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12 Proven Surya Namaskar Benefits You Didn't Know: Steps, Tips & More

Wondering how Surya Namaskar could prove to be more than just a hot trend? Click to learn more about its benefits on physical as well as mental health.


4 min read
12 Proven Surya Namaskar Benefits You Didn't Know: Steps, Tips & More

What are the Benefits of Surya Namaskar?

Surya namaskar asanas are a conglomeration of 12 Surya namaskar mantras performed in a cyclic order. These 12 proven Surya namaskar benefits may be segregated under physical and mental health aspects. Keeping a check on both is necessary to put a balanced foot forward in life.

Physical Health Advantages of Surya Namaskar:

  • Doing Surya Namaskar helps enhance flexibility with its combination of forward and backward stretches.
  • Studies have proven the physiological effects of proper breathing techniques on blood flow dynamics. Blood circulation can be regulated with the balanced Surya namaskar breathing regime followed with each step.
  • Practicing Surya Namaskar brings down blood sugar levels by stimulating pancreatic cells.
  • Surya Namaskar asana improves functions of internal organs. Every organ must contribute effectively to form a healthy body.
  • Benefits of doing Surya Namaskar helps your body detox by maintaining a properly oxygenated blood flow.
  • Surya Namaskar asana helps to attain glowing skin goals with proper breathing and blood circulation.
  • Better digestion can be attained through specific Surya namaskar mantras. It helps stretch the overall abdominal cavity and ensures better functioning of the intestines and digestive tract. (Also, read how Surya namaskar can help fight UTI.)
  • Surya Namaskar ensures regular menstrual cycle by strengthening the abdominal muscles and guaranteeing a less-painful cycle. (Also, read how Surya Namaskar can help cope with PCOS.)
  • Assists in your weight monitoring journey. Surya namaskar for weight loss is a well-backed theory. It is indeed a subtle fat burner, in contrast to its zealous counterparts like aerobics. However, ironically, one could practice Surya namaskar for weight gain too.

Mental Health Advantages of Surya Namaskar:

  • Performing Surya Namaskar battles insomnia and ensures better sleep cycles.
  • Benefits of doing Surya Namaskar helps to tackles anxiety.
  • Surya Namaskar asana builds concentration by relaxing your mind.

Surya Namaskar Step by Step: 12 Poses of Surya Namaskar

Devoting 10 minutes, preferably at dawn, to these 12 poses of Surya Namaskar can bring about a world of difference.

Simply follow the sequence. Breathe in positivity and breathe out stress with every move.

Prayer Pose (Pranamasana) of Surya Namaskar

  • Stand upright, feet close to each other, shoulders relaxed.
  • Deep breath in.
  • Lift your arms from the side and join your hands in a namaskar pose as you breathe out.
  • Greet the sun and invite its energy into your soul.

Raised Arms Pose (Hasta Uttanasana) of Surya Namaskar

  • Gradually lift your arms and breathe in.
  • Bend backward as much as your body allows.

This asana will help you stretch and warm up those tired back muscles.

Standing Forward-Bend Pose (Hasta Padasana) of Surya Namaskar

  • Breathe out and bend forward.
  • Aim to touch the floor with both palms.
  • Make sure the back stays erect and doesn’t curve. (Beginners may slightly bend their knees)

Lunge Pose (Ashwa Sanchalanasana) of Surya Namaskar

  • Breathe in to come back from Pose 3 and move into Pose 4 by bending your right knee towards your chest.
  • The left leg stretches straight backward, and the head faces forward.
  • Breathe out.

Building your balance is critical, and this pose teaches you this life-mantra perfectly.

Plank Pose (Chaturanga Dandasana) of Surya Namaskar

  • Breathe in and bring back the right leg to join the left leg and create the plank pose.
  • Keep your back straight, and body parallel to the ground.
  • Maintain balance with steady breathing.

Eight Limbed Pose (Ashtanga Namaskar) of Surya Namaskar

  • Breathe out.
  • From the plank pose, bring your knees down to the floor while your hips remain raised and your upper body bent.
  • Your chest, hands, and chin should touch the floor.

Cobra Pose (Bhujangasana) of Surya Namaskar

  • Breathe in.
  • Slide your upper body forward like a rising cobra with support of palms face down near your chest.
  • The abdomen and pelvic region should touch the ground.
  • Shoulders should be slightly pushed back and head straight, looking forward.

Downward Facing Dog (Adho Mukha Svanasana) of Surya Namaskar

  • Breathe out.
  • Release Pose 7 by pushing your hips backward and maintain support with your palms face down.
  • Form an inverted V.
  • Try to keep your heels touched to the ground.
  • Keep your knees and elbows straight.
  • Look towards your navel to feel that stretch.

High Lunge Pose (Ashwa Sanchalanasana) of Surya Namaskar

This pose marks the beginning of the cyclic-completion.

  • Do the reverse of Pose-4.
  • Bend your left knee towards your chest this time.
  • The right leg stretches straight backward, and the head should be facing forward.
  • Breathe out.

Standing Forward-Bend Pose (Hasta Padasana) of Surya Namaskar

  • Breathe in.
  • Repeat Pose 3.
  • Breathe out.

Precaution: Be careful to maintain balance here, as the blood rushes throughout your body.

Raised Arms Pose (Hasta Uttanasana) of Surya Namaskar

  • Breathe in.
  • Repeat Pose 2

Prayer Pose (Pranamasana) of Surya Namaskar

  • Repeat Pose 1.

With your breathing cycle steady now, greet the sun and embrace its energy flowing through your soul.

Are There Any Side Effects of Surya Namaskar?

Improper postures and irregular breathing patterns can pose problems and actually reverse the benefits of doing Surya namaskar. So it is usually suggested that one should-

  • Always warm-up for Surya Namaskar.
  • Avoid swift neck movements.
  • Do not over-do/over-stretch during any Surya Namaskar pose.
  • Surya namaskar for beginners should involve lesser repetitions and slower movements.
  • Aim to build stamina and expertise with regular practice of Surya Namaskar.
  • Be very aware of your body and mind throughout the Surya Namaskar asanas.

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