benefits surya namaskar yoga

Surya Namaskar

Benefits surya namaskar yoga or sun salutation is a 12-step or 10-step yoga posture that warms up your body … gives you a free mind state … burns a lot of calories for those who want to lose weight.

Surya Namaskar is not an asana, but a yoga that energizes and refreshes.

It purifies our blood as it bends forward and backward. Whenever you lean forward, you want to exhale, when you lean upwards, you want to inhale. This is the technique of breathing in yoga.

The best time to perform this salutation is 6 a.m. to 6 p.m.


Before we dive into the benefits surya namaskar yoga. Let’s briefly discuss what the 12 poses or benefits surya namaskar yoga are and how you should do it. It is recommended to perform Surya Namaskar early in the morning during the sunrise, in the open ground, as it will benefit you a lot. The 12 poses of Surya Namaskar are as follows:


Also called the Prayer Pose, it’s the simplest one. You’ve got to tie your hands together (in Namaskar pose) touching your face. Relaxing the whole body, you need to take a deep breath and exhale, focusing on your breathing. This helps to calm your mind down for further exercise.


The Raised Arms are posing. Touching your head with the biceps, lift your hands up and lean back as far as possible. This helps to enhance stretchability, reduces back pain and strengthens the spinal cord.

Hasta Padasana  

Standing Forward Bend, man. Now falling down, try to hit the ground by bending your back and holding your legs straight. It helps you strengthen your back, abdominal muscles, and nervous system.

Ashwa Sanchalanasana

  • Also referred to as the equestrian pose. As long as you inhale, extend your left leg as far as possible.
  • Now, fold your right knee and position it close to the right side of your chest.
  • Keep your hands on the floor, please. Looking up, bend your neck a little backwards.
  • This pose offers psychological advantages and improves flexibility in the legs.


It’s the Staff position. Spread your legs, place your body in a straight line. Holding it parallel to the floor put all the weight on the arms and legs. It’s going to strengthen your hands, your knees, and work up your arm muscles.

Adho Mukha Svanasana

Often known as the Downward Dog Pose. Boost your hips by holding your hands and feet on the ground. This has many advantages, such as stress relief, enhanced circulation, accelerated breathing, better posture, etc.

Ashwa Sanchalanasana

  • Ashwa sanchalanasana is a low lung pose with a raised chest while the palms remain flat on either side of the forefoot.
  • The name derives from Sanskrit words ashva, meaning “horse,” sanchalana, meaning “stepping” (like a march) and asana, meaning “place.”

Hasta Padasana 

  • This is translated from Sanskrit as Hands to Feet Pose. The name of this pose comes from to meaning hand, pada meaning foot, and asana meaning posture or seat.


Hastottanasana consists of three words: uttana, uttana and asana. Hasta means ‘arms;’ uttana means ‘stretch up’ and asana means ‘posture.’ During this pose, the arms are extended upwards, and it’s called Hastottanasana.


When standing, sitting or squatting, the palms press together in front of the middle of the heart when allowing the shoulders to roll down the back and the elbows to rest on the sides of the rib cage.Pranamasana is often referred to as prayer pose in English.

Benefits of Surya Namaskar

Healthy lower and upper body:

It effectively strengthens the legs, ankles, and feet. Pose firming hips relieves sciatica and eliminates long legs. It also helps to improve muscles and core strength.


Weight loss:

When Surya Namaskar is practiced regularly and at a fast pace, it stretches the abdominal muscles to help reduce weight around the stomach. Not only is it losing weight, but it also helps tone the abs and strengthen the muscles.


Helps regulate blood pressure and heart problems:

Surya Namaskar is a natural treatment for blood pressure. Surya Namaskar protects the heart muscles and corrects irregular heartbeat. The practice also keeps sugar levels under control, keeping heart problems at bay.


Mental development:

Enhances the mental and physical health of the body of a individual. Develops endurance and develops stamina by increasing the brain and body’s mental power.


Increases blood circulation:

The active process of inhalation and exhalation throughout the Surya namaskar keeps the blood oxygenated and the lungs ventilated. The optimal flow of fresh blood in the body is a great way to detoxify the body from toxic elements and carbon dioxide.


Enhances fitness and flexibility:

A comprehensive workout that benefits the body as a whole. The complex 12 postures stretch, reinforce and improve the body’s fitness levels. It acts on the joints of the wrists; the forward fold stretches out the limbs and makes the spine supple.


Breathing stamina increases:

It improves the capacity of the lungs, stimulates the supply of oxygen and regulates all vital organs in the body.

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