24/08/2026
12 Rounds of 16 Step Surya Namaskar for Daily Practice
Here is a detailed guide for the video "12 Rounds of 16 Step Surya Namaskar for Daily Practice" from the channel Vasudeva Kriya Yoga With Rajendra:
Benefits of Daily Practice
• Practice facing East every morning for optimal energy flow [00:04].
• Enhances overall health, increases lifespan, improves facial radiance, and boosts memory [00:18].
• Provides a comprehensive, full-body set of āsanas linked with breath and sacred mantra chants [00:18].
The 16-Step Posture Sequence & Breath Pattern
Each round follows a precise sequence of 16 posture transitions paired with controlled breathing (Prāṇāyāma):
1.Pranamasana / Samasthiti:Starting Position.
Stand straight with feet together, palms in prayer position. Begin with opening mantra recitation.
2.Urdhvasana:Inhale (Pūraka).
Raise both arms overhead, gently arching backward.
3.Uttanasana:Exhale (Recaka).
Fold forward from the hips, bringing hands toward the floor beside feet.
4.Ekapada Ashwa Sanchalanasana:Inhale (Pūraka).
Step the right leg back, lowering the knee while keeping chest open.
5.Hanumanasana / Low Lunge:Hold Breath In (Antar Kumbhaka).
Deepen the lunge position while maintaining breath retention.
6.Dvipada / Plank Pose:Transition.
Step the left leg back to join the right in a high plank position.
7.Shashankasana:Exhale (Recaka).
Lower knees down and fold back into Child's Pose / Hare Pose.
8.Sashtanga Namaskara:Hold Breath Out (Bahya Kumbhaka).
Glide forward touching eight points to the ground (feet, knees, chest, hands, chin).
9.Urdhva Mukha Svanasana:Inhale (Pūraka).
Slide into Cobra / Upward-Facing Dog, lifting the chest.
10.Adho Mukha Svanasana:Exhale (Recaka).
Lift hips up and back into Downward-Facing Dog.
11.Shashankasana:Transition.
Briefly lower back toward Shashankasana before stepping forward.
12.Ekapada Ashwa Sanchalanasana:Inhale (Pūraka).
Step the right leg forward between the hands.
13.Hanumanasana:Hold Breath In (Antar Kumbhaka).
Extend through the lunge position.
14.Uttanasana:Exhale (Recaka).
Step the back foot forward into Standing Forward Bend.
15.Urdhvasana:Inhale (Pūraka).
Sweep arms up overhead, bending back gently.
16.Samasthiti:Exhale (Recaka).
Return to starting standing position with hands in prayer.
12 Solar Mantras Chanted Each Round
Each round is dedicated to a specific aspect of the Sun deity:
Round Mantra Meaning / Aspect
1 Om Hram Mitraya Namah Salutations to the friend of all
2 Om Hrim Ravaye Namah Salutations to the radiant one
3 Om Hroom Suryaya Namah Salutations to the dispeller of darkness
4 Om Hraim Bhanave Namah Salutations to the illuminator
5 Om Hroom Khagaya Namah Salutations to the one who moves in the sky
6 Om Hrah Pushne Namah Salutations to the nourisher of all
7 Om Ram Hiranyagarbhaya Namah Salutations to the golden cosmic self
8 Om Marichaye Namah Salutations to the lord of the dawn
9 Om Adityaya Namah Salutations to the son of Aditi
10 Om Savitre Namah Salutations to the benevolent generator
11 Om Arkayaya Namah Salutations to the one worthy of praise
12 Om Bhaskaraya Namah Salutations to the giver of enlightenment
Conclude the 12 rounds with the final Pradakshina Namaskara dedicated to Sri Savitra Suryanarayana [05:37].
Benefits of Daily Practice• Practice facing East every morning for...
