Surya Namaskar | 7 Best Benefits of surya namaskar

Surya Namaskar | 7 Best Benefits of Surya namaskar

One of the best exercises you can add to your healthy morning is Surya namaskar. Surya namaskar is an exercise that is a combination of different steps and positions which trains your entire body from physically to mentally. Surya namaskar has many benefits from weight loss to digestion.  It is very effective as well as quite easy as compared o  certain yoga asanas. Below are mentioned  7 best benefits of Surya namaskar which can help you exercise your brain as well as body.


Benefits of surya namaskar


Benefits of Surya namaskar

Benefits of surya namaskar

1. Tones the muscles and improves flexibility


All asanas of Surya Namaskar focus on different muscle groups and nerve centers called chakras. It helps you keep almost all parts of your body tied, including hands, abdomen, thighs, and butt. It also gives you more flexibility and improves your body posture.


2. Great cardio training and hormonal balance

Surya Namaskar gives your body a quick and good workout. If done in a fast way, it serves as a cardio workout for your abdomen, thighs, and butt. Improved blood circulation lowers cholesterol levels and improves heart health. Proper blood circulation gives you a  good hormonal balance. Keep in mind that blood is the carrier of our hormones, so, if it is functioning properly, they will reach all your organs without any problem.


3. Improves digestion and promotes weight loss

Proper exercise along with a balanced diet and a balanced diet improves insulin sensitivity. Surya Namaskar stimulates digestion by creating the right type of digestive juices. Thus, you improve your metabolism, which helps you get rid of all the toxins and burn all the extra calories.


4. Increases energy and awareness levels

Along with postures, the breathing pattern is also an important aspect of Surya Namaskar. This gives deep consciousness to the body and mind. It helps calm the mind and sharpen the senses. It increases your self-awareness, which increases your energy level.


5. Enables better absorption of nutrients

Proper blood circulation and digestion enable better absorption of nutrients, which in turn improves your overall health. Absorption of nutrients helps in carrying out important functions in the body. In today's world, an unhealthy lifestyle has given rise to many disorders like thyroid dysfunction, PCOD, PCOS, obesity, etc. 

Surya Namaskar can be a part of a healthy routine that is proven to keep such diseases away.


6. Reduces mood swings 

Deep breathing techniques with specific asanas greatly relax nerve cells or chakras. It can have a positive effect on the functioning of the brain. In particular, it helps you to balance between the right and left sides of the brain. It brings you more emotional stability and enhances your creativity and mental capacity.


7. Improves your skin glow

Good glowing skin is the result of good blood circulation, good digestion, relaxation, and good sleep. You get all this with Surya Namaskar!


Steps for Surya namaskar

Benefits of surya namaskar




Step 1. Pranamasana (prayer posture)


Stand on the edge of your mat, keep your feet together and balance your weight equally on both feet. Extend your chest and relax your shoulders. As you breathe, raise both arms up from both sides, and while exhaling, bring your palms together in front of the chest in a prayer position.

Step 2. Hastauttanasana (raised arms posture)


While breathing, lift the arms up and back, so that the biceps remain near the ears. In this posture, an attempt is made to stretch the entire body from the heels to the tips of the fingers.

Tip to deepen this yoga stretch:
You can move the pelvis slightly. Make sure you are reaching up with the fingers instead of trying to bend over backward.


Step 3. Hastapadasana (leaning forward)

Breathing out, keep the spine straight and lean forward from the waist. As you exhale completely, bring your hands to the floor near the feet.

Tip to deepen this yoga stretch:
You can bend the knees to bring the palms to the floor, if necessary. 
Now straighten the knees. It is a good idea to keep the hands steady in this position and not to move them until we complete the sequence.

Step 4. Equestrian movement (Equestrian position)


Inhaling, push your right leg backward, as far as possible. Bring the right knee to the ground and keep your head up

Tip: How to deepen this yoga stretch?
Make sure the left leg is between the palms.

Step 5. Dandasana (stick posture)


As you breathe, move the left leg back and bring the entire body in a straight line.

Tip to deepen this yoga stretch:
Keep your arms straight from the floor.

Step 6. Ashtanga Namaskar (Namaskar with eight parts or digits)


Slowly bring your knees to the floor and exhale. Move the hips back slightly, slide forward, hinge your chest and chin on the floor. Increase your posture slightly. Two hands, two legs, two knees, chest and chin (eight parts of the body) should touch the floor.

Step 7. Bhujangasana (Cobra pose)


Slide forward and lift the chest up in a cobra pose. You can keep your elbows in this posture with the shoulders away from the ears. Look at the ceiling

Tip to deepen this yoga stretch:

As you inhale, make a gentle effort to move the chest forward; As you exhale, make a gentle effort to push the navel down. Tuck under toes. Make sure that you are just stretching as much as you can and not forcing your body.

Step 8. Ado mukhasana (downward dog pose)


While exhaling, raise the hips and tailbone to bring the body in a reverse 'V' posture.

Tip to deepen this yoga stretch:
If possible, try and keep the heel on the ground and make a gentle attempt to elevate the tailbone, deepening the stretch.


Step 9. Horse movement (Equestrian position)

While breathing, bring the right leg between the two hands. The left knee rests on the floor. Push the hips down and look up.

Tip to deepen this yoga stretch:

Keep the right leg between both hands and the right calf straight from the floor. In this position, to deepen the stretch, make a gentle effort to push the hips towards the floor.

Step 10. Hastapadasana (leaning forward)


Exhaling, bring the left leg forward. Place the palms on the ground. If necessary, you can bend the knees.

Tip to deepen this yoga stretch:
Gently straighten your knees, and if you can move your nose to your knees, try. Keep breathing

Step 11. Hastmanasana (Raised arms)


Inhale, roll the spine. Raise the hands up and bend slightly backward, pushing the hips slightly outward.

Tip to deepen this yoga stretch:

Make sure your biceps are near your ears. The idea is to extend more than to spread backward.

Step 12. Tadasana (mountain pose)


As you exhale, first straighten the body, then bring the hands down. Rest in this position and observe the sensations in your body.



It completes a set of Surya Namaskars. Complete the steps by repeating. Only this time, start with moving the left leg backward in step number 4 and the right foot forward in step number 10. Once completed, you must have completed one round of Surya Namaskar.


Do's and Don'ts of Surya Namaskar

Always listen to the instructions of your yoga teacher. However, here are some important tips when you do Surya Namaskar:
  • Maintain correct postures of the body
  • Take proper and rhythmic breathing
  • Follow the steps in sequence
  • Increase the number of repetitions slowly
  • Follow a healthy diet - possibly vegetarian food.
  • Train yourself on a daily basis
  • Be aware while doing each pose
  • Wear comfortable clothes
  • Make sure you are hydrated
  • Start these exercises slow
  • Do not start in a random order
  • Don't be hasty about the number of repetitions you can do

I think these benefits of Surya namaskar are quite sufficient to motivate you to add this wonderful exercise to your routine. You can also check out our article exercise to lose belly fat and also let us know your opinion in our comment section.

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