Surya Namaskar
Surya Namaskar, or Sun Salutation, is one of the most important yoga practices. It is a sequence of 12 powerful postures performed in a rhythmic flow with deep breathing. Practicing Surya Namaskar daily energizes the body, improves flexibility, and calms the mind. Considered a complete workout, it benefits physical, mental, and spiritual health.
What is Surya Namaskar?
Surya Namaskar is a traditional yoga practice offered as a gesture of gratitude to the Sun, the source of life and energy. The Sanskrit word “Surya” means Sun and “Namaskar” means to bow or salute.
This practice is more than just physical exercise—it harmonizes the body, breath, and mind.
12 Steps of Surya Namaskar
Each round of Surya Namaskar has 12 poses performed in sequence. One full cycle includes doing the poses for both sides.
Step 1: Pranamasana (Prayer Pose)
Stand straight, join your palms together, and focus on your breath.
Step 2: Hastauttanasana (Raised Arms Pose)
Stretch your arms overhead and bend slightly backward.
Step 3: Hastapadasana (Hand to Foot Pose)
Exhale and bend forward, touching your toes or the floor.
Step 4: Ashwa Sanchalanasana (Equestrian Pose)
Take your right leg back, place your hands on the floor, and look upward.
Step 5: Dandasana (Plank Pose)
Bring your left leg back, keeping your body in a straight line.
Step 6: Ashtanga Namaskar (Eight Limbs Pose)
Lower your knees, chest, and chin to the floor, keeping your hips slightly raised.
Step 7: Bhujangasana (Cobra Pose)
Slide forward, lift your chest, and stretch backward.
Step 8: Adho Mukha Svanasana (Downward Dog Pose)
Raise your hips and form an inverted “V” shape.
Step 9: Ashwa Sanchalanasana (Equestrian Pose)
Bring your right foot forward between your hands and look upward.
Step 10: Hastapadasana (Hand to Foot Pose)
Exhale and bring your left foot forward, bending down.
Step 11: Hastauttanasana (Raised Arms Pose)
Inhale, stretch your arms up, and bend slightly backward.
Step 12: Pranamasana (Prayer Pose)
Return to the prayer position, completing one sequence.
Health Benefits of Surya Namaskar
1. Full-Body Workout
It stretches and strengthens muscles, improves flexibility, and enhances stamina.
2. Supports Weight Loss
Daily practice boosts metabolism and helps burn calories naturally.
3. Improves Blood Circulation
The synchronized breathing increases oxygen flow throughout the body.
4. Reduces Stress and Anxiety
The meditative aspect calms the nervous system and promotes mental clarity.
5. Boosts Immunity and Digestion
Surya Namaskar stimulates internal organs, aiding digestion and immunity.
6. Enhances Heart and Lung Health
The controlled breathing exercises improve cardiovascular and respiratory functions.
Best Time to Practice Surya Namaskar
Morning at sunrise, on an empty stomach, is the best time.
It can also be done in the evening to relax and refresh the body.
Beginners can start with 3–5 rounds and gradually increase up to 12 rounds.
Precautions
Avoid practicing immediately after meals.
Pregnant women, people with heart problems, back pain, or high blood pressure should consult a doctor before practicing.
Practice slowly and within your comfort zone.
FAQs on Surya Namaskar
1. How many times should Surya Namaskar be done in a day?
Beginners can start with 3–5 rounds daily and gradually increase up to 12 rounds for maximum benefits.
2. Can Surya Namaskar help in weight loss?
Yes, it improves metabolism, burns calories, and tones muscles, making it effective for weight management when practiced regularly.
3. What is the best time to do Surya Namaskar?
The best time is early morning at sunrise on an empty stomach, when energy levels are high and the mind is fresh.
4. Is Surya Namaskar suitable for beginners?
Yes, Surya Namaskar is beginner-friendly. Start slowly with proper breathing and posture, and increase rounds gradually.
5. Can women practice Surya Namaskar during periods?
It depends on individual comfort. Some women prefer to avoid intense yoga during menstruation, while others practice gently. Listen to your body.
6. Are there any side effects of Surya Namaskar?
There are no side effects when done correctly. However, overexertion or incorrect posture may cause strain. Always practice mindfully.
7. Does Surya Namaskar have spiritual benefits?
Yes, apart from physical fitness, it improves focus, reduces stress, and cultivates a sense of gratitude and inner peace.
Conclusion
Surya Namaskar is not just a set of yoga poses; it is a holistic practice that nourishes the body, mind, and spirit. Regular practice improves flexibility, boosts immunity, supports weight management, and calms the mind. Whether you are a beginner or an experienced yoga practitioner, Surya Namaskar can be your gateway to a healthier, happier, and balanced life.