Surya Namaskar - Benefits of Sun Salutation

Surya Namaskar - Benefits of Sun Salutation


Earth revolves around the sun, and it just makes sense to dedicate the most productive part of your day to the wellness of your body. There are yoga poses that are specifically designed to pay respect to the sun for all the support it provides for the daily energy it supplies to humans and the planet. Surya Namaskar is the name of the yogic pose which is performed to keep your body fit.

We will go into the basics of sun salutations or Surya Namaskar as a yogic pose, how it is performed, and the benefits it offers for your body. So let's delve into the health benefits of Surya Namaskar and its advantages.

What is Surya Namaskar?

Surya Namaskar or Sun Salutation is a combination of different yoga poses or postures. Practicing Surya Namaskar or Sun Salutation regularly, you can keep your internal system strong. It also helps in improving immunity.

It is said to have benefits on body, mind, and intellect. It helps in achieving excellent medical and mental health and also helps in making the brain sharper. Surya Namaskar is considered to be the complete workout since it gets all your muscles worked up completely. Moreover, it is also believed that this yogic asana keeps all your muscles active throughout the day, which in turn, keeps you active all day long.

There are a total of 12 Surya Namaskar poses. These Surya Namaskar positions help in bringing out the best in you by combining the benefits of each position in only one yogic pose. The benefits of Surya Namaskar stretches across the various parts of your body, thus making it one of the most powerful yogic asanas.

Best time to perform Surya Namaskar

Surya Namaskar or Sun Salutations can yield the benefits associated with it irrespective of whether you perform it in the morning, afternoon, or evening. But it is recommended that you perform Surya Namaskar steps in the morning since it is the best time to do it. Like we mentioned previously, the Surya Namaskar is a yogic asana that is performed to pay respect to the Lord of the Earth, the sun. Also, when you perform a session of Sun Salutation in the morning, your body stays active throughout the day and prepares your body to take on daily tasks with enthusiasm.

Moreover, the morning sun is not as hot and sharp, and also the UV rays are not that harsh on your skin. This helps in maximizing the benefits of Surya Namaskar.

Benefits of Surya Namaskar poses

There are many benefits of Surya Namaskar in case you perform the steps right. There are around 12 Surya Namaskar asanas that need to be performed to enjoy all the benefits of this revolutionary yoga pose.

  1. Toned muscles
  2. Surya Namaskar asanas focus on different muscle groups and nerve centers. This helps in toning the body muscles, and most importantly bring flexibility.

  3. Cardio training
  4. One of the benefits of performing different sun salutation steps is that it helps in toning your body. If you perform the activities in pace, it will act as a cardio workout and tone your abs, thighs, and butt. It also improves blood circulation. The improved blood circulation can lead to finding balance between hormones.

  5. Weight loss
  6. A balanced diet, proper exercise, and adequate rest help you improve the insulin levels. Sun salutations are known to stimulate the digestive tracts and produce proper digestive juices, which enhances metabolism and burn all calories.

  7. Increases energy
  8. The breathing pattern is an important aspect of Surya Namaskar asanas. A proper breathing pattern helps you provide relaxation to body and mind. It helps in relaxing the mind and sharpen the senses.

How to perform Surya Namaskar yoga?

Surya Namaskar, as we mentioned, has various benefits, but you have to perform the steps properly so you can take the best of what sun salutations have to offer. Let us see the sequence in which you should be performing sun salutations for the best benefits.

  1. Pranamasana
  2. The Pranamasana or the prayer pose is the first step to perform when you start with the yogic pose. Stand straight with your palms together as if you are praying on the edge of your yoga mat. Lift your arms when you are inhaling, and brings your palm together while exhaling.

  3. Hasta Uttanasana
  4. Once you are in the Namaste position, you have to raise the arms on the top of your head in the same position. The raised arms pose needs to start by inhaling when you raise the hands above the head. Once your hands are on the top of your head, just tilt your body backward till you feel the stretch from fingers to toes.

  5. Pada Hastasana
  6. Now when you have stretched backward, bend your body down from the waist while exhaling. Your spine should be erect. Continue to bring it down till your hands reach the feet.

  7. Ashwa Sanchalasana
  8. Push your left leg back and push it as much as you can in the back. Next, bend your right knee and ensure that the arms are just next to your feet. Look forward as if you are gazing in the front.

  9. Parvatasana
  10. Now, lift your hips as while you are exhaling and face the chest downwards, so it looks like a top of the mountain behind you. Your legs and chest should form an inverted V.

  11. Ashtanga Namaskar
  12. To do this asana, you have to go down on your knees gently and push back your hips and slide forward in a way that your chin rests on the ground. Raise your bottom slightly up after the last step. Here, the 8 body parts touch the floor and offer namaskar, which includes hands, feet, chest, and chin.

  13. Bhujangasana
  14. Slide your body forward from the previous position and rest your chest up while looking at the ceiling. Bend your elbows and shoulders away from the ears. Ensure that you are looking upwards.

  15. Parvatasana
  16. Next, you have to come back the mountain pose, and to do this, lift your hips and buttocks while exhaling. Ensure that you form a proper inverted V.

  17. Ashwa Sanchalanasana
  18. Next, we will do this pose by pushing back the right leg while inhaling and place the arms next to the feet while bending your left knee. You have to look forward.

  19. Pada Hastasana
  20. Bend forward from the waist after the previous pose while exhaling. Next, you have to inhale when you bring your hand next to your feet. Once you are in this position, you have to exhale.

  21. Hasta Uttanasana
  22. Life your arms to come back to the position and take it back, ensuring a stretch. This will require you to stretch your entire body.

  23. Pranamasana
  24. You are back to where you started, the prayer pose. Keep your feet close together and stand straight at the edge of the matt while you balance the weight and relax your shoulders and lift your arms. Bring it closer, while exhaling, near to your chest in the folded position.

Sun Salutation is one of the best yogic poses that has several advantages. It helps with weight loss, improves metabolism, flexibility, and a lot more than that.

Read more about how to reduce belly fat here at Reward Me.

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