surya namaskar benefits

Surya Namaskar benefits: The Power of Sun Salutations

Surya Namaskar, also known as Sun Salutations, is a sequence of yoga postures performed in a flowing sequence. Originating from ancient India, Surya Namaskar is not only a physical exercise but also a spiritual practice that offers a multitude of benefits for the mind, body, and soul. In this article, we will explore the incredible Surya Namaskar benefits, highlighting how this dynamic practice can positively impact your overall well-being.

Surya namaskar benefits

  1. Physical Benefits of Surya Namaskar daily

Surya Namaskar is a complete workout for the body, engaging multiple muscle groups and promoting flexibility, strength, and stamina. Some key physical benefits of Surya Namaskar include:

a) Increased strength and flexibility: The sequence of asanas (postures) involved in Surya Namaskar works for the major muscle groups, improving overall strength and flexibility. Regular practice can tone the body and enhance muscle definition.

b) Improved cardiovascular health: Surya Namaskar is a dynamic practice that gets your heart rate up, acting as a cardiovascular workout. The rhythmic flow of movements increases blood circulation, boosts stamina, and improves heart health.

c) Surya namaskar benefits for weight loss: Surya Namaskar can aid in weight management by burning calories and boosting metabolism. The flowing movements and engagement of various muscle groups help in shedding excess pounds and maintaining healthy body weight.

d) Enhances digestion: The forward and backward bending postures in Surya Namaskar massage and stimulate the abdominal organs, improving digestion and alleviating common digestive issues such as constipation and bloating.

e) Promotes a healthy spine: The sequence of asanas in Surya Namaskar involves forward and backward bends, providing a gentle yet effective stretch to the spine. This helps in maintaining spinal flexibility and preventing back pain.

  1. Mental and Emotional Benefits of Sun Salutation

Beyond its physical advantages, Surya Namaskar also offers significant mental and emotional benefits. Regular practice can bring balance and harmony to the mind, promoting mental clarity and emotional well-being. Some key mental and emotional benefits of Surya Namaskar include:

a) Reduces stress and anxiety: The mindful and rhythmic nature of Surya Namaskar helps calm the mind and release stress. The synchronized breathing with each movement promotes relaxation, reduces anxiety, and uplifts the mood.

b) Improves focus and concentration: Surya Namaskar requires concentration and mindfulness as you flow through the sequence of postures. This cultivates mental focus and enhances cognitive abilities, improving overall productivity and performance.

c) Balances emotions: The regular practice of Surya Namaskar can help regulate emotions and promote emotional stability. The meditative aspects of the practice assist in developing self-awareness and managing emotional fluctuations.

d) Boosts energy and vitality: Surya Namaskar is often performed in the morning to harness the revitalizing energy of the sun. The combination of physical movements, deep breathing, and positive affirmations during the practice boosts energy levels and enhances overall vitality.

  1. Spiritual Benefits of Surya Namaskar

Surya Namaskar has deep spiritual roots, honoring the sun as a symbol of divine consciousness. By integrating spirituality into your practice, Surya Namaskar can provide the following benefits:

a) Connects with the divine: Surya Namaskar is a way to pay homage to the sun, which has been revered as a source of light and life. By practicing Sun Salutations, one can experience a sense of connection with the divine energy and tap into their inner spirituality.

b) Enhances self-awareness: Surya Namaskar encourages self-reflection and introspection. The meditative aspects of the practice allow individuals to become more aware of their thoughts, emotions, and inner state, fostering self-discovery and personal growth.

c) Cultivates gratitude: Surya Namaskar is a practice of gratitude, acknowledging the life-giving energy of the sun. Through the practice, individuals can cultivate a sense of appreciation for the blessings in their lives, fostering a positive and grateful mindset.

d) Deepens spiritual connection: The rhythmic flow, synchronized breath, and mindful presence during Surya Namaskar create an opportunity for individuals to deepen their spiritual connection. It can be a form of moving meditation, allowing practitioners to experience a sense of oneness and transcendence.

  1. Respiratory Benefits of Surya Namaskar

Surya Namaskar incorporates deep breathing techniques, which can have a positive impact on respiratory health. Some respiratory benefits of Surya Namaskar include:

a) Improved lung capacity: The deep inhalations and exhalations during Surya Namaskar help expand the lung capacity, increasing oxygen intake and improving respiratory efficiency.

b) Cleanses the respiratory system: The combination of deep breathing and physical movements in Surya Namaskar helps to clear the respiratory system by expelling toxins and promoting the flow of fresh air into the lungs.

c) Enhances respiratory function: Regular practice of Surya Namaskar can strengthen the respiratory muscles and improve overall respiratory function. This can be particularly beneficial for individuals with respiratory conditions such as asthma.

  1. Postural Alignment and Balance

Surya Namaskar involves a series of postures that require balance, coordination, and proper alignment. Some benefits of Surya Namaskar for postural alignment and balance include:

a) Improves posture: The practice of Surya Namaskar focuses on maintaining a straight and aligned spine throughout the sequence. Regular practice can help correct poor posture habits and promote a more upright and balanced posture.

b) Enhances body awareness: Surya Namaskar requires a conscious awareness of the body and its alignment in each posture. This increased body awareness translates into improved posture and balance in daily activities.

c) Strengthens core muscles: The core muscles play a vital role in maintaining stability and balance. Surya Namaskar engages the core muscles through various postures, leading to improved core strength and stability.

  1. Chakra Activation and Energy Flow

Surya Namaskar is believed to activate and balance the chakras, which are energy centers in the body. Some benefits of Surya Namaskar for chakra activation and energy flow include:

a) Balances the energy system: The flowing movements and conscious breathwork in Surya Namaskar help to balance and harmonize the energy flow within the body. This can result in an increased sense of overall well-being.

b) Stimulates the solar plexus chakra: The solar plexus chakra, located in the abdomen, is associated with personal power, confidence, and vitality. Surya Namaskar, with its focus on the core region, can stimulate and activate this chakra, fostering a sense of empowerment and self-esteem.

c) Awakens the crown chakra: The crown chakra, located at the top of the head, is associated with spiritual connection and higher consciousness. Through the meditative aspects of Surya Namaskar, practitioners can open and awaken the crown chakra, facilitating spiritual growth and awareness.

How to perform Surya Namaskar

Here is a step-by-step guide on how to perform Surya Namaskar (Sun Salutations):

  1. Begin in Tadasana (Mountain Pose):
    • Stand tall with your feet together, heels slightly apart, and arms relaxed at your sides.
  2. Pranamasana (Prayer Pose):
    • Bring your palms together in front of your chest, fingers pointing upwards.
    • Take a moment to center yourself and set your intention for the practice.
  3. Hastauttanasana (Raised Arms Pose):
    • Inhale deeply and lift your arms overhead, keeping them parallel and shoulder-width apart.
    • Gently arch your back and gaze toward your hands.
  4. Uttanasana (Standing Forward Bend):
    • Exhale and fold forward from the hips, keeping your spine long.
    • Bend your knees slightly if needed and bring your hands to the floor beside your feet.
  5. Ashwa Sanchalanasana (Equestrian Pose):
    • Inhale as you step your right foot back, placing it between your hands.
    • Keep your left knee bent and your hands on the floor for support, gaze forward.
  6. Dandasana (Staff Pose):
    • As you exhale, step your left foot back to meet the right foot.
    • Keep your body in a straight line from head to heels, palms flat on the floor, and gaze downward.
  7. Ashtanga Namaskara (Eight-Limbed Pose):
    • Lower your knees, chest, and chin to the floor, keeping your hips lifted.
    • Your elbows should be tucked in close to your body.
  8. Bhujangasana (Cobra Pose):
    • Inhale and slide forward, straightening your arms and lifting your chest off the floor.
    • Keep your legs and lower body engaged, and look upward.
  9. Adho Mukha Svanasana (Downward-Facing Dog):
    • Exhale and lift your hips, pressing back into an inverted “V” shape.
    • Keep your hands shoulder-width apart, feet hip-width apart, and heels reaching towards the ground.
  10. Ashwa Sanchalanasana (Equestrian Pose):
    • Inhale deeply as you step your right foot forward between your hands.
    • Keep your left knee on the floor, hands on the floor for support, and gaze forward.
  11. Uttanasana (Standing Forward Bend):
    • Exhale and step your left foot forward to meet the right foot.
    • Fold forward from the hips, letting your head and hands hang down towards the floor.
  12. Hastauttanasana (Raised Arms Pose):
    • Inhale as you rise up, lifting your arms overhead, palms together.
    • Gently arch your back and look towards your hands.
  13. Pranamasana (Prayer Pose):
    • Exhale and bring your palms together in front of your chest, fingers pointing upwards.
    • Take a moment to connect with your breath and feel the energy flowing through your body.

Repeat the sequence starting with step 5, but with the left foot stepping back in Ashwa Sanchalanasana. This completes one round of Surya Namaskar. Aim to perform 5-10 rounds, gradually increasing the number as your practice progresses.

Remember to breathe deeply and mindfully throughout the practice, coordinating each movement with your breath. Practice at your own pace, honoring your body’s limitations, and gradually increasing the intensity and depth of the poses over time.


Surya Namaskar, or Sun Salutations, offers a myriad of benefits for the mind, body, and spirit. From physical strength and flexibility to mental clarity and emotional balance, this ancient practice provides a holistic approach to well-being. Whether you seek a complete workout, stress relief, or a spiritual connection, Surya Namaskar can be a transformative practice. Embrace the power of the sun and integrate this dynamic sequence into your daily routine to experience the transformative benefits of Surya Namaskar on your path toward a healthier, more balanced life.

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