Surya Namaskar, often called Sun Salutation, is among the most respected and commonly performed sequences in yoga.
This age-old technique includes a series of 12 dynamic yoga poses that provide a full-body exercise while uniting the mind and spirit. But did you know that these 12 poses in Surya Namaskar are symbolic of the twelve zodiac signs, creating a cosmic connection between the practitioner and the universe?
The Surya Namaskar, with its many poses, is a full-body workout that engages most muscle groups in our bodies (arms, legs, core, and spine), improving flexibility, strength, and balance.
Through consistent practice, Surya Namaskar offers significant physical, mental, and spiritual advantages. In this blog, we will look at the benefits of Surya Namaskar, its effects on various body systems, and the proper way to execute it.
Table of Contents
- What is Surya Namaskar?
- 9 Physical Benefits of Doing Surya Namaskar
- Mental & Spiritual Benefits of Surya Namaskar
- How Many Rounds Of Surya Namaskars Are Good Per Day?
- Expert’s Advice
- The Final Say
- FAQs
- References
What is Surya Namaskar?
Surya Namaskar is a dynamic series of 12 yoga poses performed in a flowing sequence, synchronised with controlled breath. Traditionally practised in the morning to harness the energy of the rising sun (hence the name), Surya Namaskar is known for its ability to awaken one’s body, mind, and spirit, making it one of the most common yoga practices that even non-yogis do.
Surya Namaskar can be performed at different speeds, from a slow, meditative pace to a fast-paced, cardio-like workout.
Also Read: 5 Proven Hatha Yoga Benefits For Balancing Your Physical & Mental Wellness!
9 Physical Benefits of Doing Surya Namaskar
What are the benefits of doing Surya Namaskar? In this section, we will focus on the physical benefits of Surya Namaskar and in the subsequent section, we’ll delve into the mental and spiritual benefits.
1. Full-Body Workout
Surya Namaskar is a complete, full-body workout that engages all major muscle groups and joints. It improves flexibility, strength, and endurance while toning the entire body.
2. Boosts Cardiovascular Health
Performing Surya Namaskar at a brisk pace becomes an excellent cardiovascular workout. When done fast-paced, Surya Namaskar increases one’s heart rate, enhances blood circulation, and helps prevent heart diseases.
3. Aids in Weight Loss
Sun salutation benefits for weight loss are all the rave. As Surya Namaskar becomes a cardio workout, it also burns more calories. This way, it boosts metabolism, which aids in weight loss and fat loss when you also pair it with a healthy diet and a calorie deficit.
Also Read: What Are The Best Ways To Lose Weight Naturally? Let’s Find Out!
4. Enhances Flexibility
The stretching movements involved in Surya Namaskar help improve flexibility as they lengthen and strengthen the muscles. Over time, this makes one’s body more agile and less prone to injuries.
5. Improves Posture
The poses in Surya Namaskar, especially the cobra pose, align the spine and strengthen the back muscles, which can help correct one’s posture and alleviate back pain caused by sitting too much.
6. Boosts Immunity
Surya Namaskar boosts immunity by improving circulation, activating the lymphatic system, and reducing stress, which strengthens the body's defence. The deep breathing and movements involved in Surya Namaskar enhance respiratory health, digestion, and overall vitality.
Also Read: Stay Flu-Free This Winter With 12 Morning Drinks to Boost The Immune System!
7. Enhances Lung Capacity
By promoting deep, controlled breathing, Surya Namaskar strengthens the respiratory muscles, improves oxygen intake and enhances lung capacity. The rhythmic movement and breath coordination increase lung efficiency, supporting overall respiratory health.
8. Balances Hormones & Metabolic Functions
Surya Namaskar stimulates endocrine glands such as the thyroid, pituitary, and adrenal glands, helping to balance hormones and improve metabolic functions. To further enhance the benefits of Surya Namaskar in balancing hormones, try a well-planned diet for hormone imbalance.
9. Improves Digestion
The forward and backward bends in Surya Namaskar massage the internal organs, promoting better digestion, reducing bloating, and enhancing gut health.
Mental & Spiritual Benefits of Surya Namaskar
Surya Namaskara is not only a great yoga exercise for your physical body, but it also has mental and emotional benefits, as well as spiritual benefits:
1. Reduces Stress and Anxiety
The deep breathing and rhythmic movements in Surya Namaskar calm the nervous system, reducing stress and anxiety while promoting relaxation. You can also try some other yoga for stress management.
2. Enhances Mental Clarity
Doing Surya Namaskar regularly improves blood circulation to the brain, which enhances one’s cognitive functions, memory, and concentration.
3. Promotes Emotional Stability
Surya Namaskar helps harmonise the mind and body, balancing one’s emotions and reducing mood swings. Thanks to this, Surya Namaskar fosters a sense of peace, mindfulness and well-being.
Also Read: Super Brain Yoga: Discover Its Procedure, Benefits, Exercises & More!
4. Cultivates Gratitude
When it comes to spirituality, Surya Namaskar is seen as a way of expressing gratitude to the sun, acknowledging its life-giving energy and embracing a positive mindset. This thought gives us a sense of gratitude for the sun, making us feel more satisfied.
5. Balances Energy Channels
According to yogic philosophy, Surya Namaskar activates the solar plexus, balancing our prana (life force) and aligning our chakras (energy channels).
Also Read: 5 Benefits Of Adho Mukha Svanasana: A Journey to Better Physical, Mental, and Spiritual Wellness
6. Deepens Spiritual Awareness
When practised with devotion and awareness, Surya Namaskar becomes a meditative practice that fosters spiritual growth and inner peace.
How Many Rounds Of Surya Namaskars Are Good Per Day?
The number of Surya Namaskars you do depends on your fitness level and goals.
- Generally, 12 rounds are great for flexibility, strength, and mental health.
- Beginners can start with 4–6 rounds and build up.
- For weight loss or cardio, you can aim for 24–48 rounds, but more than that may be too much if you're not careful with your form.
Studies show that Surya Namaskar boosts circulation, digestion, and muscle tone while reducing stress. Consistency matters more than doing a lot of rounds of Surya Namaskar at once. Even a few rounds a day can make a difference if you focus on form, breathing and mindfulness.
12 rounds are enough for overall health, which can help you burn 150–170 calories. It helps with weight management, reduces stress, and boosts lung capacity. For general health, 12 rounds are enough, but for weight loss, try increasing it to 24-48. However, you must also listen to your body and prioritise proper form over numbers.
Expert’s Advice
Surya Namaskar is a complete workout that engages the major muscle groups in the body, enhances metabolism, improves digestion, and assists in weight control.
If you’re not doing it early in the morning on an empty stomach, I suggest eating a light snack or meal about 30-60 minutes before practising Surya Namaskar. Opt for something that combines good carbohydrates and protein, like a banana with a handful of nuts or a smoothie with fruits and oats and avoid any heavy meals that could make you feel lethargic and sluggish.
Health Expert
Akshata Gandevikar
The Final Say
Surya Namaskar is an all-encompassing yoga practice that aids the body, mind, and spirit. Daily Surya Namaskar practice improves blood flow, boosts the digestive system, and enhances gut wellness, leading to more effective nutrient absorption and healthy and systematic functioning of the body.
Whether you’re aiming for physical well-being, mental focus, or spiritual development, incorporating this practice into your everyday life can bring several benefits to your life.
By spending only a few minutes doing the Surya Namaskar, you can enjoy heightened energy, better health, and a profound feeling of well-being. So, unroll your yoga mat, welcome the sun, and harness the energy of Surya Namaskar!
FAQs
1. What are the benefits of Surya Namaskar?
Here are 20 benefits of Surya Namaskar:
| Improves flexibility | Strengthens muscles and joints | Enhances metabolism | Aids weight loss |
| Boosts blood circulation | Improves digestion | Strengthens the immune system | Reduces stress and anxiety |
| Enhances lung capacity | Balances hormones | Improves posture | Increases energy levels |
| Promotes heart health | Enhances skin glow | Boosts focus and memory | Detoxifies the body |
| Supports better sleep | Increases bone strength | Enhances endurance | Improves emotional balance |
2. Can Surya Namaskar help in weight loss?
Yes, Surya Namaskar boosts metabolism and calorie burn. One round burns around 13–14 calories, making it effective for weight management when practised consistently with a healthy diet. It would burn more calories when done at a faster pace.
3. Can Surya Namaskar reduce stress and anxiety?
Yes, Surya Namaskar promotes mental calmness by regulating breathing and hormone levels. It lowers cortisol (stress hormone) and enhances mindfulness, reducing anxiety and depression.
4. Can Surya Namaskar help with sleep problems?
Yes, Surya Namaskar relieves stress, fatigue, and nervous tension, promoting relaxation and better sleep quality by calming the mind and body.
5. Are 12 rounds of Surya Namaskar enough?
Yes, 12 rounds of Surya Namaskar are sufficient for overall health, improving flexibility and strength, and boosting metabolism.
References
- https://isha.sadhguru.org/en/wisdom/article/benefits-of-surya-namaskar
- https://amala.earth/blogs/amala-earth-blog/surya-namaskar-benefits?srsltid=AfmBOoqTB2IYMdN_8JdulaBfhQDj7osc6vQT49qFijrnPz4jbw_fX62X
- https://www.shvasa.com/yoga-blog/what-are-the-benefits-of-surya-namaskar
- https://www.googleadservices.com/pagead/aclk?sa=L&ai=DChcSEwiqssCmj8-LAxUvqWYCHZlnNLQYABABGgJzbQ&ae=2&aspm=1&co=1&ase=5&gclid=Cj0KCQiA_NC9BhCkARIsABSnSTYgjQEqIF0QXmr_x65yezvme28DY-i5ZNtE4GDXLSVafod-OlbJbcoaAma3EALw_wcB&ohost=www.google.com&cid=CAESVuD2A0tBjzWaMkDOf508Xw_Pr-SxoriPW5A1T1d3SkfGPQkTMbhPwRRo-h50zFB1wmV-AQzDQCmvucFAKe7drXIxeDA4HjU_pc0DxTbm_997xz-IIMM9&sig=AOD64_2Kn2WeZmFFEqho86ctUEydg-9kUg&q&adurl&ved=2ahUKEwiorrumj8-LAxVMRmcHHQGODkA4ChDRDHoECAkQAQ
- https://www.rishikulyogshala.org/blog/benefits-of-surya-namaskar/
- https://www.himalayanyogainstitute.com/multiple-benefits-surya-namaskar/
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