Benefits Of Surya Namaskar or Sun Salutation

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surya namaskar

Surya Namaskar is the ancient way to greet the Sun of a new day into our lives. Our great grandfathers used to follow it and is now once again being incorporated into our busy and mechanized lifestyles. Though the best time to perform the sun salutation as the name suggests is the early morning when the sun revitalizes our bodies and freshens our minds. However, practicing it in the afternoon also energizes us and its practice in the evening helps us to unwind. 

Benefits of Surya Namaskar

We all are aware of just a few very conspicuous benefits of Surya Namaskar namely strengthening the back and muscles, ligaments of the entire body. However, we are not aware of the other various benefits that practicing Surya Namaskar provides, some of these are: 

1. Glowing Skin: The boost in the blood circulation obtained by regular practice of sun salutation helps the skin to glow and prevents wrinkles and early aging.

 2. Improves Digestive system: The improved blood flow to the intestines helps in the proper absorption and digestion of food. 

3. Weight Loss: When performed at a high speed the entire cycle serves as an excellent cardio workout. Regular practice of 8-10 cycles helps to burn more calories than any other form of cardio. 

4. Reduces Blood Sugar levels: Blood sugar and heart diseases both can be controlled with the practice of Surya Namaskar on daily basis.

 5. Improves Anxiety: The breathing pattern followed along with the asanas helps to calm one down thus reducing the anxiety levels.

 6. Detox’s body: The proper inhalation and exhalation help the lungs to ventilate well. Thus, increasing their oxygen-carrying capacity and reducing the carbon dioxide and other toxic gases inside the body. 

7. Battles Insomnia: The calm mind resulting from the daily practice of Surya Namaskar helps us to sleep better. 

8. Reducing Pains During Menstrual Cycle: The improved blood circulation in the body helps to reduce the pains during the menstrual cycle. The flexibility obtained by the asanas helps in easing childbirth


Surya Namaskar is a cycle of 11 asanas that can be performed separately. Performing all of them together in a particular enhances their benefits many folds. 

Asana 1: Anjali Mudra ( Salutation Seal) 

Asana 2: Tadasana (Mountain Pose) 

Asana 3: Urdhva Hastasana ( Upward Salute) 

Asana 4: Uttanasana ( Standing forward Bend) 

Asana 5: Anjaneyasana (High Lunge) 

Asana 6: Phalakasana (Plank Pose) 

Asana 7: Urdhva Mukha Svanasana ( Upward Facing Dog Pose) 

Asana 8: Adho Mukha Svasana ( Downward facing dog pose) 

Asana 9: Parvatasana (Low Lunge) 

Asana 10: Uttanasana (Standing Forward Bend) 

Asana 11: Anjani Mudra ( Salutation Seal) 

Look out for our video for a clear understanding of each asana.

Do And Don’ts Of Surya Namaskar 


 1. Do follow the instructions given in the video carefully to maintain the correct body posture while doing the asanas 

2. Do practice rhythmic breathing to reap maximum benefits. 

3. Do practice daily for best results. 

4. Do drink lots of water to keep yourself hydrated and energized throughout the process. 


1. Don’t try and hold yourself in any pose for more than you can do so comfortably or it might lead to injuries. 

2. Don’t get distracted while doing the asanas as this might hinder the benefits. 

3. Don’t jump to increasing the number of cycles or to the next level until the body is fully accustomed to the previous level. 

4. Don’t wear very tight-fitted or very loose clothing for practicing yoga asanas.

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