Surya Namaskar Made Simple: Myth, Mantra, and Movement
Does this sound like you?
You want to practise yoga at home. You crave those post-class feelings: spacious, steady, clear.
But what when you roll out your mat at home? Nothing. No inspiration. No flow.
You open YouTube. Or you scroll. Or you just… don’t.
I get it. That’s why I always come back to one simple, complete sequence: Surya Namaskar.
Whether you have 5 minutes or 30, it’s your breath-led, energy-balancing reset.
Read on to learn why it works and how even a baby monkey knew the sun was something worth reaching for.
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A Leap Toward the Sun: Hanuman’s Myth and the Origins of Surya Namaskar
Long before yoga mats and mantras, there was a little monkey with a very big leap.
Hanuman, the devoted monkey hero of the Ramayana, was no ordinary child. Born with supernatural strength, he was curious, wild-hearted, and full of mischief. One morning, as the golden sun rose over the horizon, baby Hanuman looked up and saw it glowing in the sky. To him, it looked like a ripe, delicious mango.
So, he did what any spirited child might do - he reached for it.
With one mighty leap, Hanuman soared into the sky, chasing the sun with outstretched arms. And, because this was no ordinary monkey, he actually caught it. He placed the burning sun into his mouth, plunging the world into darkness.
Understandably, the gods were alarmed. Lord Indra hurled his thunderbolt (vajra) at Hanuman, striking his jaw and forcing him to release the sun, returning light to the universe. The blow left Hanuman injured, giving him the name by which we know him today: Hanuman, “the one with the broken jaw.”
But the gods, seeing his bravery and potential, blessed him with extraordinary gifts: strength, memory, shape-shifting, devotion, and divine knowledge. Powers he would later use in service of Lord Ram.
Years later, when it was time for Hanuman to learn sacred wisdom, he turned to the sun himself. “Teach me,” he asked. But Surya, the sun god, refused. His chariot never stopped, and he had no time for lessons.
Hanuman, ever determined, replied, “Then I’ll keep up with you.”
And so he did. Facing the sun, flying backwards across the sky, Hanuman listened and absorbed the Vedas as Surya taught on the move. Out of that dance between student and teacher came not only wisdom but rhythm, reverence, and movement.
Some say this became the inspiration for Surya Namaskar, the flowing sequence of movements we now use to honour the sun.
As a gesture of gratitude, Hanuman offered his teacher one final gift: his namaskars, his salutations.
And so, woven into each sun salute is not just a stretch or a breath but a reflection of Hanuman’s spirit - his devotion, his courage, and his unwavering will to keep going even when the goal seems impossible, even when the light feels out of reach.
What feels just out of reach for you right now—and what might shift if you took one small step toward it today?
What Is Surya Namaskar?
Surya Namaskar is a sequence of twelve yoga poses woven together with the breath. It is both a physical practice and a spiritual ritual, traditionally done at sunrise to honour the sun, the giver of life, light, and energy.
In Sanskrit, “Surya” means sun, and “Namaskar” means salutation or greeting. Each movement is an offering, a bow to the light within and around us.
Whether practised slowly for mindfulness or energetically to stoke the inner fire, Surya Namaskar is a complete practice: awakening the spine, toning muscles, balancing hormones, and quieting the mind.
The Sun: Our First Teacher and Life-Giver
Before we had calendars, clocks, or apps to tell us when to rise, eat, or sleep, we followed the sun. Its rhythm shaped our days, our seasons, our very biology. Even now, whether we realise it or not, our circadian rhythms, hormone cycles, sleep patterns, and moods all respond to its light.
Without the sun:
There would be no warmth, no photosynthesis, and no food.
There would be no time as we know it—just endless darkness.
There would be no life.
In this sense, the sun is not just a symbol but a source. Surya Namaskar is a way to consciously align ourselves with this life-giving energy, acknowledging through movement and breath that we are part of this greater rhythm. Each time we salute the sun, we say: Thank you for this day. Thank you for this life.
Surya Namaskar as a Complete Sadhana
From a yogic perspective, Surya Namaskar is a complete practice that combines meditation, mantra, pranayama, and movement all in one.
In Ayurveda, it's especially helpful for:
Stimulating Agni, the digestive fire.
Releasing Ama (toxins) through internal heat.
Supporting dosha balance:
Vata benefits from slow, grounded rounds with breath awareness.
Pitta enjoys a moderate pace with attention to alignment.
Kapha thrives with 6–12 dynamic rounds to energise body and mind.
It’s also a profound support for maintaining hormone balance, promoting digestive health, and enhancing emotional clarity.
As I often say in class: “When in doubt, practise Surya Namaskar—the Salute to the Sun.” It’s a self-contained remedy, always available.
The Power of the Mantras
Traditionally, each pose in the sequence is accompanied by a Sun Mantra—12 in total, each invoking a different quality of Surya. These mantras help align your body and mind with the deeper meaning of the practice.
You can chant one mantra per pose, or chant one mantra at the beginning of each round of Surya Namaskar.
Classical Surya Mantras:
Om Mitraya Namaha – Salutations to the Friend of All
Om Ravaye Namaha – Salutations to the Radiant One
Om Suryaya Namaha – Salutations to the Dispeller of Darkness
Om Bhanave Namaha – Salutations to the Illuminator
Om Khagaya Namaha – Salutations to the Swift Traveler
Om Pushne Namaha – Salutations to the Giver of Strength
Om Hiranya Garbhaya Namaha – Salutations to the Golden Cosmic Self
Om Marichaye Namaha – Salutations to the Lord of the Dawn
Om Adityaya Namaha – Salutations to the Cosmic Child of Aditi
Om Savitre Namaha – Salutations to the Stimulator of Life
Om Arkaya Namaha – Salutations to He Who Deserves Praise
Om Bhaskaraya Namaha – Salutations to the Source of Enlightenment
🎧 Surya Namaskar Mantras – Chant along or simply listen.
Ready to Go Deeper? Try the Bija Mantra Version
If you love chanting and these roll off your tongue with ease, try the version that includes bija mantras - short, potent seed sounds. The ‘r’ sound in each one helps to build heat, ignite confidence, and cultivate inner strength.
They’re especially supportive when you're feeling anxious, unsure, or emotionally drained.
Surya Mantras with Bija (Seed) Sounds:
Om Hraam Mitraya Namaha – Salutations to the Friend of All
Om Hreem Ravaye Namaha – Salutations to the Radiant One
Om Hruum Suryaya Namaha – Salutations to the Dispeller of Darkness
Om Hraim Bhanave Namaha – Salutations to the Illuminator
Om Hraum Khagaya Namaha – Salutations to the Swift Traveler
Om Hraahaa Pushne Namaha – Salutations to the Giver of Strength
Om Hraam Hiranya Garbhaya Namaha – Salutations to the Golden Cosmic Self
Om Hreeem Marichaye Namaha – Salutations to the Lord of the Dawn
Om Hruum Adityaya Namaha – Salutations to the Cosmic Child of Aditi
Om Hraim Savitre Namaha – Salutations to the Stimulator of Life
Om Hraum Arkaya Namaha – Salutations to He Who Deserves Praise
Om Hraahaa Bhaskaraya Namaha – Salutations to the Source of Enlightenment
💡 Start with the classic version. When you’re ready, try one or two bija mantras in your round and feel the energetic shift.
🎧 [Insert audio recording links here] – Chant along or simply listen.
Breath, Rhythm, and Self-Inquiry
Each movement in Surya Namaskar is paired with the breath.
Inhale to lift and expand.
Exhale to fold, release, and ground.
By synchronising breath and movement, the body begins to breathe naturally through transitions, gently resetting the nervous system and improving metabolic function. Over time, this coordination cultivates inner steadiness and ease.
A few breath-guided rounds each morning—or even once a week—can shift your mood, digestion, clarity, and connection to self.
Try It for Yourself
Here’s a simple suggestion to begin:
Begin by facing east at sunrise, if possible.
Stand tall. Take three slow breaths, grounding your awareness.
Flow through one round of Surya Namaskar slowly, with attention to breath and feeling.
Add one or two mantras if you feel curious—perhaps Om Mitraya Namaha to begin.
Pause. Observe. Rest in stillness or savasana.
🎥 Learn Surya Namaskar with this Video
This is not a performance. It’s a greeting to your own life energy—to the light that animates you, just like Hanuman’s joyful leap.
Final Thoughts: Your Own Leap Toward Light
You don’t need to be strong, flexible, or perfect to begin.
You just need a moment of stillness, a patch of floor, and the willingness to say: Hello, Sun. I see you.
Whether you're struggling with low mood, digestive issues, or simply seeking reconnection, Surya Namaskar offers an ancient and accessible path. A simple ritual that reminds you: There is light in you. And it rises again and again.
Now, I’d love to hear from you: Is Surya Namaskar part of your practice already? What’s your experience? Let’s chat in the comments!
Let’s start a conversation. Leave a message on Instagram, Facebook, or even a good old email OR comment below :)
I love hearing from you!
Katja x
P.S. Did you know that healthy eating habits are naturally supporting your Yoga practice?
