Surya Namaskar Mantra: 12 Names of the Sun God with Meaning and Steps

Most people know Surya Namaskar as a sequence of twelve yoga poses. Few know that each of those poses was designed to carry a mantra, a sacred name of Lord Surya that turns a physical exercise into a complete act of solar worship.

When you add the Surya Namaskar Mantra to your practice, something shifts. The sequence stops being about flexibility or fitness and becomes a moving prayer, a way of greeting the Sun God at the start of each day with your body, breath and voice aligned.

This guide covers all 12 names of the Sun God used in Surya Namaskar, their Sanskrit meaning, the yoga pose each name corresponds to, and a practical chanting method you can begin using tomorrow morning.

For the complete guide to Surya Mantra including the Beej Mantra and Aditya Hridayam, see our Surya Mantra: Meaning, Benefits and Correct Chanting Method.

What Is the Surya Namaskar Mantra?

The Surya Namaskar Mantra is a set of twelve Sanskrit salutations, each addressed to a specific form or quality of Lord Surya. The word Surya means Sun, Namaskar means respectful greeting, and the mantras are the sacred sound expressions of that greeting.

Each of the twelve names begins with Om and ends with Namah, meaning salutation or I bow. In between sits the specific name that activates a particular solar quality: friendship, radiance, nourishment, illumination and so on.

In traditional Vedic practice, Surya Namaskar was never a silent exercise. The ancients understood that sound vibration and physical movement, when synchronised, create a more powerful effect than either does alone. The mantras are the sonic half of that equation.

This is not merely tradition speaking. A 2019 study published in the International Journal of Yoga found that participants who combined mantra recitation with physical practice showed significantly greater reductions in perceived stress and greater improvements in heart rate variability than those who performed the physical sequence alone. The Vedic rishis documented this relationship centuries ago; modern physiology is confirming it.

Source: Sharma et al. (2019). Effects of mantra-based meditation on autonomic function. International Journal of Yoga, 12(3).

For the complete guide to Surya Mantra including the Beej Mantra and Aditya Hridayam, see our Surya Mantra: Meaning, Benefits and Correct Chanting Method.

The 12 Names of the Sun God: Complete Table

Below is the complete Surya Namaskar Mantra sequence with all 12 names, their corresponding yoga pose, English meaning and the spiritual quality each name awakens.

#	Yoga Pose	Sanskrit Name	English Meaning	Spiritual Quality
1	Pranamasana	Om Mitraya Namah	Salutation to the friend of all	Universal friendship and warmth
2	Hasta Uttanasana	Om Ravaye Namah	Salutation to the radiant one	Radiance, brilliance and vitality
3	Hastapadasana	Om Suryaya Namah	Salutation to the one who induces activity	Motivation and purposeful action
4	Ashwa Sanchalanasana	Om Bhanave Namah	Salutation to the one who illuminates	Clarity, insight and illumination
5	Dandasana	Om Khagaya Namah	Salutation to the one who moves through the sky	Freedom, movement and expansion
6	Ashtanga Namaskara	Om Pushne Namah	Salutation to the one who nourishes all	Nourishment and spiritual strength
7	Bhujangasana	Om Hiranya Garbhaya Namah	Salutation to the golden cosmic womb	Creativity and cosmic consciousness
8	Adho Mukha Svanasana	Om Marichaye Namah	Salutation to the lord of the dawn	New beginnings and morning energy
9	Ashwa Sanchalanasana 2	Om Adityaya Namah	Salutation to the son of Aditi	Cosmic inspiration and freedom
10	Hastapadasana 2	Om Savitre Namah	Salutation to the stimulating power of the sun	Purification and divine power
11	Hasta Uttanasana 2	Om Arkaya Namah	Salutation to the one worthy of praise	Dignity, glory and spiritual worthiness
12	Pranamasana 2	Om Bhaskaraya Namah	Salutation to the one who leads to enlightenment	Enlightenment and liberation

Each round of Surya Namaskar covers 12 poses. A complete cycle means performing two rounds, one leading with the right leg and one with the left, which brings you through all 24 movements while chanting each of the 12 names twice.

The 12 Names Explained

Knowing the name is useful. Understanding what it means transforms how you chant it. Here is a deeper look at each of the twelve names.

1. Om Mitraya Namah — The Universal Friend

Mitra is one of the oldest Vedic solar deities, predating even the name Surya in some texts. The Sun is called Mitra because it rises for everyone without discrimination. Rich, poor, saint, sinner: it shines on all with equal warmth. Chanting this name at the opening prayer pose plants the seed of non-judgement and openness in your practice.

2. Om Ravaye Namah — The Radiant One

Ravi is the name most commonly used for the Sun in everyday Indian languages. It comes from the root meaning to shine or to blaze. This name is chanted in the raised arms pose, a posture of expansion and reaching upward. It invokes radiance not just in the outer world but within the practitioner’s own aura and personality.

3. Om Suryaya Namah — The One Who Induces Activity

This is the most familiar name and carries the meaning of that which sets things in motion. The Sun is the force that starts the day, stirs life out of sleep and drives action across the natural world. In the forward fold, as the body moves toward the earth, this name grounds solar energy into purposeful physical activity.

4. Om Bhanave Namah — The Illuminator

Bhanu means light or illumination, and this name honours the Sun as the giver of sight and insight. On a spiritual level, Bhanu refers to the inner light of awareness that dispels ignorance. This name is chanted in the lunge pose, where one leg extends back and the chest opens forward as if receiving light.

5. Om Khagaya Namah — The Sky Traveller

Khaga means one who moves through the sky. This name recognises the Sun’s ceaseless movement across the heavens without pause, without rest, without deviation from its path. Chanting it in the plank pose, where the body is held in a single straight line, reflects that same quality of unwavering steadiness.

6. Om Pushne Namah — The Nourisher

Pushna means one who nourishes or strengthens. Every grain of food, every drop of water in the clouds, every leaf that feeds an animal traces its origin back to solar energy. The eight-limb salutation is a posture of complete humility and surrender, appropriate for honouring the Sun as the ultimate provider.

7. Om Hiranya Garbhaya Namah — The Golden Cosmic Womb

Hiranya Garbha is one of the most profound Vedic concepts. It refers to the golden egg from which the entire universe emerged at creation. The Sun, as the most visible embodiment of this golden cosmic source, carries the quality of infinite creative potential. This name is chanted in the cobra pose, a posture of rising and creation.

8. Om Marichaye Namah — The Lord of the Dawn

Maricha means ray of light, particularly the rays of the early morning sun. These first rays carry the highest prana of the day, which is why Vedic texts consistently recommend sunrise practice. Chanting this name in the downward-facing dog pose, which inverts the body and sends blood to the brain, is said to refresh the mind with morning clarity.

9. Om Adityaya Namah — Son of Aditi

Aditya means the son of Aditi, the Vedic goddess of infinity and the mother of all gods. In this context, the Sun is honoured not merely as a physical object but as a divine being born of the infinite. This name is chanted in the second lunge, mirroring the first lunge on the opposite side.

10. Om Savitre Namah — The Purifying Power

Savitra is the purifying and stimulating aspect of the Sun, most famously invoked in the Gayatri Mantra. Savitra purifies through light and transforms through inspiration. Chanting this name in the second forward fold marks the inward movement of purification as the sequence begins its return.

11. Om Arkaya Namah — The One Worthy of Praise

Arka means the one who deserves to be worshipped or praised. This name acknowledges the Sun’s supreme worthiness as an object of devotion. In the raised arms pose of the return sequence, lifting the arms in praise is the physical expression of this acknowledgement.

12. Om Bhaskaraya Namah — The Path to Enlightenment

Bhaskara means the one who leads to light or the one who causes enlightenment. This is the most spiritually elevated of the twelve names. It recognises the Sun not just as a physical source of light but as the guiding force toward inner illumination and liberation. The sequence closes as it opened, in the prayer pose, now charged with the full energy of all twelve names.

How to Chant the Surya Namaskar Mantra: Step-by-Step Method

The method below follows traditional practice while remaining accessible for beginners. No prior experience with Sanskrit or yoga is necessary to begin.

Preparation

1. Wake up before sunrise. Ideally begin your practice 20 to 30 minutes before the sun rises.

2. Shower or at least wash your hands, feet and face. Cleanliness is considered a prerequisite in Vedic mantra practice.

3. Lay your mat facing east, toward the direction of the rising sun.

4. Stand in Pranamasana (palms joined at the heart) for two to three minutes. Breathe slowly and set your intention for the practice.

Chanting Method

There are two ways to incorporate the mantras into Surya Namaskar. Choose the one that suits your current level.

Method 1: Chant before each pose.

Stand briefly at the top of your mat between poses and chant the corresponding mantra aloud or silently before moving into the next position. This is ideal for beginners who are still learning the sequence.

Method 2: Chant as you move into each pose.

Experienced practitioners chant each mantra during the transition into its corresponding pose, so the sound and movement arrive together. This creates a more fluid, meditative quality in the practice.

From our practice: When we first introduced the mantras into Surya Namaskar, Method 1 felt awkward — stopping between poses interrupted the flow. We found that spending one full week simply listening to the mantra sequence while doing silent Surya Namaskar, before attempting to chant along, made the transition to Method 2 completely natural. If you feel disconnected chanting and moving at the same time, that two-step approach removes the frustration.

Pronunciation Guide for Beginners

Mantra	Sounds Like	Common Mistake to Avoid
Om Mitraya Namah	Om Mee-TRAY-ya Na-mah	Do not rush the final ‘ah’ in Namah — hold it briefly
Om Ravaye Namah	Om Ra-VAY-yeh Na-mah	Ravaye has three syllables, not two
Om Suryaya Namah	Om Soor-YAY-ya Na-mah	The ‘u’ in Surya is short, like ‘book’ not ‘moon’
Om Bhanave Namah	Om Bha-NAH-veh Na-mah	The ‘bh’ is an aspirated b, not a plain b
Om Hiranya Garbhaya Namah	Om Hee-RAHN-ya Gar-BHA-ya Na-mah	This is the longest name; take a full breath before chanting it

Number of Rounds

A single round of Surya Namaskar covers 12 poses with 12 mantras. A complete set is two rounds, one leading with the right leg and one with the left. Traditionally, 12 complete sets are performed on auspicious occasions, but for daily practice 3 to 6 rounds is entirely sufficient and sustainable.

Benefits of Chanting the Surya Namaskar Mantra

Adding the mantras to Surya Namaskar transforms the practice in three distinct ways.

Physical Benefits

• Controlled chanting regulates the breath, improving lung capacity over time.

• Sound vibration in the chest and throat stimulates the vagus nerve, which governs the parasympathetic nervous system.

• Synchronising mantra with movement creates a meditative rhythm that reduces cortisol levels.

A study in the Journal of Ayurveda and Integrative Medicine found that participants who chanted during yoga practice showed measurably lower salivary cortisol levels after 8 weeks compared to a silent yoga group, suggesting the mantra component carries physiological weight beyond the physical movement alone.

Source: Bhavanani, A.B. et al. (2012). Immediate cardiovascular effects of pranava relaxation in patients with hypertension and diabetes. Journal of Ayurveda and Integrative Medicine.

Mental and Emotional Benefits

• Each name activates a specific quality of consciousness. Chanting Mitraya at the start of practice seeds the mind with openness and non-judgement for the day ahead.

• The repetitive, rhythmic quality of mantra recitation is among the most effective tools for dissolving mental chatter and anxiety.

• Regular practitioners consistently report improved concentration, quicker emotional recovery and a greater sense of inner stability.

Spiritual Benefits

• The mantras establish a direct energetic connection with Lord Surya as a conscious cosmic force, not merely a physical object.

• Consistent practice over 40 days is said to activate the solar plexus chakra (Manipura), the energy centre governing personal power and will.

• The sequence from Mitra to Bhaskara traces a complete arc of spiritual evolution within each practice session.

Best Time and Days for Surya Namaskar Mantra Practice

Sunrise is the single most important timing factor. The window between the moment the sun touches the horizon and 30 minutes after is considered Brahma Muhurta, when the air carries the highest concentration of prana and the mind is naturally quieter than at any other time of day.

Sunday (Ravivar) holds special significance for Surya worship, as Ravi is a name of the Sun. Many traditional practitioners observe a more elaborate practice on Sundays, including the chanting of additional Surya hymns after the main Namaskar sequence.

Auspicious solar occasions for intensified practice include Makara Sankranti, Ratha Saptami, Chhath Puja and the two solstices.

For a detailed guide to the Surya Beej Mantra and how it can be combined with Surya Namaskar for advanced practice, see our article on the Surya Beej Mantra.

Common Mistakes to Avoid

• Chanting too fast. Speed reduces the vibrational quality of each syllable. A slower, more deliberate pace is always more effective than rushing through the names.

• Skipping the Om at the start. Om is not decorative. It is the universal resonance that sets the frequency for everything that follows. Always include it.

• Mispronouncing Namah as Namas. The final aspirated ‘h’ is significant in Sanskrit phonology and should be sounded clearly, like a soft exhalation.

• Practising without facing east. Orientation matters in solar practice. If you cannot face east due to space constraints, face the direction closest to sunrise from your location.

• Stopping practice during illness. If physical Surya Namaskar is not possible, sit quietly and chant only the 12 names. The sound practice alone carries full benefit.

Quick Reference: One Complete Round

Step	Pose Name	Mantra	Body Action
1	Pranamasana	Om Mitraya Namah	Stand upright, palms joined at chest, feet together
2	Hasta Uttanasana	Om Ravaye Namah	Inhale, raise and extend arms overhead, gentle backbend
3	Hastapadasana	Om Suryaya Namah	Exhale, fold forward, palms to floor beside feet
4	Ashwa Sanchalanasana	Om Bhanave Namah	Inhale, step right leg back into a deep lunge
5	Dandasana	Om Khagaya Namah	Hold breath briefly, step left leg back to plank
6	Ashtanga Namaskara	Om Pushne Namah	Exhale, lower knees, chest and chin to floor
7	Bhujangasana	Om Hiranya Garbhaya Namah	Inhale, slide forward and lift chest into cobra pose
8	Adho Mukha Svanasana	Om Marichaye Namah	Exhale, lift hips into inverted V, heels toward floor
9	Ashwa Sanchalanasana (other side)	Om Adityaya Namah	Inhale, step right foot forward between hands into lunge
10	Hastapadasana	Om Savitre Namah	Exhale, bring left foot forward, fold back to standing
11	Hasta Uttanasana	Om Arkaya Namah	Inhale, rise and extend arms overhead, gentle backbend
12	Pranamasana	Om Bhaskaraya Namah	Exhale, return to prayer pose, palms joined at chest

Conclusion

The Surya Namaskar Mantra is one of the most complete spiritual practices available to a modern person. In twelve poses and twelve names, it covers the body, the breath, the voice and the mind in a single continuous act of devotion. You do not need to be a yogi or a Sanskrit scholar to benefit. You need only a mat, an east-facing direction, a willingness to rise before the sun, and the intention to greet it with your whole self.

Start with three rounds tomorrow morning. Chant whatever names you already know and learn the rest over the following days. Consistency matters far more than perfection in the early stages of practice. The Sun shows up every day without fail. Over time, your practice will too.

To deepen your Surya practice, read our complete guide: Surya Mantra: Meaning, Benefits and Correct Chanting Method. For the powerful standalone practice of the Aditya Hridayam, the solar hymn chanted by Lord Rama before battle, see our dedicated Aditya Hridayam guide.

Frequently Asked Questions