What is Surya namaskar & Benefit of Surya namaskar

Discover the Benefits of Surya Namaskar: A 10 to 15-minute Sun Salutation sequence that revitalizes your body and mind. Unveil the spiritual roots of this ancient yoga practice, fostering inner harmony and mental clarity. Suitable for all levels, our step-by-step guide helps you master the postures and explore variations. Elevate your well-being with Surya Namaskar's flexibility, cardiovascular, and mental benefits. Embrace the transformative power of this radiant practice and start your journey towards a healthier and more balanced life.


7/22/20233 min read

What is Surya namaskar

Surya Namaskar, or Sun Salutation, is a sequence of yoga postures or asanas combined with specific breathing techniques. It is a widespread practice in Hatha Yoga and is performed to honor and connect with the sun, which is considered a powerful symbol of vitality and energy in many cultures.

Surya Namaskar typically consists of 12 poses, each synchronized with a specific breath. The sequence flows smoothly from one posture to another, creating a dynamic and meditative practice. The postures in Surya Namaskar target different areas of the body and provide a comprehensive workout for the muscles, joints, and internal organs.

While variations can exist, a typical sequence of Surya Namaskar includes the following asanas:

1. Pranamasana (Prayer Pose): Standing at the front of the mat with hands pressed together in front of the chest.

2. Hastauttanasana (Raised Arms Pose): Inhaling, lifting the arms up and arching the back slightly.

3. Hasta Padasana (Hand to Foot Pose): Exhaling, bending forward and touching the hands to the feet or the floor.

4. Ashwa Sanchalanasana (Equestrian Pose): Inhaling, stepping one leg back into a lunge-like position.

5. Dandasana (Stick Pose): Continuing the inhalation, bringing the other leg back, and aligning the body straight like a plank.

6. Ashtanga Namaskara (Salute with Eight Parts): Exhaling, gently lowering the knees, chest, and chin to the floor while keeping the hips elevated.

7. Bhujangasana (Cobra Pose): Inhaling, sliding the chest forward and upward while keeping the hands beneath the shoulders, lifting the head and arching the back.

8. Adho Mukha Svanasana (Downward-Facing Dog Pose): Exhaling, lifting the hips, straightening the arms and legs, and forming an inverted V-shape with the body.

9. Ashwa Sanchalanasana (Equestrian Pose): Inhaling, stepping the opposite leg forward into a lunge.

10. Hasta Padasana (Hand to Foot Pose): Exhaling, bringing the other leg forward and folding into a forward bend.

11. Hastauttanasana (Raised Arms Pose): Inhaling, rising up with the arms stretched overhead and arching the back slightly.

12. Pranamasana (Prayer Pose): Exhaling, returning to the starting position with hands pressed together in front of the chest.

The above sequence represents one round of Surya Namaskar. Practitioners often perform multiple rounds, gradually increasing the number over time. Surya Namaskar offers a range of benefits, including improved flexibility, strength, balance, circulation, and overall well-being.

Benefits of Surya namaskar

Surya Namaskar, also known as Sun Salutation, is a famous sequence of yoga postures performed in a flowing manner. It is often practised as a warm-up or as a standalone yoga practice. Surya Namaskar offers several benefits for the mind, body, and overall well-being. Here are some of the benefits:

Physical fitness: Surya Namaskar is a comprehensive workout that engages multiple muscle groups, including the arms, legs, back, and core. It helps improve flexibility, strength, and endurance. Regular practice can contribute to weight loss and toning of the body.

Improved cardiovascular health: Surya Namaskar is a dynamic sequence that involves continuous movement and deep breathing. It increases the heart rate, stimulates blood circulation, and improves cardiovascular fitness.

Increased flexibility: The various postures in Surya Namaskar involve stretching and elongating the muscles, tendons, and ligaments. Regular practice can improve flexibility and range of motion in the joints.

Mental clarity and focus: Surya Namaskar combines movement with breath awareness, promoting a state of mindfulness. It helps calm minds, reduce stress, and improve concentration and mental clarity.

Energizing and revitalizing: As the name suggests, Surya Namaskar is an ode to the sun and is believed to activate solar energy within the body. It can leave you feeling refreshed, rejuvenated, and energized.

Balance and coordination: The flowing sequence of postures in Surya Namaskar enhances balance, coordination, and proprioception. It improves body awareness and helps you develop better control over your movements.

Stimulates internal organs: Surya Namaskar involves forward bends, backwards bends, and twists, which massage and stimulate the internal organs. This can improve digestion, metabolism, and overall organ function.

Detoxification: The rhythmic breathing and dynamic movements in Surya Namaskar facilitate deep breathing and increased oxygenation. This can support the body's natural detoxification processes and help eliminate toxins.

Spiritual connection: Surya Namaskar has roots in ancient Indian traditions and is often practiced to honor and connect with the sun, a symbol of divine energy. It can provide a sense of spiritual connection and inner peace.

Please note that personal experiences may vary, and it's always recommended to practice yoga under the guidance of a qualified instructor. If you have any underlying health conditions, it's advisable to consult with a healthcare professional before starting any new exercise regimen.