Surya Namaskar, or Sun Salutation, is one of the most sacred and foundational practices in yoga. In Ashtanga Yoga, “Surya Namaskar A” is the first step in synchronizing movement, breath, and awareness. Composed of 9 postures, these dynamic movements invigorate the body, calm the mind, and connect the practitioner to the solar energy within.
At Ojaswin, we guide students into the deeper dimensions of each pose, combining asana, breath, mantra, and intention for holistic wellbeing. This blog explores each pose of Ashtanga Surya Namaskar A with its Sanskrit name, benefits, and associated mantra, while helping you develop a deeper appreciation of this powerful yogic sequence.
🔆 What is Surya Namaskar A?
Surya Namaskar A is a 9-pose sequence traditionally repeated 5 times at the start of an Ashtanga practice. Each pose flows with the breath — inhale to expand, exhale to fold — forming a moving meditation.
This sequence builds:
- Strength and flexibility in the entire body
- Detoxification through heat and sweat
- Mental clarity and focus
- A strong foundation for advanced yoga
🙏 The Surya Mantras: Invoking the Sun’s Blessing
Each movement can be accompanied by Bija (seed) mantras or the 12 Surya mantras, traditionally chanted mentally or aloud. For Surya Namaskar A, we often focus on breath and awareness, but you can silently invoke one of the following with each pose:
- ॐ मित्राय नमः (Om Mitrāya Namah) – Salutations to the friend of all
- ॐ रवये नमः (Om Ravaye Namah) – Salutations to the shining one
- ॐ सूर्याय नमः (Om Sūryāya Namah) – Salutations to the dispeller of darkness
- ॐ भानवे नमः (Om Bhānave Namah) – Salutations to the radiant one
- ॐ खगाय नमः (Om Khagāya Namah) – Salutations to the one who moves through the sky
- ॐ पूष्णे नमः (Om Pūṣṇe Namah) – Salutations to the giver of strength
- ॐ हिरण्यगर्भाय नमः (Om Hiraṇyagarbhāya Namah) – Salutations to the golden cosmic self
- ॐ मरीचये नमः (Om Marīcaye Namah) – Salutations to the lord of dawn
- ॐ आदित्याय नमः (Om Ādityāya Namah) – Salutations to the son of Aditi
🧘 Surya Namaskar A: 9 Poses with Sanskrit Names, Benefits & Description
1. Pranamasana (Prayer Pose)
Sanskrit: प्रणामासन
Mantra: ॐ मित्राय नमः
Breath: Normal
Stand tall at the front of the mat with hands in Namaste mudra, grounding through your feet. This is a moment to center yourself.
Benefits:
- Cultivates gratitude and inner stillness
- Balances the left and right hemispheres of the brain
- Prepares the mind-body connection for the sequence
2. Urdhva Hastasana (Raised Arms Pose)
Sanskrit: ऊर्ध्व हस्तासन
Mantra: ॐ रवये नमः
Breath: Inhale
Lift your arms overhead, palms facing or touching, gently arching back. Engage your thighs and open the heart.
Benefits:
- Stretches spine, shoulders, and abdomen
- Expands lung capacity
- Stimulates digestion and endocrine glands
3. Uttanasana (Standing Forward Fold)
Sanskrit: उत्तानासन
Mantra: ॐ सूर्याय नमः
Breath: Exhale
Bend forward from the hips, keeping the spine long and chest open. Let your head hang, and if flexible, place hands beside your feet.
Benefits:
- Improves blood flow to the brain
- Stimulates liver, kidneys, and hamstrings
- Releases tension in the spine
4. Ardha Uttanasana (Halfway Lift)
Sanskrit: अर्ध उत्तानासन
Mantra: ॐ भानवे नमः
Breath: Inhale
Lift the spine halfway, placing hands on shins or floor. Look forward, keeping the spine extended.
Benefits:
- Strengthens back and abdominal muscles
- Improves posture and spinal awareness
- Awakens prana (vital energy) through the central channel
5. Chaturanga Dandasana (Four-Limbed Staff Pose)
Sanskrit: चतुरङ्ग दण्डासन
Mantra: ॐ खगाय नमः
Breath: Exhale
Step or jump back, lower into a low push-up, keeping elbows close to ribs. Engage your core and legs.
Benefits:
- Builds upper body strength
- Tones arms, shoulders, and core
- Improves mental discipline and endurance
6. Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
Sanskrit: ऊर्ध्व मुख श्वानासन
Mantra: ॐ पूष्णे नमः
Breath: Inhale
Lift the chest and legs off the ground, shoulders back, heart open. Only hands and tops of feet touch the mat.
Benefits:
- Opens chest, lungs, and throat chakra
- Stimulates abdominal organs
- Enhances spinal flexibility
7. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Sanskrit: अधो मुख श्वानासन
Mantra: ॐ हिरण्यगर्भाय नमः
Breath: Exhale (Hold here for 5 breaths)
Form an inverted V-shape, hands shoulder-width apart, heels reaching toward the ground.
Benefits:
- Stretches hamstrings, calves, and shoulders
- Calms the mind and nervous system
- Improves blood circulation and immunity
8. Ardha Uttanasana (Halfway Lift)
Sanskrit: अर्ध उत्तानासन (Repeat)
Mantra: ॐ मरीचये नमः
Breath: Inhale
Step forward to halfway lift, spine long.
Benefits:
(Same as earlier) + Helps transition smoothly with mindful breath.
9. Uttanasana (Standing Forward Fold)
Sanskrit: उत्तानासन (Repeat)
Mantra: ॐ आदित्याय नमः
Breath: Exhale
Deepen the fold, exhaling fully.
10. Urdhva Hastasana (Raised Arms Pose)
Repeat Pose 2
Mantra: Repeat silently or feel the breath rise
Breath: Inhale
Return with strength and lightness.
11. Pranamasana (Prayer Pose)
Repeat Pose 1
Breath: Exhale
Return to heart center, pause, feel the warmth and clarity of energy awakened.
🌞 Why Practice Surya Namaskar A Daily?
Practicing Surya Namaskar A every morning connects you with:
- Solar energy (prana) for vitality and focus
- Mindfulness, grounding, and inner peace
- Flexibility, strength, and breath-movement coordination
- Detoxification through dynamic circulation of energy
- Better digestion, sleep, and mood balance
🧘 Practice with Ojaswin
At Ojaswin.in, our retreats offer daily Surya Namaskar, Nada Yoga, Sound Healing, and Himalayan practices that open physical, energetic, and spiritual channels. Join our upcoming retreat to transform your mornings and mindset.
👉 Explore Our Surya-Focused Yoga Retreats
👉 View More Yoga Blogs
🌿 Final Thoughts
Surya Namaskar A is more than just exercise—it’s a spiritual salutation to the sun within and around us. When done with awareness, mantra, and breath, it becomes a ritual of renewal. As you begin each day with this sacred sequence, you embody clarity, courage, and compassion.
Poses images credit :https://pixahive.com/
