What is Surya Namaskar | Benefits of Surya Namaskar | Surya Namaskar

What is Surya Namaskar and its benefits

What is Surya Namaskar and its benefits? Since ancient times, people of all civilizations have prayed to the sun, the ultimate source of life and energy. Surya Namaskar is also known as the ‘Sun Salutation’, a technique that has been practiced since ancient times as a way of saluting the sun, which powers life on our planet. Sun salutations are a powerful and effective way to awaken our mind and body by channeling the energy of the sun. In science, the sun emits heat and sunlight to the earth, without which life could not exist on this planet. If you allowed yourself to waste just 10 minutes every day, you could see dramatic changes in various aspects of your life.

The Sanskrit name Surya Namaskar refers to a particular sequence of twelve yoga postures. Surya Namaskar derives from two Sanskrit words – Surya and Namaskar which means:

  • Surya – “sun”
  • Namaskar – “greetings”

According to science, the sun radiates heat and sunlight to the earth without which life could not exist on earth. Surya Namaskar, on the body, has a range of effects, even when just 10 minutes are designated for it each day.

According to Hinduism, Surya is the Sun God, and the Sun is symbolic of consciousness and the Divine, making Surya Namaskar one of the most important yoga practices.

History of Surya Namaskar

As the ancient Rishis of India believed, the many different parts of our body are controlled in different ways by devas. Our body has a central point, the solar plexus, which is found behind the navel. The solar plexus is often referred to as the second brain of the body. According to the Rishis, Surya Namaskar exercises regularly can enhance the solar plexuses, increasing a person’s creative power and intuitive abilities. Surya Namaskar consists of twelve steps that involve bending backward and forward, stretching and flexing the spinal column and limbs to their maximum extent. In addition to massaging, toning, stretching, and stimulating all the muscles and vital organs in the body, it loosens up all the joints, massages the internal organs, stimulates the respiratory and circulatory systems as well as helps all the other systems function properly. There are several other health benefits associated with Surya Namaskar, such as:

Benefits of Surya Namaskar

Performing Surya Namaskar every day can benefit you in the following ways, here are some of the benefits are as follows:

  • Detox Body
  • Down Sugar level
  • Better Digestive System
  • Glowing Skin
  • Lose weight
  • Strength Muscles and Joints
  • Menstrual Cycle
  • Detox Body

With the help of Surya Namaskar, you ensure optimum inhalation and exhalation, as well as renewed oxygenation of the blood. In this way, carbon dioxide and other toxins can be eliminated from the body.

  • Down Sugar level

Practicing Surya Namaskar practice helps you to maintain healthy blood sugar levels and prevent many heart diseases.

  • Better Digestive System

A sun salutation routine facilitates the smooth functioning of your digestive system.




  • Glowing Skin

By practicing Surya Namaskar regularly, one’s blood circulation is improved, which creates a radiant glow on the face; it also improves the elasticity of the skin, thus preventing wrinkles and making it more youthful.

  • Lose weight

The Surya Namaskar postures work to stretch your abdominal muscles and are effective at shedding weight around your waist if done at a faster pace.

  • Strength Muscles and Joints

Practicing Surya Namaskar is good for stretching, toning, and strengthening your muscles, ligaments, joints, and skeletal system. It also improves your flexibility. The series of postures allows your limbs to become symmetrical, improving the functioning of your inner organs.

  • Menstrual Cycle

Surya Namaskar helps to strengthen abdominal muscles and to feel less pain during your menstrual cycle, perform the asana every day.

Yoga is beneficial not only for the body but also for the mind, as Surya Namaskar exercises every major muscle group. Regular yoga practice keeps the mind and body healthy.

How to Perform Surya Namaskar

Yoga is beneficial not only for the body but also for the mind, as Surya Namaskar exercises every major muscle group. Regular yoga practice keeps the mind and body healthy. In Surya Namaskar, 7 asanas are performed in cyclical order, creating a total of 12 asanas. The twelve asanas that comprise Surya Namaskar are as follows:

  1. Pranamasana – Prayer Pose
  2. Hastasana – Upward Salute
  3. Uttanasana – Standing Forward Fold
  4. Ashwa Sanchalanasana – Equestrian Pose
  5. Dandasana – Plank Pose
  6. Ashtanga Namaskara – Eight Limbed Salute
  7. Bhujangasana – Cobra Pose
  8. Adho Mukha Svanasana – Downward-facing Dog Pose
  9. Ashwa Sanchalanasana – Equestrian Pose
  10. Uttanasana – Standing Forward Fold
  11. Urdhva Hastasana – Upward Salute
  12. Pranamasana – Prayer Pose

Surya Namaskar asanas: Step-by-step

A step-by-step guide to performing Surya Namaskar asanas are as follows:

  1. Start with Pranamasana (Prayer Pose)-Standing straight, spread your shoulders by placing your hands by your sides, and exhale when you bring both hands together in a namaskar mudra pose.
  2. Now, come to Urdhva Hastasana (Upward Salute)- As you hold the prayer pose, raise your hands above your head and inhale slowly, bringing your biceps to your ears. It should stretch your entire body.
  3. Now, for Uttanasana (Standing Forward Fold)- Inhale and bend forwards, touching your palms to the floor while keeping the back straight. Beginners can bend their knees to reach their palms on the ground.
  4. Now, come to Ashwa Sanchalanasana (Equestrian Pose) by lifting your left leg backward, bending your right knee toward your chest, and taking a deep breath.
  5. Now, for Dandasana (Plank Pose)- Take a deep breath, bring your palms to the floor and then step the left foot back beside the right.
  6. Make sure that both of your hands are just below your shoulders and the body is parallel to the ground.
  7. Now, for Ashtanga Namaskara (Eight Limbed Salute)-Put your knees on the floor, push your hips backward and slouch forward on your chin and chest.
  8. Now, come to Bhujangasana (Cobra Pose) by rise your chest and bringing your hips down, placing your lower body on the ground, and looking up into the sky. Your upper body is raised while your lower body is relaxed on the floor.
  9. Now, for Adho Mukha Svanasana (Downward-facing Dog Pose)- Raise your hips, form an inverted V position by lengthening through the spine, bringing the shoulders towards the ankles. As you exhale lift your hips towards the sky and press your hands into the ground.
  10. Now, again come to Ashwa Sanchalanasana (Equestrian Pose) by keeping the left foot forward towards the right hand, and the pelvis should move forward. Lift the head back, arch the back, and look upwards.
  11. Come again to Uttanasana (Standing Forward Fold) by bringing your right foot forward and keeping your legs together (Same as step 4).
  12. Let your head rest on your knee, and let your chest rest against your thighs (Same as step 3).
  13. Now, return to Hastasana (Upward Salute) –Take a deep breath, then stretch your arms forward and above your head
  14. Finally, exhale and return to the Pranamasana (Prayer Pose) – Stand straight and bring both hands together in a namaskar mudra pose.
  15. Slowly bring down your arms (One cycle of Surya Namaskar completed).

Is Surya Namaskar better than walking?

Surya Namaskara improves the functioning of the heart and lungs better than walking. Postures in Surya Namaskar like AdhoMukha Shvanasana, and Uttanasana increase blood flow to the heart.

How many rounds of Surya Namaskar should be done in a day?

You can start with 2-4 rounds and gradually increase the rounds until you are comfortable with as many as you can. Some people go up to 12 rounds per day.

Who should avoid Surya Namaskar?

The ones who suffer from the following should avoid Surya Namaskar:

  • High blood pressure, cardiac problems
  • Vertigo
  • Abdominal inflammation
  • Sciatica, slipped disc
  • Menstruation, hernia, pregnancy
  • Any structural problems

Is Surya Namaskar good for weight loss?

Yes, Surya Namaskar is good for weight loss you can lose extra calories just by stretching your abdominal muscles. Performing Surya Namaskar is an excellent workout regime for weight loss without having to go to the gym.

Is Surya Namaskar good for hair care?

Yes, Surya Namaskar is good for hair care by improving blood circulation to the scalp, thereby improving hair growth, nourishing the scalp, and preventing hair graying.

Is Surya Namaskar good for skin?

Yes, Surya Namaskar is good for the skin by regular practice of it can enhance blood circulation, resulting in a healthy glow on your face; improves the elasticity of your skin, preventing wrinkles and making your skin feel great.

Is Surya Namaskar good for children?

Yes, Surya Namaskar is good for children, since it works all joints and major muscle groups in the body. The smooth transition between poses improves concentration and enhances creativity.

Can Surya Namaskar reduce belly fat?

Yes, Surya Namaskar reduces belly fat. The postures work to stretch your abdominal muscles, so you can lose weight around your waist.

What is the use of doing Surya Namaskar?

Surya Namaskar strengthens muscles and joints, tones the entire body, improves overall health, as well as ensures a better digestive system. Practice it if you wish to improve your complexion. Reduce stress and insomnia by improving your sleep.

What happens if you do Surya Namaskar daily?

If you do Surya Namaskar daily it strengthens your back and muscles, Surya Namaskar also lowers blood sugar levels, improves metabolism and blood circulation (thereby improving your skin’s appearance), and regulates menstrual cycles in women.

Should you do Surya Namaskar fast or slow?

You should do Surya Namaskar as per your speed. The breath should be synchronized with each movement, inhaling as you arch your back, then exhaling with the next movement, etc. Surya Namaskar should never be done at a speed that would lose the essence of the entire practice.

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