Benefits Of The Surya Namaskar - The Ultimate Sun Salutation Asana

Woman performing surya namaskar | Benefits of Surya Namaskar

It is safe to say that the Sun is the most critical energy generator in the cosmos. We can't conceive of living on our planet without the Sun's energy. Surya namaskar, or sun salutation, is an ancient practice for paying homage and expressing thanks to the creator of life on Earth.

Surya Namaskar is a unique yoga method that allows you to express your thanks to the Sun. It comprises 12 yoga poses that should be done on an empty stomach. Although there are minor differences in how this asana is performed, there is a certain sequence that must be followed for maximum Surya namaskar yoga benefits.

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Surya Namaskar was practised in ancient times to honour the Sun, the source of our existence. The twelve postures provide a whole exercise for the mind, body, and soul. Its sequence stimulates the muscles and organs, and the chakra system cultivates attention and mental calm.

16 Benefits of Surya Namaskar

Light and heat from the sun provide energy for life on Earth. Surya Namaskar Yoga's advantages are many when practised daily for 10 minutes.

1. Enhances the Digestive System

Surya Namaskar yoga is beneficial to your digestive system. It increases blood flow in the intestines, ensuring that the digestive tract runs smoothly. Stretching and forward bends improve abdominal space. It also aids in the release of trapped gas, which improves digestion.

2. Handle Insomnia

Surya Namaskar improves one's sleeping habits. However, consistent practice is essential. Surya Namaskar asanas relieve strain, quiet the mind, and relax the body. All of this contributes to more comfortable sleep at night.

3. It alleviates strain and tension

Surya namaskar asanas improve the functioning of the endocrine glands while improving blood flow. It lowers the strain hormone cortisol, lowering strain and tension.

Deep breathing methods are used to assist calm the nerve cells or chakras. It improves the balance of the left and right sides of the brain, increases emotional stability, and fosters creativity.

4. Surya Namaskar Benefits for Weight Gain

People often become underweight to keep up with the current slimming trend. It stifles actual growth and development at a certain age.

Being underweight increases the risk of various health problems, including weak bones and a lower BMI. Surya Namaskar is a healthy way to gain weight in a balanced manner.

Bhujangasana is one of the Surya namaskar steps. The primary Hatha asana focuses on the spine, upper back, and shoulders. Including Surya Namaskar in your daily practice aids in blood purification and digestion, eventually improving BMI.

5. It improves nutrient absorption

Practising Surya Namaskar regularly improves blood circulation. It improves digestion while enhancing the body's food absorption ability. Improved nutrient absorption benefits a variety of physiological processes. It also prevents harmful lifestyle problems such as PCOS and obesity.

Joint support

6. Promotes Healthy Skin

Surya namaskar improves blood circulation, giving the face a radiant shine. Smooth circulation aids in the prevention of wrinkles and other signs of aging.

Furthermore, Surya namaskar yoga helps your sleep cycle, gives relaxation, and aids digestion. All of this contributes to radiant skin. A quicker tempo for this yoga allows for more perspiration. Increased sweating eliminates toxins in the skin.

Toxin removal assists to avoid boils and pimples, resulting in a radiant and fresh complexion.

7. Surya Namaskar to Reduce Weight

Rather than moving to strainful gym activities, it is a perfect fitness regimen for weight reduction. Surya Namaskar burns around 13.90 calories throughout one set. As a result, performing five sets and raising the number to 12 would help burn 416 calories.

This yoga asana, together with a well-balanced diet, improves insulin sensitivity. The whole module promotes weight reduction by stretching, compressing, and twisting the body and abdominal area.

It stimulates the digestive system, resulting in increased production of digestive fluids. As a result, it aids in metabolism and the removal of excess calories and fat from the body. It is a terrific cardiovascular workout, and performing it quickly will help you lose weight quickly.

8. The Hair Benefits of Surya Namaskar

It may assist with hair problems. The scalp and hair follicles benefit from increased blood flow. Improved blood circulation is essential for feeding the scalp, minimising hair loss, and avoiding premature greying.

Yoga asanas such as Padhastasana and Parvatasana enhance blood flow to the head. The stimulation of the scalp by massaging is said to promote hair growth.

9.  Surya Namaskar Benefits for PCOS 

It improves the lipid profile, regulates the menstrual cycle, and may even assist in weight reduction. It also helps irregular periods and decreases the waist-to-hip ratio. Surya Namaskar has been shown in studies to lower strain hormones, which are known to cause PCOS.

10. Lowers blood sugar levels

Performing the Surya Namaskar Lowers Blood Sugar Level

Surya Namaskar practise on a regular basis aids in controlling blood sugar. Additionally, it aids in preventing a number of cardiac conditions.

11. Decreases mood changes and increases emotional stability

The nerve cells or chakras are greatly relaxed when deep breathing methods are combined with a certain asana. It may improve how well the brain functions. It specifically aids in brain equilibrium between the right and left sides. Your emotional stability improves, and your cerebral and creative abilities rise as a result.

12. Aids in detoxification

You may maintain an effective inhalation and exhale by doing the Surya Namaskar. This helps the lungs obtain the ventilation they need and keeps the blood adequately oxygenated. Eliminating carbon dioxide and other poisonous gases aids in the body's detoxification process.

13. Ensures a normal menstrual cycle

The Sun Salutation also aids in better controlling the menstrual cycle. Regularly doing the asana motions also aids in easing the labour and delivery process. Everyday practice of the asana can help you develop stronger abdominal muscles and a less unpleasant menstrual cycle.

14. Activates The Heart

The hands are joined in front of the heart in the position of prayer. According to yogic principles, this mudra opens the lotus heart with concentration and stimulates the heart chakra and hence, increases cardiac stability.

15. Increases flexibility and tones the muscles

Every posture performed during Surya Namaskar focus on various muscle groups and chakras, which are centres of nerves. This aids in toning your arms, abdomen, thighs, and butt among other body regions. You'll be more flexible and go away with better posture.

Importance of Suryanamaskar

Surya Namaskar is a full physical exercise that is considered an ancient discipline of expressing gratitude to the source of life, the Sun, via the practice of 12 unique postures. The 12 asanas of the Surya namaskar are intended to keep you in a condition of vitality, readiness, and receptivity, supporting you in creating a body and spirit that serve as stepping stones to higher possibilities.

Surya Namaskar is an important aspect of one's life. Here are some of its essential features:

1. The Breathing Cycle

It improves the process of breathing. It aids in the expansion and contraction of the chest, as well as the control and deepening of the breath during the exercise. It might be difficult at first to coordinate breathing with body position. On the other hand, regular practice improves performance and results in a healthy mind and body.

2. Energy-Beneficial Pose

Surya Namaskar is a series of 12 positions that stimulate and soothe the body. As a result, it keeps you going throughout the day. One of the most essential benefits of Surya Namaskar is that it helps balance the body's three impurities, or Tridoshas, which are known as Kapha, Pitta, and Vasha.

3. Enhances Social Behavior

Surya Namaskar improves awareness by making one aware of the sentiments of others. It balances one's mental health, which is typically mirrored in one's social connections, in addition to the physical advantages.

Daily Surya Namaskar Benefits

There are many health advantages of doing Surya Namaskar regularly, including

  1. The development of a strong and flexible spine enhances the body's overall posture.
  2. increased blood flow across the whole spinal and paraspinal region.
  3. improvement of the upper and lower limbs' musculoskeletal functioning.
  4. Improved cardio-respiratory performance.
  5. The body's metabolism is enhanced.
  6. the slow neuroendocrine system's activation.
  7. increases immunity.
  8. Improved digestion
  9. aids in preventing insomnia
  10. brings down blood sugar.
  11. lowers the degree of tension.
  12. enhances the nerve system's equilibrium.
  13. controls hormones
  14. improves cognitive processes.
  15. tones the arms, neck, spine, and other areas.
  16. encourages adaptability.

Best time to do Surya Namaskar

Each movement of the body is synchronised with a breath, exhaling at the folds and inhaling as you extend or stretch out the body. Ideally, it should be done early in the morning while facing the rising sun. Any time of day is appropriate for Surya Namaskar.

Effects of Surya namaskar

Surya Namaskar tones the whole body aids in weight reduction, and improves muscles and joints. If you want to enhance your complexion, practise this flow since it supports a healthy digestive system. Reduce tension and get a better night's sleep by using this practice.

Take Away

Various studies and research demonstrate that performing Surya Namaskar has general health advantages. As a result, doing a few sets of Surya Namaskar before beginning a rigorous work schedule will help you stay energised throughout the day. Consider including it in your everyday regimen.


1. What happens if you do Surya Namaskar every day?

It improves your back and muscles while also lowering your blood sugar levels. It also boosts metabolism and blood circulation and helps women maintain a regular menstrual cycle.

2. How many calories burn in 1 Surya Namaskar?

Surya Namaskar burns around 13.90 calories every round.

3. How many times Surya Namaskar should be done in a day?

One can perform 11 cycles of Surya namaskar each day.


1. Masoumeh Shohani, Gholamreza Badfar,1 Marzieh Parizad Nasirkandy,2 Sattar Kaikhavani,3 Shoboo Rahmati,4 Yaghoob Modmeli,5 Ali Soleymani,6 and Milad Azami, Feb 2018, The Effect of Yoga on strain, tension, and Depression in Women