Benefits of Surya Namaskar Mantra & Poses: Does this helps in Weight Loss?

Balanced diet & little workout leads to weight loss. If you’re here for your weight loss while practicing Surya Namaskar; then, the next 5 minutes will explain how Benefits of Surya Namaskar Mantra for weight loss work.

We all have heard that “Sun is the ultimate source of energy”. Everything on earth is directly or indirectly related to the sun. In Hindu mythology, Sun is also worshipped as God.

It is believed that life on earth would be impossible without the sun. Surya namaskar or sun salutation is a way of paying our tribute to sunlight that helps us keep alive.

Surya Namaskar

You must have seen people practicing Surya Namaskar at home while doing yoga. Sun salutation includes 12 different yoga postures that have various benefits for the body. One can add these exercises to their daily fitness regime in order to be fitter and in shape.

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It is a complete body workout that forms the basis of power yoga as well as controls weight. It is a tried and tested way of getting in shape and has been in culture for ages. Though Surya Namaskar can be performed at any time of the day but doing it on an empty stomach is always recommended.

Table of Contents
Health Benefits of Surya Namaskar
Benefits of Surya Namaskar Mantra & Poses for Weight Loss
Surya Namaskar Mantra
How to do Sun Salutation?- 12 Asanas, Mantra & Benefits
Bottom LineSun Salutation

Health Benefits of Surya Namaskar Mantra & Poses

To lose weight, one needs to perform it on a regular basis. The body is made up of three elements, namely, Kapha, Pitta, and Vata, by performing sun salutation regularly; all three of them can be balanced properly. These three principle are known as Doshas.

Vedic Surya namaskar

Some of the Health benefits of Surya Namaskar are as follows-

  1. Flexible Body
  2. Glowing Skin
  3. Strengthens joints and muscles,
  4. Improves digestive system,
  5. Improves mental health,
  6. Detoxify and improves blood circulation.

Benefits of Surya Namaskar Mantra & Poses for Weight Loss

There’s no need of going out of your home to perform these postures. All that you have to do is get onto your yoga mat with a smile and do the steps. Don’t forget to add at least 2 minutes of meditation before and after the asana in order to detoxify the mind and body.

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It has been observed that doing just one round of it can burn approximately 13.90 calories. Initially one can start it with 5 sets and then can increase it up to 12 sets which will burn around 416 calories. Also, it has been suggested that holding every posture for 5 seconds can bring great results.

Surya Namaskar Mantra

A mantra is a combination of various syllables, sounds, or phrases, which a person can sing or chant. While doing Surya namaskar, these mantras are sung in praise and honor of the sun.

Chanting mantras has a deep and penetrating effect on both mind and body. One thing that should be kept in mind while reciting these mantras is to be grateful for the things provided to us by the sun. Each and every mantra has its own benefits.

Also Read: What is Walking Meditation?

Without further ado, let’s have a deep look into Surya Namaskar and the postures related to it.

Benefits of Surya Namaskar Mantra & Postures 12 Steps

Surya Namaskar- How to do Sun Salutation?

Pranamasana (Prayer Pose)Step 1

Surya Namaskar Pranamasana (1)

Mantra- Om Mitraya Namah

(This mantra provides salutation to Mitra, the bestower of universal friendship)


  1. Maintain the balance of the body
  2. Relaxes the nervous system.
  3. Helps achieve concentration and calmness.

Stand on a yoga mat with your shoulders broadened and hands-on your stand. Inhale while you lift your hands in an upward direction and exhale while you bring them back together in a Namaskar posture. Also, remember to keep your back straight while performing the asana.

Hastauttanasana (Raised arms Pose)- Step 2

Hastauttanasana (2)

Mantra- Om Ravaye Namah

(Salutation to Ravi, the best owner of radiance and light)


  1. Stretch abdominal and intestinal muscles, arms as well as the spinal cord.
  2. Expands chest in order to take full oxygen.

The next posture is to transform your namaskar pose into a back arch. In order to do so inhale and stretch your body by raising your hands up and then bending yourself back. To get the perfect stretch, try pushing your heels down on the floor while reaching high for the ceiling with your hands in a namaskar posture.

Hastapadasana (Hand to Foot Pose)- Step 3

Surya Namaskar Hastapadasana-3

Mantra- Om Suryaya Namah

(Salutation to Surya, dispeller of darkness)


  1. Helps toning abdomen, as well as muscles of thighs and legs.
  2. Helps stretching the spine and muscles of the back.
  3. Opens hips and shoulders.

From the last pose, exhale and bent your waist to touch the floor while keeping your back straight. Initially, you can bend your knees and try to touch the ground with your palms in order to get support. The goal of this posture is not just to touch the floor but to keep back straight irrespective of support.

Also Read: Most Effective Exercises to Lose Belly Fat at home

Ashwa Sanvhalanasana (Equestrian Pose)- Step 4

Surya Namaskar Ashwa-sanvhalanasana (4)

Mantra- Om Bhaanve Namah

(Salutation to Bhanu, the shining principle, who illumines)


  1. Helps toning abdomen, as well as muscles of thighs and legs.
  2. Makes spine as well as neck flexible.
  3. This pose is good for problems such as indigestion, constipation, and sciatica.

The next step is to inhale while pushing the left leg back as far as you can while keeping the right between both palms. Try to touch the left knee to the ground and push your pelvis towards the floor while keeping your back straight and looking in an upward direction. Also, focus on your breath while performing the postures.

Dandasna (Stick Pose)Step 5 (Benefits of Surya Namaskar Mantra)


Mantra- Om Khagaya Namah

(Salutation to Khaga, the all-pervading, who moves through the sky)


  1. It strengthens the arms, back, and abdominal muscles.
  2. Helps curing problems related to the spinal column and cord.
  3. It improves posture and keeps the mind calm.

Dandasna, also known as plank pose is performed by bringing the right leg back, making sure that both the legs are hip-width apart. Keep your arms perpendicular to the floor and balance your weight. Try taking deep breaths. Make sure about the placement of your hips, they should not be too high or too low.

Ashtanga Namaskar (Salutation with Eight Body Parts)Step 6

Surya Namaskar Ashtanga Namaskar-6

Mantra- Om Poshney Namah

(Salutation to the mystic fire, giver of strength and nourishment)


  1. It helps in strengthening arm, shoulder muscles, back, and chest.
  2. Make back and spine flexible.
  3. Reduces tension and anxiety.

Next is to exhale and bring your knees, chest, and forehead on the floor and push your hips in an upward direction. Tuck your toes, hold this position and take deep breaths. This asana is one of the natural ways to relieve stress while strengthening back muscles.

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Bhujangasana (Cobra Asana)- Step 7

Mantra- Om Hiranayagarbhay Namah

(Salutations to the Golden cosmic self, who brings healing)


  1. Helps improving blood supply to adrenal glands and kidneys.
  2. It tones the ovaries, uterus, and liver.
  3. Helps to strengthen muscles of the back, abdomen, and upper body.
  4. Helps with menstrual irregularities.
  5. Relieves the problem of constipation.
  6. Helps to elevate mood.

In this asana, inhale while raising the chest upwards and slide forward. Keep your hands on the ground and your elbows close to your ribs. Look upwards and push your chest outwards and your pelvis to the ground in order to avoid hurting the back. Take few deep breaths, if you feel uncomfortable in this pose.

Adhomukh Savana (Downward Facing Dog)- Step 8

Mantra- Om Marichaye Namah

(Salutation to the rays of the Sun)


  1. Helps stretching arms, back, and abdominal muscles.
  2. Cures problems related to the spinal column and spinal cord.
  3. Increases flow of blood to brain and head region.

After cobra asana, exhale and lift your waist and hips up while keeping your hands and legs firmly on the ground in order to form a triangle. Keep your back as straight as an arrow and curve your knees a little. It’s completely okay if your heels do not touch the floor properly.

Ashwa sanchalanasana (Equestrian Pose)- Step 9

Mantra- Om Adityaya Namah

(Salutations to the son of Aditi– the cosmic mother)


  1. Helps toning abdomen, muscles of thighs as well as legs.
  2. Makes spine and neck flexible.
  3. Useful for the problems such as indigestion, constipation, and sciatica.

Inhale and return back to the equestrian pose with your right leg this time. Bend down from adho much savanna, bring your left leg in between your palms, keeping your right knee on the floor. Your left knee should be perpendicular to the floor.

Hastapadasana (Hand to Foot Pose)- Step 10

Mantra- Om Savitre Namah

(Salutations to the power of the Sun)


  1. Helps toning abdomen, muscles of thighs as well as legs.
  2. Stretches spine and back muscles.
  3. Opens hips and shoulders.

Same as step 3 exhale and bring back your right leg to the front and keep both your legs straight and keep your back bent. Relax your body while performing this asana to maintain adequate blood flow in the body.

Hastauttanasana (Raise arms Pose)- Step 11

Mantra- Om Arkaya Namah

(Salutations to Arka, remover of afflictions, who is fit to be praised)


  1. Helps stretching the abdominal, intestinal, and muscles of the arms.
  2. Helps in expanding chest for full intake of oxygen.

Inhale and return back to step 2, while stretching your entire body from your toes to the tip of your fingers. Make sure to keep your biceps close to your ears and shoulders rounded.

Tadasana (Standing or Palm tree Pose)- Step 12

Mantra- Om Bhaskaraya Namah

(Salutations to Bhaskara, the cosmic brilliance one who leads to enlightenment)


  1. Helps to maintain body balance.
  2. Relaxes the nervous system.

Exhale and bring your hand down.

Bottom LineBenefits of Surya Namaskar Mantra & Poses

While performing surya namaskar, some of the points that can be kept in mind for better results are as follows.

  1. Do warm up stretches before beginning with surya namaskar.
  2. Performing it at a faster pace can burn calories.
  3. Start with 5 rounds and ramp it up gradually.
  4. Do it in morning before breakfast for great results.

Poses (Asana Pictures) Source: Arnika Kala,

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