Dhyana Slokam (Meditation Verse)

Dheya sada savitru mandala madhyavarthi
Narayana sarasijasana sannivishta
Keyuravan makarakundalavan kiriti
Haari hiranmaya vapur dhruta shankha chakra

Meaning

The Lord Narayana, who resides in the center of the solar disc (Savitru Mandala), seated upon a lotus flower (Padmasana), adorned with armlets, fish-shaped earrings (Makarakundala), a crown, and necklaces, possessing a brilliant golden body and holding the conch (Shankha) and discus (Chakra), is to be meditated upon constantly.

Surya Namaskar Mantras

1. Om Mitraya Namah - Salutations to the friend of all.
2. Om Ravaye Namah - Salutations to the shining one.
3. Om Suryaya Namah - Salutations to the one who guides all.
4. Om Bhanave Namah - Salutations to the one who bestows brilliance.
5. Om Khagaya Namah - Salutations to the one who moves through the sky.
6. Om Pushne Namah - Salutations to the giver of strength and nourishment.
7. Om Hiranyagarbhaya Namah - Salutations to the golden cosmic self.
8. Om Marichaye Namah - Salutations to the Lord of Dawn (rays of light).
9. Om Adityaya Namah - Salutations to the son of Aditi (the cosmic mother).
10. Om Savitre Namah - Salutations to the benevolent stimulator.
11. Om Arkaya Namah - Salutations to the one who is fit to be praised.
12. Om Bhaskaraya Namah - Salutations to the giver of light and enlightenment.
13. Om Shri Savitru Suryanarayanaya Namah - Salutations to the divine Sun-God, Suryanarayana.

Phala Shruti (Benefits Verse)

Adityasya namaskaran
Ye kurvanti dine dine
Aayur prajna balam veeryam
Tejas tvesham cha jayate

Meaning

For those who perform Surya Namaskar day after day, longevity (Aayu), wisdom (Prajna), strength (Balam), valor (Veeryam), and radiance (Tejas) will be naturally bestowed upon them.

The Single Mantra for Easy Learning and Memorization

Om Mitra-Ravi-Surya-Bhanu-Khaga-Pushna
Hiranyagarbha-Marichi-Aditya,
Savitr-Arka-Bhaskarebhyo Namah
Om Shri Savitru Suryanarayanaya Namah

About Surya Namaskar

Surya Namaskar is a physical exercise performed in the form of salutations to the Sun. It is a yogic practice that fosters both physical and mental development. When practiced correctly, it brings robustness, flexibility, and strength to the internal organs and muscles. Today, the popularity of this traditional practice is growing rapidly across Western countries as well. Surya Namaskar is a ritualistic practice that Indians have been following since the Vedic period.

Breathing Technique (Shwasakramam)

During Surya Namaskar, the regulation of breath (inhaling and exhaling) is of utmost importance. As a general rule:

• Inhale (Puraka): While bending backward or expanding the chest.
• Exhale (Rechaka): While bending forward or compressing the abdomen.
• Hold (Kumbhaka): Retain the breath during specific transitions (like the plank pose).

Following this proper breathing rhythm helps maximize oxygen flow, purifies the blood, and enhances the overall spiritual and physical benefits of the practice.