Benefits of Surya Namaskar – How Surya Namaskar Transforms Your Body !

benefits of surya namaskar

Benefits of Surya Namaskar – How Surya Namaskar Transforms Your Body !

Why Should You Definitely Begin Your Day With Surya Namaskar ?

The ancient origin of 11,000 years old yoga asana: What the beginners should know?

Have you ever wondered who began the practice of the rich 11,000-year-old sun salutation or popularly known as Surya Namaskar? There are several references to the origin of this yoga series. According to the Vedic origins, this series is the form of praising the sun for gaining good health and prosperity. The Vedas denote it as the complete surrender of oneself to the innate soul. The Puranic origins suggest that it originated from an ancient practice called “Aditya Hridayam”, which is the very traditional practice of saluting the sun. The Puranas suggest that Sage Agastya taught this to Lord Ram before he proceeded to fight with Ravana. Among the 124 poses in this series, 12 poses were adopted to offer salutation to the sun, otherwise known as the “eyes of the God”.

benefits of surya namaskar

Significance of Benefits Of Surya Namaskar

Light denotes the symbol of illumination and consciousness. The primary source of light on the earth is the sun. The Sun is denoted as the lifeline and the spiritual and divine heart of the world. Since God is the source of existence of all lives in this world, Surya namaskar is the ultimate path to adore the sun for granting us life. Surya Namaskar is the means to honoring the sun and advancing toward eternal unity among all lives on the planet.

The man who made it popular- Raja of Aundh

Well, there is another ancient story concerning His Holiness Pant Pratinidhi of Aundh. He conquers a crucial position in the history of Surya namaskar. He immensely popularized its concept. He denoted it as a simple set of physical exercises aimed at the overall development of an individual. He initially introduced it in schools as a form of education and even encouraged as well as reinvigorated the common person to take benefits of Surya namaskar in order to stay fit and healthy.

Yoga Asana By The Land Of Legendary Warriors

Another interesting fact that will encourage you to understand the benefits of Surya namaskar is that many great personalities in the Land of legendary warriors, Maharashtra, also performed Surya namaskar as a form of physical exercise to retain a healthy body, sharp mind, and develop physical strength. Isn’t this quite interesting and fascinating? Now that you know the secret behind the success, power and courage of these great warriors, read on the rest of the article to know the simple steps to do Surya Namaskar and how to derive the maximum benefits from it. Most importantly, these steps will act as an easy-to-follow guide on how to do Surya namaskar for beginners.

In today’s busy lives and routine schedules packed with deadlines and other commitments, surya namaskar is considered as the single mantra of fitness as well as spiritual and  intellectual health.

This set of power packed 12 asanas rejuvenates the soul in the body and let you maintain a perfect balance between the mind, body and soul.

Benefits Of Surya Namaskar For Beginners

Welcome to the world of Surya Namaskar.  Surya Namaskar comprises a sequence of 12 yoga postures. The best part about this yoga series is that it is beneficial for those people who find it difficult to practice yoga regularly as they are immensely occupied with their busy schedule. No doubt, 90% of the population comes under this category. In this yoga series, one needs to do at least 12 sets of Sun Salutation, preferably at sunrise, at a fast pace and one will soon realize the benefits of Surya namaskar. When done at a slower pace, these postures help tone the muscles and prove to be relaxing and meditative. Moreover, it works on stretchability and flexibility of the body thus alleviating muscle tightness and let you enjoy a balanced metabolism.

Click Here To Know – How Practicing The Surya Namaskara Benefits Your Child?

This article is a quick guide to simple steps of Surya namaskar for beginners. You can see it for yourself by regularly performing this asana continuously for ten days.

  1. Pranamasana (Prayer pose): This is the starting and ending pose of Surya namaskar. The self or the Jiva is located in the center of the heart.


  • Stand at the edge of your yoga mat.
  • Try to balance your weight on your feet while keeping the feet close to each other.
  • Expand your chest and inhale deeply.
  • Lift both arms from both sides.
  • Exhale while you bring your palms together in the front of your chest.

It builds relaxation and concentration before you begin the rest of the asanas.

  1. Hastauttanasana (Raised Arms pose): This is the 2nd and the 11th pose of Surya namaskar.


  • Stand erect and raise both of your hands above the head.
  • Ensure that you retain shoulders length between the two arms.
  • Bend the trunk and then head backward to create a small curve. Ensure that they are done at the same time.
  • Take deep breaths while raising the arms.
  • During the second pose, keep chanting “Om RavayeNamaha”( which means greeting the shining sun)

It is known to improve the digestion process and helps in toning the abdomen muscles.

  1. Hasta Padasana (Hand to Foot pose)


  • While exhaling, bend forward from the waist and ensure that your spine is erect.
  • As you exhale completely, bring the hands down to the floor.
  • Place your hands beside the feet.

This is a highly beneficial pose as it stimulates the digestive, nervous,and endocrine systems. It strengthens the legs and improves the blood circulation in the body.

  1. Ashwa Sanchalanasana (Equestrian pose): Padahastasana is the starting pose for Ashwa Sanchalanasana. It is the fourth pose and the ninth pose in this yoga series. Chant “Om Bhanave Namaha” while performing this pose.


  • Take deep breaths
  • Then push your right leg back, as far as possible.
  • Then, comfortably bring the right knee to the floor and look up.

It helps is developing a balanced nervous system and improves the flexibility of the body especially the leg muscles.

  1. Dandasana (Stick pose): This pose is the fifth pose and its name originates from the Sanskrit words Danda – meaning, “stick”, and Asana – meaning “posture”. This pose is called as the base of all asanas in the seating position.


  • Take deep breaths.
  • Take the left leg back .
  • Bring the whole body in a straight line.
  • Ensure that both are done at the same time.
  • Ensure that your arms remain perpendicular to the floor.

It is highly beneficial pose and improves the digestion process as well as calms the central nervous system.

  1. Ashtanga Namaskara (Salute With Eight Parts Or Points): It is also known as the eight-limbed salutation. One may chant ‘Om Pushne Namaha’ while performing this pose.


  • Lower the body in a manner that the body is parallel to the ground.
  • Ensure that the eight parts of the body notably the two feet, the two knees, the two palms, the chest and the chin touch the floor.
  • Then slightly raise the hip and abdomen
  • Ensure that while performing this pose the breath should be held outside and stopped for few seconds.

This pose has immense benefits as it strengthens the hand and leg muscles.

  1. Bhujangasana (Cobra pose): While doing this pose, ensure that you do not stretch yourself more. Only stretch as much as you can but do not over do beyond your comfort level


  • Lie on your stomach with your toes placed flat on the mat and rest your forehead on the ground.
  • Ensure that your legs are placed closed together with feet and heels lightly touching each other.
  • Place your hands under your shoulders, with your elbows parallel and close to your torso.
  • Taking a deep breath and slowly lift your head, chest, and abdomen while keeping your navel on the floor.
  • Pull your torso back and off the floor with the support of your hands.

This asana helps in strengthening the neck and shoulder. It improves the blood circulation as well as the flexibility of the body. It also reduces stress and anxiety.

  1. Parvatasana (Mountain pose): This pose is highly beneficial, as it is best known for healing stress and depression. The name of this pose comes from the resemblance of the pose with a mountain. This pose is very easy to perform and the effects can be seen within minutes


  • While breathing out, lift your hips and the tailbone.
  • Ensure that your chest is downwards in an ‘inverted V’ (/\) posture.
  • Try to go deeper in the stretch while performing this pose.
  1. Ashwa Sanchalanasana (Equestrian Pose): Ashwa Sanchalanasana is done immediately after the Padahastasana pose in Surya Namaskar.


  • Take the left leg as far back as possible. At the same time, bend the right knee without changing its position.
  • Breathe in while stretching the left leg backward.
  • Ensure that your hands straight with fingers touching the ground.
  • Form a slight arch the back by tilting the head slightly backward.
  • Look straight up.

You can chant “Om Adityaya Namaha”. It means salutation to the son of Aditi. Doing the chanting while performing this asana makes it more effective, relaxing, and keeps the mind calm.

  1. Hasta Padasana (Hand to Foot pose): This is the third and the tenth pose in the Surya namaskar.


  • While exhaling, bend forward from the waist and ensure that your spine is erect.
  • As you exhale completely, bring the hands down to the floor.
  • Place your hands beside the feet.

This yoga pose is highly beneficial as it improves the sense of balance and strengthens the legs and ankles.

  1. Hastauttanasana (Raised arms pose): Hasta Uttanasana is done as the 2nd pose and the eleventh pose. Chant ‘Om ArkayaNamaha’ while performing this asana for more quick and effective results.


  • Breathing in,roll the spine up.
  • Put your hands up and bend backward a little bit
  • At the same time, push the hips slightly outward.

This pose is helpful in improving the digestion process and tones the abdomen muscles.

  1. Tadasana: It is regarded as the regarded as one of the most beneficial postures in yoga. It not only provides physical but also mental fitness. One interesting point about this pose is that it promotes confidence and happiness.


  • As you exhale, first straighten your body,
  • Put arms down.
  • Relax and feel the sensations in your body

Is Surya Namaskar Good For Weight Loss?

How to do Surya namaskar for weight loss

One more exciting surprise that Surya namaskar helps in losing weight. One round of Surya Namaskar can help burn up to 13.90 calories for an average weighing person. Therefore, you can always set a target for yourself. You will realize the benefits of Surya namaskar once you start practicing doing it regularly.

The Science Behind The Benefits Of Surya Namaskar

Now coming to some real science behind this yoga series, it is said that the solar plexus that is located behind the naval of the human body is connected with the sun and therefore the body is governed by the divine impulses. With the regular practice of Surya namaskar, the solar plexus is enhanced resulting in enhanced creativity, intellectuality as well as intuitive skills.

It is further believed that the solar plexus is the point from where the gut feelings arise. The size of the plexus is very small. With Surya namaskar and meditation, it tends to become bigger than its normal size. This helps in enhancing the mental stability and intuition.

Refreshing the body and mind at the beginning of the day helps in keeping us active throughout the day resulting in increased focus and attention on all activities. In fact, Surya namaskar is also a great cardiovascular workout. It helps in curing the menstrual problem in women. It also gives a glowing skin and avoids the onset of wrinkles on the face.

Surya namaskar is a very ancient technique of paying respect and expressing our gratitude to the Sun for being the source of all forms of life on the planet. So, enhance your life by adopting this very sacred, divine and powerful technique of yoga.

Benefits Of Surya Namaskar


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