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Sun Salutation And Its Benefits

By Tarun Yogi, | Last Updated 7 Sep, 2022 | Est. 5 Read Time

sun salutation and its benefits

Sun Salutation Yoga Benefits

Sun Salutation and its Benefits: The Sun provides the entire world with life and energy. So why not perform a little routine to thank the one who gives life and sustains it? In light of this, a set of exercises known as Surya Namaskar, or sun salutations, were incorporated in numerous yoga texts.

Yoga is a philosophical discipline that places a strong emphasis on the necessity for a healthy human body in order to engage in a variety of other activities. We sustain such good health through our diet, cognitive patterns, hygienic living practices, upholding appropriate body postures, and meditation.

How can someone consistently enjoy these wonderful sun salutation and its benefits? A terrific way to start the day is with a sun salutation!

Roots and Origin of Surya Namaskar

Salutations to the Sun is how you would translate the phrase “Surya Namaskar.” If one closely examines its etymological origin, it has a deeper connotation, though. The meaning of the word “Namaskar” is “I bend my head in complete gratitude and offer myself to you completely without bias or partiality.” The meaning of the name Surya is “the one who expands and enlightens the world.”

Sun Salutation Steps

According to legend, sun salutations were initially introduced by the King of Aundh. He declared that under his rule in the Maharashtra region of India, this sequence shall be kept consistently and without fail. Whether or not this legend is real, Surya Namaskar is the most widely practiced exercise to start each day. This tradition has its roots in that region.

These days, many schools in India practice and teach yoga to all of their pupils, and they begin each day with the lovely and poetic sun salutations exercise sequence.

Sun Salutation and its Benefits

Sun Salutation and its Benefits

Here are some Sun Salutation and its benefits are given below:

Good cardiovascular exercise

Your body receives a rapid and enjoyable workout through Surya Namaskar. Your core, thighs, and butt get an aerobic workout if you do it quickly. Low cholesterol and enhanced heart health are the benefits of improved blood circulation.

Keep Your Hormones in Check

 A healthy hormonal balance is another advantage of regular blood circulation. Remember that blood carries our hormones, therefore if it is functioning normally, they will easily reach all of your organs.

Improves Flexibility

Every posture performed during Surya Namaskar focuses on various muscle groups and chakras, which are centers of nerves. This aids in toning your arms, abs, thighs, and butt among other body regions. Additionally, it increases your flexibility and enhances your posture.

Helps in Shedding Weight by improving digestion

A balanced diet, appropriate rest, and exercise lead to increased insulin sensitivity. Through the production of the proper digestive juices, sun salutations promote the digestive system. By doing this, you raise your metabolism, which aids in the removal of all toxins and the burning of all additional calories.

Enhanced Energy Levels

The breathing technique is equally as significant to Surya Namaskar as the asanas. The body and mind experience profound conscious relaxation as a result. It facilitates mental relaxation and sensory acuity. Your levels of energy rise as a result of an increase in self-awareness.

Improves Nutritional Absorption

Improved digestion and blood circulation lead to greater nutritional absorption, which benefits your general health. The body’s vital processes can be carried out with the aid of nutrient absorption. Unhealthy lifestyles in the modern world have caused a variety of diseases, including thyroid dysfunction, PCOD, PCOS, obesity, etc. Surya Namaskar can be incorporated into a healthy regimen that has been shown to stave off such illnesses.

Decreases Depression Symptoms

The nerve cells or chakras are greatly relaxed when deep breathing techniques 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.

Improves Your Skin

Good blood circulation, healthy digestion, rest, and sleep all contribute to beautiful, bright skin. Sun salutations give you all of this!

How to do a Surya Namaskar?

How to do a Surya Namaskar?

Step 1: Pranamasana

Keep your feet close together as you stand at the edge of the mat and distribute your weight evenly between the two feet. Relax your shoulders and open up your chest. As you breathe in, lift your arms up from the sides, and as you exhale, bring your hands together in front of the chest in a prayer stance.

Step 2: Hastauttanasana

Lift your arms back and up while taking a deep breath, keeping your biceps near to your ears. The goal of this pose is to extend the entire body up, from the bottoms of the feet to the tips of the fingers.

Step 3: Hastapadasana

Exhaling, lean forward from the waist while maintaining an upright spine. Bring the hands to the floor next to the feet as you fully exhale.

Step 4: Ashwa Sanchalanasana

As you inhale, move your right leg as far back as you can. Look up while lowering the right knee to the ground.

Step 5: Dandasana

Bring your body into a straight line as you inhale by bringing your left leg back.

Step 6: Ashtanga Namaskara

Exhale as you slowly lower your knees to the ground. Put your chin and chest on the floor while bringing your hips back a little. Raise a small portion of your behind. Eight body parts—two hands, two feet, two knees, the chest, and the chin—should touch the ground.

Step 7: Bhujangasana

Sliding forward, assume the Cobra position by lifting the chest. In this position, you are allowed to maintain your bent elbows and erect shoulders. Take a look at the ceiling.

Step 8: Adho Mukha Svanasana

In an inverted “V” position, the body is achieved by lifting the hips and the tailbone while exhaling. Maintaining the heels on the floor while making a gentle effort to lift the tailbone up will allow you to go deeper into the stretch.

Step 9: Ashwa Sanchalanasana

As you inhale, step your right foot forward and place it between your hands. The left knee touches the ground. Keeping the hips down while looking up Right foot should be exactly in the middle of the two hands, and the right calf should be parallel to the ground. To deepen the stretch while in this position, gently push the hips toward the floor.

Step 10: Hastapadasana

Bring the left foot forward while exhaling. Palms should remain on the ground. If necessary, bending the knees is acceptable. If you can, attempt to touch your nose to your knees as you gently straighten your knees. Hold your breath.

Step 11: Hastauttanasana

As you inhale, raise your spine. Raise your hands, slant your back slightly, and push your hips outward. Position your biceps next to your ears. Instead of stretching backward, the goal is to reach higher.

Step 12: Tadasana

Straighten your body first, then lower your arms as you exhale. Take a moment to unwind in this position while focusing on your body’s senses.

One round of the Surya Namaskar is finished. Repeat the actions to complete the circuit. Nevertheless, this time, begin by placing the left foot in the back in step 4 and the right foot in the front in step 10. After finishing, you will have performed one round of the Surya Namaskar.


Yoga is a physical and mental development tool, but it is not a substitute for medical care. Yoga should always be studied and practiced under the guidance of a certified yoga teacher. This article is about Sun Salutation and its benefits or popularly known as Surya Namaskar. We hope it was helpful to you. Feel free to let us know your suggestions in the comments section.

Read more about: Ashtanga Yoga || Best 5 minutes yoga for beginners

Frequently Asked Questions (FAQ)

What is Sun Salutation and its benefits?

Sun salutations lengthen and strengthen muscles while also helping to reduce body fat. According to research, simply performing Sun Salutations can improve cardiovascular fitness, prevent tiredness, increase peacefulness and relaxation, as well as offer a variety of other mental and physical advantages.

Why is it called Sun Salutation?

Surya Namaskar is derived from the Sanskrit सूर्य Surya, “Sun” and नमस्कार Namaskar, “Salute” or “Greeting”. The sun god of Hindu mythology is named Surya. The Sun is therefore demonstrated to be the soul and origin of all life.

How long does Sun Salutation take?

Some Sun Salutation techniques teach you to hold each posture for just one or two breaths, while others teach you to hold each pose for 10 to 15 breaths. Everything depends on your preferences as well as what makes you feel the most comfortable.

Which time is best for Surya Namaskar?

It is best to practice Surya Namaskar early in the morning, facing the rising sun, and each movement of the body is coordinated with a breath, releasing at the folds and inhaling as you lengthen or stretch out the body.

Tarun Yogi

Tarun Yogi

This post is made for an inspiration for everyone so that people get to know about the benefits of doing yoga.

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