A set of 12 powerful yoga positions is called the Surya Namaskar, also referred to as the Sun Salutation. Surya Namaskar is well known for being a terrific cardiovascular workout and having a highly positive impact on the body and mind. It helps with weight loss and strengthens the muscles and joints of your body. On the other hand, performing Surya Namskar ensures a regular menstrual cycle.

The sun salutation is also helpful in the treatment of frozen shoulders. It will improve your complexion, ensuring a better digestive system. In addition, it reduces your stress level and tones the entire body, providing peace of mind.

The Surya Namaskar steps should be performed as early in the morning as possible when still feeling empty. Each cycle of the Sun Salutation consists of two sets of yoga poses, each composed of twelve poses. The Sun Salutation can be executed in a number of ways. However, it is suggested to stick with one version and practice it frequently for the best results.

Surya Namaskar provides an opportunity to express gratitude to the Sun for supporting life on this planet in addition to promoting good health. These are the top health advantages of Surya Namaskar, according to several yoga experts:

  1. Improvement of Blood Circulation

During the Surya Namaskar cycle, the dynamic motion of inhaling and exhaling maintains the lungs and blood oxygenated. The removal of carbon dioxide and toxic chemicals from the body can be accomplished by healthy blood circulation throughout the body.

  1. Improves how well the digestive system works

Surya Namaskar improves the effectiveness of your digestive system by enhancing blood flow to the stomach-related tract, which in turn helps the digestive organs function more effectively. Sun Salutation enhances blood circulation in the body, which allows the intestines to operate appropriately. In addition, the forward bending posture aids in boosting the volume of your abdomen, which helps to release trapped gases from your system.

  1. Helps to lose weight 

Quickly completing the Surya Namaskar Series on a regular basis helps build muscle and help you lose abdominal fat. The asanas improve the musculoskeletal system while toning the abs.

  1. Aids in Detox

The lungs are thoroughly ventilated, and the blood is oxygenated due to the active breathing and exhalation process. This aids in the body’s detoxification process by eliminating toxic gases like carbon dioxide

  1. Strengthen lower body

Pranamasanas, the Surya Namaskar’s first and last poses, strengthen the lower body (petition present). The feet, lower legs, and legs are successfully reinforced. In addition to bolstering the hips and easing sciatica, the position supports flat feet. One of Surya Namaskar’s most critical scientific benefits is connecting the brain’s right and left hemispheres.

  1. Enhance glowing skin and luscious hair

With the yoga asana combination Surya Namaskar, you can maintain a youthful glow and a long, healthy mane as you age. Surya Namaskar boosts blood flow, which helps keep your skin’s youthful appearance and natural light while reducing wrinkles. In addition, Surya Namaskar boosts and nourishes the scalp’s blood flow. This aids in controlling hair issues such as premature greying, thinning, and loss.

  1. Strengthens joints and muscles

You may stretch and strengthen your muscles, joints, tendons, and skeletal system by doing the Surya Namaskar. Your spine’s plasticity may also benefit from the improvements. In addition, your limbs become more balanced as you practice the poses, which enhances the performance of your vital internal organs.

  1. Body Releasing

Yoga poses, when performed correctly, have a calming effect on the brain. On the other hand, Surya Namaskar poses as a downward dog, and the cobra pose gently stimulates the nervous system, relieves tension and strengthens it, all promoting positivity.

  1. Strengthens The Heart

In the pose of prayer, the hands are clasped in front of the heart. According to yogic principles, this mudra activates the heart chakra and opens the lotus heart with attentiveness.

  1. Heart and Blood Pressure Issues are Fixed

The Surya Namaskar is a natural approach to decreasing blood pressure. Surya Namaskar boosts the heart muscles and helps to repair irregular heartbeats. In addition, the method helps prevent heart problems by controlling blood sugar levels.

  1. Improves Menstrual Cycle

Sun Salutation’s postures and stretches might help you build good abdominal muscles and regulates your menstrual cycle. Regular practice of the asana also helps make delivery more comfortable.

FAQS On Surya Namaskar 

  1. What is the Surya Namaskar’s 12 steps?

Ans: Sun salutation is an ancient method consisting of a series of yoga asanas or poses performed to reverence the Sun. The 12 steps of Surya Namaskar are:

  • Pranamasana (Prayer pose)
  • Hastauttanasana (Raised arms pose)
  • Hastapadasana (Standing forward bend)
  • Ashwa Sanchalanasana (Equestrian pose)
  • Dandasana (Stick pose)
  • Ashtanga Namaskara (Salute with eight parts)
  • Bhujangasana (Cobra pose)
  • Adho Mukha Svanasana (Downward facing dog pose)
  • Ashwa Sanchalanasana (Equestrian pose)
  • Hastapadasana (Standing forward bend)
  • Hastauttanasana (Raised arms pose)
  • Tadasana (Mountain Pose)
  1. How long should you hold each sun salutation position?

Ans: Hold each posture for whatever long it initially feels comfortable. As you practice more, try to hold for a little bit longer to improve your endurance gradually. You risk injury and energy loss if you push yourself beyond your endurance limits.

  1. How should you do a proper sun salutation?

Ans: Giving your best in each pose during a Sun Salutation is the secret to a successful practice. Close your eyes and practice moderately for a more immersive experience. Performing it daily will improve your body’s functioning and help freshen your mind.

  1. What shortcomings does the Surya Namaskar pose?

Ans: You shouldn’t execute the Surya Namaskar if you have a bad back, muscle weakness, high blood pressure, a heart ailment, arthritis, a wrist injury, or if you are pregnant. It also helps in the improvement of the menstrual cycle.

  1. Is the Surya Namaskar Enough Exercise?

Ans: A daily practice of Surya Namaskar, which is the climax of various exercises, is adequate to maintain fitness and health. In the form of heat and light, the Sun’s energy keeps life on Earth going. However, even dedicating a few minutes to yoga will improve one’s health and mind.

Why is Surya Namaskar so famous?

In yoga, the salutation Surya Namaskar is given to the Sun as a sign of love and appreciation for the life-giving energy it provides. The sun is a representation of vigor, power, and vitality. The Surya Nadi, or Sun Channel, runs along the right side, so you begin the Surya Namaskar with your right leg first. 

It is best to perform the Sun Salutation, also known as Surya Namaskar, just before sunrise each morning. Gain a number of benefits, such as increased mental and physical stamina, clarity of thought, inner peace, and body control.

Regular Surya Namaskar practice improves skin elasticity, which prevents wrinkles from forming and makes your skin look radiant. It also improves blood circulation, which makes your face glow. The sun salutation exercise enhances the functionality of your digestive system.

Surya Namaskar is a Religious Dimension

The Sages used to hold this posture in the early morning when the sun rose. And to show their devotion to the Sun, they do the Surya Namaskar. The Sun is revered as a deity in the Hindu religion. because it is a genuine source of energy for all living beings and nature (photosynthesis). 

The sun cannot be replaced, and life without its energy is equivalent to breathing without air. Let’s look at the scientific truth about the sun salutation pose now that you are aware of the religious truth.

In addition to individuals who practice Hinduism, many other ancient societies also revere the sun as a divinity. For instance, the sun is known as the God Helius in Greek culture, but Hyperion/Titan in Roman culture. 

In the Chinese proverb Yin-Yang, Yang stands for the Sun, and Yin for the Moon. Yin and Yang are referred to as Ida and Pingala in Sanskrit. Surya (Sun) Nadi is familiar with Chandra (Moon) Nadi and Pingala in terms of Yoga Ida. learn the basics of yoga to become a professional yoga practitioner after completing the yoga teacher training in Rishikesh, India.


Surya Namaskar has a wide range of advantages, many of which improve your general health and well-being. There is no denying that this age-old practice can significantly improve both your physical and mental health, from more flexibility and strength to better circulation and digestion. So why not try it out right now? After just a few sun salutations, you might be astonished by how fantastic you feel.

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