Surya Namaskar: 8 Amazing Benefits With A Detailed Guide

Considered one of the most ancient forms of asanas, Surya namaskar¹ or sun salutations is considered one of the most effective forms of yoga poses that provide bountiful benefits to its practitioners.

We are sure that you have heard about the amazing benefits provided by this asana. Still, people often do not know the correct order of the exercises and some basic measures that can increase their risk of injuries while performing yoga.

If you are also someone who often misplaces the steps and wants to know more about the asana, continue reading it. We then share a detailed step-by-step guide on how to perform the asana and other effective preventive measures.

1. A Complete Guide On Surya Namaskar

1.1. What Is Surya Namaskar? 

Yoga Surya Namaskar is considered an ancient technique of paying respect to the Sun. It is an expression of gratitude to the source of all life on earth. The exercise consists of 8 different asanas² or poses, and each of the asanas is said to provide a unique benefit of its own to its practitioner.

According to ancient Indian sages³, it is believed that different energies govern different parts of our body. And the solar plexus⁴, which is located right behind our navel, is said to be connected to the sun.

It has been scientifically proven that performing sun salutations every day enhances the working capacity of the solar plexus, which in turn boosts our creativity, intuitive abilities, decision-making skills, and leadership qualities.

1.2. How To Perform Surya Namaskar? 

Listed below is the step-by-step guide for performing sun salutations.

Step 1. Pranamasana

• Stand straight and broaden your soldiers. Place the hands by the sides to relax. 
• Now inhale deeply and lift both your hands up. 
• After a pause, exhale and return to the Namaskar pose. 

Step 2. Hastottanasana

• Touch your biceps to your ears. 
• Raise your hands up and try to bend your knees. 

Step 3. Hasta Padasana

• Now do the standing forward bend. 
• Try to touch the ground by bending your back and keeping your legs straight. 

Step 4. Ashwa Sanchalanasana

• Also known as the equestrian pose, in this asana, while inhaling, try to move your left foot behind you to as much as possible. 
• Now fold your right knee and keep it close to the right part of your chest. 
• Keep your hands on the floor. 
• Now look up and bend your neck slightly backward. 

Step 5. Parvatasana

• Lie flat on the mat with your stomach facing the ground. 
• Inhale deeply and lift your waist 
• Form an inverted V and exhale slowly. 
• Try to keep your heels on the ground. 

Step 6. Dandasana

• This pose is also known as the chaturanga dandasana.
• For the pose, stretch your legs behind and bring your body into a straight line. 
• Keep your body parallel to the floor. 
• Put your weight on your arms and feet and remain in the position for a minute or so. 

Step 7. Ashtanga Namaskara

• Keep your knees on the floor and push your hips backward.
• Now slide forward and rest your chest and chin on the floor. 

Step 8. Bhujangasana

• It is also known as the cobra pose. For this yoga practice, raise your chest and bring your hips down. 
• Place your lower body down on the ground and bend your hands and look towards the ceiling. 
• In this position, your upper body will be raised in the air, and your lower body will be relaxing on the ground. 

Step 9. Repeat Parvatasana (step 5)

Step 10. Repeat Ashwa Sanchalnasana (step 4)

Step 11. Repeat Hasta Padasana (Step 3)

Step 12. Repeat Hasta Uttanasana (Step 2)

2. Benefits Of  Surya Namaskar

Regular practicing of Surya Namaskar is extremely effective in bringing changes in almost every aspect of life. Its advantages to its practitioners are far and varied, and a few of the best benefits provided by Surya Namaskar are

1. Surya Namaskar helps in losing weight. The postures involved in the exercise stretch the abdominal muscles causing you to lose some pounds around the belly. 30 minutes of sun salutations help in burning 416 calories. 
2. Practicing yoga every day helps in boosting blood circulation, which assists in providing you with glowing skin. 
3. Surya namaskar helps in aiding the smooth functioning of the digestive system. The blood flow to the digestive tract ensures the proper functioning of the intestines and other organs. 
4. Sun salutations are extremely beneficial for everyone but especially for women. The asana helps in achieving a regular menstrual cycle.⁵
5. Performing sun salutations every day can keep numerous chronic heart ailments at bay. It also helps in keeping the blood sugar levels in check. 
6. When we tell Surya Namaskar is a total body workout, we also include the asana’s mental benefits. Sun salutations help in boosting memory and also enhance the functioning of the nervous system.
7. Surya Namaskar helps in improving sleep patterns. By calming your mind and agitated nerves, it helps in achieving a peaceful sleep at night.
8. Surya namaskar acts as a complete workout for the body and provides a great way for detoxifying the body.

3. Measures To Keep In Mind While Performing Surya Namaskar

Some dos and don’ts should always be kept in mind while performing sun salutations, as these measures minimize the risk of injuries and grave complications in the future.

Dos

1. If you are starting sun salutations, practice them under the guidance of a trained yogi⁶ and follow all the instructions provided by them.
2. Maintain correct body posture while performing the exercises. 
3. Proper and rhythmic breathing should be practiced to enhance the experience. 
4. Performing the asanas in the correct order as skipping one or doing differently, can alter the results effectiveness. 
5. Try to practice the exercise regularly so that you can get your desired results quickly. 
6. Hydration is the key to remain energized throughout the process, so drink lots of water throughout the day. Also, it is important to maintain the water balance in your body since during the workout; sweating can make you feel weak and dizzy. 

Don’ts

1. Do not jump to try the complicated asanas at first. Begin the exercise with the easy steps and keep your patience. As your body starts to get accustomed, then you can increase the difficulty level. 
2. Please do not hold the poses for too long, as it can increase the risk of injuries. 
3. Too tight or too baggy clothes should not be worn as they can come in the way while holding the postures. The proper workout gear should be worn. 

Now there you go, everything you need to know about while doing Surya Namaskar. Now go on, include this amazing asana in your daily regime, and reap all the benefits of it.

4. Conclusion

Surya Namaskar, also known as Sun Salutation, is a popular yoga practice that consists of a sequence of postures and movements performed in a flowing manner. It’s a fundamental part of many yoga traditions and is often used as a warm-up or a standalone practice for its numerous physical, mental, and spiritual benefits. Surya Namaskar is often practiced facing the rising or setting sun as a form of homage to the sun, which has significant symbolism in various cultures and spiritual traditions.

The basic sequence of Surya Namaskar involves a series of twelve different yoga poses, coordinated with the breath. The sequence typically alternates between forward and backward bending poses, promoting flexibility, strength, balance, and improved circulation. The practice can also have a meditative quality as it encourages mindfulness through synchronized movement and breath.

It’s important to note that there are variations and modifications of Surya Namaskar, and the intensity of the practice can be adjusted based on your fitness level and experience with yoga. If you’re new to yoga or Surya Namaskar, it’s a good idea to learn the poses under the guidance of a qualified yoga instructor to ensure proper alignment and avoid any injuries.

FAQs

1. Can pregnant women practice Surya Namaskar?

A. Pregnant women should approach Surya Namaskar with caution. Certain poses may need to be modified or avoided, especially as the pregnancy progresses. It’s advisable for pregnant women to consult their healthcare provider and a qualified prenatal yoga instructor before practicing.

2. Can Surya Namaskar be done indoors?

A. Yes, Surya Namaskar can be done indoors, especially if practicing outdoors is not feasible. You can still receive the physical and mental benefits of the practice regardless of the location.

3. Is Surya Namaskar a complete workout?

A. Surya Namaskar offers a comprehensive workout for the entire body, combining elements of stretching, strength training, and breath control. However, for a well-rounded fitness routine, it’s beneficial to supplement Surya Namaskar with other exercises like cardiovascular workouts and resistance training.

Read more

1. Wirawan, Gusti Banyu. “THE EFFICACY OF SURYA NAMASKARA.” Journal of Applied Science and Social Science 13.04 (2023): 01-13. ↩︎
2. Narasimhan, Amruthur, and Marehalli G. Prasad. “The role of Yoga-Asanas in mind-body Harmony.” (2012). ↩︎
3. Lindquist, Steven Edward. In search of a sage: Yājñavalkya and ancient Indian literary memory. The University of Texas at Austin, 2005. ↩︎
4. Dumont, Theron Q. The solar plexus or abdominal brain. Cosimo, Inc., 2007. ↩︎
5. Patricio, Barriga-Pooley, and Brantes-Glavic Sergio. “Normal menstrual cycle.” Menstrual Cycle 15 (2019). ↩︎
6. Ramacharaka, Yogi. The Hindu-Yogi Science of Breath. BoD–Books on Demand, 2019. ↩︎

Last Updated on January 27, 2024 by Muskan Mishra