Surya Namaskar: Benefits, Types, And Effects On Health

The Surya Namaskar or the Sun Salutation is the sequence of the 12 steps, which are interconnected yoga poses( asanas). It is performed in a well-flowing manner, along with the breath-in and breath-out technique.  Stress, taking strong decisions, or coping with the daily hustles, this is a boon for you. The postures and breath control used in Surya Namaskar help in improving both your physical and mental well-being. It also stops your cravings, builds you internally fit and physically strong. Further, in this blog, you will learn about doing namaskar and how to do it.

What is Surya Namaskar?

Surya Namaskar is performed in sequence with the help of 12 different yoga postures that include  Pranamasana (Prayer Pose), Hastauttanasana (Raised Hands Pose), Hastapadasana (Standing Forward Bend), Ashwa Sanchalanasana (Equestrian Pose), Dandasana (Stick Pose or Plank), Ashtanga Namaskara (Eight-Limbed Pose), Bhujangasana (Cobra Pose), and Adho Mukha Svanasana (Downward-Facing Dog). But a fantastic thing is that the sequence begins and ends with Pranamasana, with various types of specific poses, and also between different styles and traditions. 

Reason behind Surya Namaskar:

• Vedic Tradition:

In terms of ancient India, the Sun was regarded as a God and worshipped for power, strength, etc. It is the way to show gratitude, also strengthening your body and mind.

• Daily Practice:

So when you do Surya Namaskar in the morning while facing the Sun, you can attract the positive energy in your life, improve mental clarity, and also maintain physical health.

Benefits of Surya Namaskar

Well, there are many benefits of Surya Namaskar, which can be physical, mental, and also ​spiritual. Let us see one by one:

Physical Benefits

• Helps in a full-body workout:

What is the better option than performing the whole body workout most easily? And that easy way is performing the Surya Namaskar. So when you perform it, your muscles get strengthened, joint pain vanishes, and your bones also become stronger.

• Makes you flexible:

Performing this yoga every day helps in stretching the spine, legs, and arms, and makes your body more flexible than others. You will feel free the whole day.

• Helps in proper digestion:

Once you start performing this yoga in a better position, it helps improve your digestion. You feel lighter after that.

• Managing weight:

When you perform this yoga on a regular basis, it helps in burning calories and also in improving metabolism.

• Boosting the metabolism:

When you perform this yoga on a regular basis, it helps boost the metabolism.

Mental Benefits

• Reducing stress:

When you do Surya Namaskar daily, you use breathing techniques that help in calming your mind and also reducing anxiety.

• Makes you more focused:

When you do this yoga daily, your concentration and memory power improve.

• Improves your mood:

This yoga is known for releasing the endorphins that make you feel happy and energetic at the same time.

Spiritual Benefits

• Connects with the Sun:

 In Vedic culture, the Sun is the source of life and energy. So when you perform this, you get lots of spiritual benefits, and also get the energy of the Sun.

• Enhances Mindfulness: 

Through the connection with the Sun, your mindfulness gets enhanced by itself. As it helps in focusing more on your body, it creates awareness to your body and mind.

• Promoting positive energy:

When you perform this yoga everyday, it helps in attracting positive energy in your life. So when you promote positive energy, your life becomes more peaceful.

Surya Namaskar Steps

Performing Surya Namaskar Steps correctly is essential to get the maximum benefits. Each step is a yoga posture (asana) that stretches and strengthens different parts of the body. Here’s a simple guide:

Pranamasana (Prayer Pose)

The first pose is the Pranamasana (prayer pose) in which you need to stand straight, with your feet together, and also join your palms in the namaste form.

Now take a deep breath and focus on the Sun.

Benefit: It helps in calming your mind and preparing your body well for the exercise.

Hastauttanasana (Raised Arms Pose)

In this pose, you need to stretch your arms upward and then slightly bend backward. Also you need to look at your hands and breathe deeply.

Benefit: Helps in improving flexibility and also strengthening your spine.

Hasta Padasana (Hand-to-Foot Pose)

As per this pose, you need to bend forward and also try to touch your toes well. You also need to keep your knees straight.

Benefits: You need to stretch the back and legs, which will help in improving the digestion.

Ashwa Sanchalanasana (Equestrian Pose)

In this pose you need to step your right leg back and also bend the left knee. You need to keep your palms on the floor.

Benefits: This pose strengthens your leg muscles and stretches hips.

Dandasana (Stick Pose)

In this pose, you need to step the leg back and keep your body straight, balancing on hands and toes.

Benefits: Helps in improving the core strength and also the posture.

Ashtanga Namaskara (Eight-Limbed Pose)

You need to lower your body so that the eight parts of the hands, feet, knees, chest and the chin should touch the floor well.

Benefits: Strengthens arms, legs, and chest muscles.

Bhujangasana (Cobra Pose)

You need to lift your chest upward while keeping your hips on the floor.

Benefits: Strengthens the spine and opens the chest.

Parvatasana (Mountain Pose)

Just lift your hips to form an inverted “V” shape.

Benefits: It helps in stretching the whole body and improves blood circulation.

Ashwa Sanchalanasana (Equestrian Pose – Other Side)

Step your right leg forward this time and bend the knee.

Benefits: Balances strength and flexibility on both sides.

Hasta Padasana (Hand-to-Foot Pose)

Bend forward to touch your toes again.

Benefits: Maintains flexibility and stretches spine and legs.

Hastauttanasana (Raised Arms Pose)

Stretch your arms up and slightly bend backward again.

Benefits: Increases energy and prepares the body to relax.

Pranamasana (Prayer Pose – Ending)

Stand tall and bring your palms together near your heart.

Benefits: It makes the mind calm and completes the circle of Surya Namaskar.

Tip: If you have just started Surya Namaskar, go slow. Do 2 to 4 rounds daily and as your body grows stronger, move to 12 rounds. 

How Surya Namaskar Fits Into a Healthy Lifestyle

Doing Surya Namaskar every day makes your life feel balanced. It makes your mind clear and gives you the much needed relief.

Morning Routine: Early morning is the best for Surya Namaskar. 

Mindful Practice: Do not rush and move slowly.

Balanced Diet: Eat fresh food and drink plenty of water. 

When you live this way, it makes you strong. 

Surya Namaskar and Astrology

Long ago, the wisest minds of India looked at the sky and saw something worth sharing. They said the Sun, or Surya, gives life, confidence, and light to the whole world. When you perform Surya Namaskar, you bow to that power so divine it shapes you as a confident man.

Astrology helps you understand your connection to the Sun. Apps like Vedic Meet can show you Sun placement in the birth chart and how it may shape your life. You can build habits that match your own energy.

By knowing your planets, you make your life shine brighter from the inside out just like the sun.

Tips for Beginners

• Don’t try all 12 steps at once, start slow with only 2-4 rounds.
• Inhale and exhale correctly while mimicking each posture.
• Practice daily to harness the power of the Sun in your life.
• Using Mat ensures comfort during the process and does not let you slip.
• Give your body time to adapt to these new flexibilities. Don’t rush into doing all these steps.

Connecting Surya Namaskar with Modern Technology

In today's technology driven world, phones and apps help us stay focused if you use good apps on your phone. Vedic Meet is one good app that shares astrology and also guides you through yoga and Surya Namaskar. 

You can watch videos, set reminders, and track your rounds. Using the app regularly keeps you honest and inspired. It has been seen that this app helps you grow faster.

Surya Namaskar benefits you in many ways to give you fitness and peace. If you combine it with Vedic Meet, you end up aligning with your planet and become successful in life. 

So, start now, this is the time. Perform Surya Namaskar with faith and witness the transformation in your health, mind, and life.

FAQs

1. What are the 12 poses in Surya Namaskar?

The 12 poses in Surya Namaskar include Pranamasana, Hastauttanasana, Hastapadasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskar, Bhujangasana, Adho Mukha Svanasana, Ashwa Sanchalanasana again, Hastapadasana, Hastauttanasana, and Tadasana. 

2. How many steps are there in one round of Surya Namaskar?

One round of Surya Namaskar has twelve steps where each step has a breath, a movement, and a moment of peace to give you strength and calmness.

3. Is ten minutes of Surya Namaskar enough?

Yes, ten minutes of Surya Namaskar every day is a good start. It warms your muscles and wakes your mind.

4. Is Surya Namaskar good for beginners?

Yes, it is simple as the moves of Surya Namaskar stretch, balance, and teach you patience. Anyone can learn it with practice.

5. Can Surya Namaskar help reduce belly fat?

Yes, Surya Namaskar burns your calories to keep your body active. With regular practice and a healthy diet, you live a healthy life.