga Asanas" by Swami Sivananda Divine Life Society, Sivananda Ashram

Surya Namaskar mantras

One can combine the movements of Surya Namaskar with mantras:

  • Om Mitraya Namaha: I bow to the divine in the sun who is loving to all.
  • Om Ravaye Namaha: I bow to Him who is the cause of all change.
  • Om Suryaya Namaha: devotion to the one who induces activity.
  • Om Bhanave Namaha: Greetings to him who spreads light.
  • Om Khagaya Namaha: Bowed down in humility before Him who moves in the sky (above the clouds).
  • OM Pushne Namaha: worship Him who nourishes all.
  • Om Hiryanyagarbhaya Namaha: Bowed down in humility before Him who contains all abundance.
  • Om Marichaye Namaha: worship Him who has rays.
  • Om Adityaya Namaha: I bow to Him who is the son of Aditi.
  • Om Savitre Namaha: worship Him who is worthy of worship.
  • Om Arkaya Namaha: Bowed down in humility before him who creates everything anew.
  • Om Bhaskaraya Namaha: Bowed down in humility before Him who is the cause of shining.

Sanskrit in Scientific Transcription with Diacritics:

  • oṃ mitrāya namaḥ
  • oṃ ravaye namaḥ
  • oṃ sūryāya namaḥ
  • oṃ bhānave namaḥ
  • oṃ kaghāya namaḥ
  • oṃ pūṣṇe namaḥ
  • oṃ hiraṇyagarbhāya namaḥ
  • oṃ marīcaye namaḥ
  • oṃ ādityāya namaḥ
  • oṃ savitre namaḥ
  • oṃ ārkāya namaḥ
  • oṃ bhāskarāya namaḥ

It is also possible to combine the GayatriMantra (see also Gayatrimantra) or the Shakti Mantra with the yoga sun salutation.

Surya Namaskar affirmations

There are several ways to associate Surya Namaskar with affirmations. Here is a small selection:

  • 1 - Mother / Father in stillness I come before Thee.
  • 2 - I lift my hands and my heart to Thee.
  • 3 - Stoop down and touch me Mother / Father.
  • 4 - I lift my eyes to thee.
  • 5 - Keep me in balance.
  • 6 - You art my grounding, my rock, my science, knowledge and memory.
  • 7 - I lift my eyes to thee.
  • 8 - From the depth of myself I call to Thee.
  • 9 - I lift my eyes to thee.
  • 10 - Stoop down and touch me Mother / Father.
  • 11 - I lift my hands and my heart to Thee.
  • 12 - Mother / Father in stillness I come before Thee.
  • 1 - Mother / Father, I step in front of you in silence.
  • 2 - I raise my hands and my heart to you.
  • 3 - Bend over and touch me, mother / father.
  • 4 - I lift my eyes to you.
  • 5 - keep me balanced.
  • 6 - You are my foundation, my rock, my wisdom, my knowledge and my memory.
  • 7 - I lift my eyes to you.
  • 8 - From the depths of my self I call you.
  • 9 - I lift my eyes to you.
  • 10 - Bend down and touch me, mother / father.
  • 11 - I raise my hands and my heart to you.
  • 12 - Mother / Father, I step in front of you in silence.

Here are further variations of affirmations for yoga sun salutation

Footage - Surya Namaskara mantras - Sanskrit pronunciation meaning and translation

Video - Sanskrit pronunciation exercise with no explanation

Surya Namaskar Variations

There are different variations of Surya Namaskar in India. Since the year of the solar calendar consists of 12 months, all classic variations of Surya Namaskar have 12 movements. More recently, however, there are also variations of Surya Namaskar with more or less variations. In Ashtanga Vinyasa and in Yoga Flow in particular, variations with more and less movements are common. On the Yoga Vidya pages you can find among other things

Suryanamaskara videos mantras

Here you can find one or more Suryanamaskara videos:


Here are some videos for inspiration, to sing along to, to enjoy:

Instructional videos with notes

Here is an instructional video to sing and play Suryana Maskara, to accompany it on the harmonium or another musical instrument:

Explanatory video for the Suryana Maskara

Here is a video with explanations, background information and translations on the Suryanamaskara:

Surya Namaskar - Effects and benefits of the sun salutation

Surya Namaskar - Worship of the Sun

- A lecture by Sukadev Bretz 2019 -

What is the effect of performing the Sun Salutation Surya Namaskar for

This is a lecture. We now also have about two dozen Surya Namaskar exercise videos.

Surya Namaskar is a dynamic exercise. It is perhaps the most dynamic exercise we have in yoga. Surya Namaskar is good for body, energy, psyche and also spiritually.

Effect of Surya Namaskar on the physical body

Surya Namaskar challenges all muscles and joints of the physical body. The sun salutation strengthens and stretches the various muscles. It's also good for the joints. If you only wanted to do a single hatha yoga exercise, surya namaskar would be the most important and most complete exercise for the whole body. All muscles are strengthened and stretched.

Since you naturally do the exercises in yoga very consciously, you also learn to consciously perceive all body parts through Surya Namaskar. Not only do you do the exercises, you also feel everything. So you could also say that Surya Namaskar is like a quick body scan. You go through all parts of the body. It is not only good for muscles and joints, but also very good for endurance. You train the respiratory system and you also train the cardiovascular system. You breathe in and out deeply. Anyone who practices Surya Namaskar every day with enough rounds and sufficiently quickly increases the vital capacity, i.e. the lung capacity. In addition, the circulation is challenged and the efficiency of the cardiovascular system becomes stronger. So you increase your endurance and that is also very good against arteriosclerosis, high blood pressure, as a prevention against varicose veins and good for your heart. A healthy heart is achieved through Surya Namaskar, especially as a preventive exercise.

Furthermore, Surya Namaskar is also a good massage for the abdominal organs. You bend forwards and backwards in quick succession. Because the thigh presses against the stomach in the Sprinter, for example, it is a good massage for the abdominal organs. Surya Namaskar is also very good for constipation or other digestive problems. The venous blood is also activated from the digestive organs and the venous blood can come out of the legs. So it's good for the abdominal organs.

Surya Namaskar also helps blood circulation in the skin. So it also has a good effect on the skin. Traditionally it is also said that the sun salutation is good for the eyes. It is an exercise for Surya, the sun, and it is correlated with the eyes.

Energetic effects of Surya Namaskar

All chakras are addressed

Surya Namaskar has a great effect on Prana, the life energy. It acts on the solar plexus and is one reason why the practice is called Surya Namaskar. Surya, the sun. If you look at the sun salutation when it is performed, everything moves around the sun. The abdomen moves relatively little, although overall it describes a small ellipse. But arms, legs, torso and head move around the abdomen. So the stomach is in the middle and you learn to center yourself and activate Surya, the solar plexus. This solar plexus is something very important for the inner center, for self-confidence, for courage, willpower, but also the ability to rest in oneself, even when the environment is not so friendly. Surya Namaskar then brings the energy from the abdomen to the other parts of the body.

Each movement of the sun salutation also represents a different chakra. For example, if you put your hands together in front of the chest, the heart chakra is activated, arms up gives a throat chakra activation, forward bend is the Svadhishthana chakra, sacrum. If you then move your right leg back and look to the point between the eyebrows, the Ajna Chakra is activated. The straight position, Dandasana, activates the Muladhara Chakra. Knees, chest and forehead activate the Manipura Chakra. The cobra is an activation of the Anahata and Vishudda chakras, heart and throat. Then the dog follows for the Muladhara chakra, sprinter for the Ajna chakra, standing forward bend for the Svadhishthana chakra and then arms backwards Anahata and Vishudda chakra, arms lower Sahasrara chakra.

So all seven chakras are activated in one round of sun salutation. You can also recite the Bija mantras of Surya during the sun salutation:

1. OM Hram
2. OM Hrim
3. OM Hrum
4. OM Hreim
5. OM Hraum
6. OM Hrah
7. OM Hram
8. OM Hrim
9. OM Hrum
10. OM Hraim
11. OM Hraum
12. OM Hrah

You can also recite the twelve mantras of Surya Namaskar or recite the bija mantras of the chakras. You could also recite the Gayatri mantra since the Gayatri is the invocation of the light.

The sun salutation is generally considered to be a vitalizing exercise. When you have done 12 rounds of sun prayer and then stand still, you will feel how all parts of your body pulsate with energy. So the sun salutation is something to activate Prana in all nadis and chakras.

Effect of Surya Namaskar on the psyche

The sun salutation is also a wonderful exercise for the psyche. On the one hand, the sun salutation helps to center you inside - that's what the sun stands for. But it is also an exercise to become active. You become awake, clear and have better concentration. Surya, the solar energy, also stands for the intellectual abilities such as concentration, willpower, courage, the ability to shape, assert oneself, etc.

Spiritual effects of Surya Namaskar

But Surya is even more and so we come into the spiritual dimension of Surya Namaskar. Surya also stands for solar energy and the sun is also a symbol for the inner center and for Brahman. The sun is also a symbol of God's grace. Traditionally, certain rituals called sandhyavandana were performed in India at sunrise and sunset.

There are variations there such as Agnihotra, fire ceremony, at sunrise and sunset. There are special pujas for this and Surya Namaskara belongs to the group of Sandhyavandana. You tune into the sun. You thank the divine for this light and open yourself to it. So Surya Namaskar is ultimately a connection with the entire solar system, with everything living, with everything subtle and for the blessing of God.

Twelve mantras from Surya Namaskar:

1. Om Mitraaya Namaha
2. Om Ravaye Namaha
3. Om Suryaya Namaha
4. Om Bhaanave Namaha
5. Om Khagaya Namaha
6. Om Push Namaha
7. Om Hiranyagarbhaaya Namaha
8. Om Mareechaye Namaha
9. Om Aadityaaya Namaha
10. Om Savitre Namaha
11. Om Aarkaaya Namaha
12. Om Bhaaskaraya Namaha

Video - Surya Namaskar - Benefits and Effects of the Sun Salutation

Here is a lecture on the topic Surya Namaskar - Effects of the Sun Salutation by and with Sukadev Bretz from the series Yoga Vidya training, lectures on holistic yoga.

Suryanamaskara audio mp3s

Here you can find some audio mp3 files for the Suryana Maskara:

Audio mp3 recitations of this mantra

Surya Namaskara mantras, mantras for the sun salutation, slowly recited to practice and learn:

Audio mp3 explanations

Here you can find a short lecture by Sukadev Bretz on Suryanamaskara:

See also

That was some audios and videos about the Suryanamaskara. Here is some more information on this as well as links to other mantras, kirtans, shlokas, stotras and spiritual songs:

Songs and mantras here on the Yoga Wiki

Yoga Vidya Kirtan booklet

Further links to mantras, kirtans, spiritual songs

See also


  • Swami Prakashananda Saraswati: Surya Namaskara, ISBN 3-928831-16-x.
  • Bāḷā Sāhiba Panta Pratinidhi: The sun prayer. Yoga exercises for everyone, 18th edition, Haslach 1995, Artha-Verlag, ISBN 3-89575-096-4
  • Sebastian Painadath: The sun prayer. An exercise book to start the day, 5th edition, Munich 2007, Kösel-Verlag, ISBN 978-3-466-36553-1
  • Cai Pfannstiel: The sun salutation. Start the day with yoga, Munich 1997, dtv, ISBN 3-423-36071-2
  • Hubert Wurz: The sun prayer, Herder-Verlag, Freiburg i.Br., ISBN 3-451-27598-8; also Brighten up your self 2009, Novom pro.

Web links


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