Surya Namaskar, or Sun Salutation, is a comprehensive yoga practice that provides numerous health benefits, including improved flexibility, cardiovascular health, and stress reduction. It consists of a series of twelve dynamic postures that enhance physical and mental well-being, making it suitable for individuals seeking an efficient way to stay fit. Precautions, such as warming up and consulting a doctor, are important to ensure safe practice and maximize its benefits.

1. 10 Health Benefits of Surya Namaskar:
The Ultimate Guide
Hello Friends,
Welcome once again to our blog, hope you all are well. In
our previous post, we tried to take a look at one of the essential yogasana
called “Utkatasana.” Now, in this post, we are going to try to learn about
another important Yogasana called “Surya Namaskar”.
Transform your body and mind with Surya Namaskar, an
ancient yogic practice that offers numerous health benefits. Improve
flexibility, build strength, and enhance cardiovascular health while reducing
stress and promoting mental clarity. Take necessary precautions and
practice with mindfulness to experience the transformative power of Surya
Namaskar.

2. Surya Namaskar
Sun is the biggest source of energy. For this reason, the
ancient sages used to worship the Sun. 'Surya Namaskar' means bowing
down to the Sun, i.e., Sun Salutation. If you are starting yoga, then the
practice of 'Surya Namaskar' is the best for this. It gives you the benefits of
many yogasanas at once, and that is why it is also called the best
yogasana.

3. The literal meaning of 'Surya Namaskar' is an offering or
salutation to the Sun. This yoga asana is the best way to shape the body
and keep the mind calm and healthy.
Surya Namaskar is a combination of powerful yogaasanas,
which is also an excellent cardio-vascular exercise and has many health
benefits. Surya Namaskar keeps both mind and body healthy.
If you are short of time, and you are looking for a way to stay
fit, Surya Namaskar is the best option.
It is advisable to do Surya Namaskar early in the morning on
an empty stomach. Let us start with these simple and effective Surya
Namaskar asanas for your good health.
Along with making a man intelligent, patient, and strong,
Surya Namaskar increases his concentration, self-confidence, and
intelligence. Surya Namaskar means the blessing of health. It is a divine
medicine like Sanjivani which makes human personality attractive.
Increases its efficiency while generating enthusiasm and enthusiasm.
Surya Namaskar is not a religious ritual, but a series of exercises and
asanas.
There are two sequences of Yogasanas in each step of Surya Namaskar.
12 Yoga Asanas complete a sequence of Surya Namaskar. The same
sequence of yoga asanas has to be repeated in the second sequence of
one stage of Surya Namaskar, but only the left leg has to be used in place
of the right leg. Various forms of Surya Namaskar are available, however, it
is better to follow one form and get the best results from its regular practice.
Surya Namaskar Benefits

4. ● Improves Flexibility and Mobility
Surya Namaskar involves a series of dynamic yoga postures that help
stretch and strengthen the muscles, joints, and ligaments. Practicing Surya
Namaskar regularly can help improve flexibility and mobility, making it
easier to move around and perform daily activities.
● Enhances Cardiovascular Health
Surya Namaskar is a form of aerobic exercise that can improve
cardiovascular health. It involves performing a sequence of postures that
increase heart rate, oxygen uptake, and blood circulation, leading to
improved heart health.
● Boosts Metabolism and Digestion
Surya Namaskar can help stimulate the digestive system, leading to better
metabolism and digestion. The postures compress and stretch the
abdominal organs, which can help improve digestion and eliminate waste
products from the body.
● Reduces Stress and Anxiety
Surya Namaskar involves deep breathing and mindful movements that can
help reduce stress and anxiety. Practicing Surya Namaskar regularly can
promote relaxation, calm the mind, and improve overall mental health.
● Increases Energy and Vitality
Surya Namaskar is a powerful practice that can boost energy levels and
promote vitality. The postures stimulate the nervous system, increase
oxygen flow to the brain, and release endorphins, leading to a feeling of
well-being.

5. ● Improves Posture and Balance
Surya Namaskar requires balance and coordination, which can help
improve posture and balance. The postures strengthen the muscles of the
back, neck, and shoulders, leading to better alignment and balance.
● Promotes Weight Loss
Surya Namaskar is a calorie-burning practice that can help promote weight
loss. It involves a series of dynamic postures that engage multiple muscle
groups, leading to increased calorie burn and fat loss.
● Enhances Lung Function
Surya Namaskar involves deep breathing techniques that can improve lung
function. The practice can help increase lung capacity, oxygen uptake, and
overall respiratory health.
● Improves Immunity
Surya Namaskar can help improve immunity by stimulating the lymphatic
system, which plays a crucial role in fighting infections and diseases. The
postures can help flush out toxins from the body, leading to improved
immunity.
● Promotes Better Sleep
Surya Namaskar can promote better sleep by reducing stress, calming the
mind, and improving overall physical health. Practicing Surya Namaskar
regularly can help regulate sleep patterns and promote deep, restful sleep.
****VERY IMPORTANT****
Although 12 Yogasanas are described in Surya Namaskar, but after
analyzing carefully, we come to know that the practice of mainly 8

6. Yogasanas in Surya Namaskar is completely appropriate, which we can
easily see in the picture shown. Looking carefully, it is known that
Yogasanas marked at numbers 9, 10, 11, and 12, which are shown at
numbers 1, 2, 3, and 4, one cycle of Surya Namaskar is completed by
implementing these 8 Yogasanas in 12 steps. The above-mentioned
opinion is given by our own views, please take your own decision at your
own discretion before doing this asana. So according to our ideology, the
following are the 8 essential asanas of Surya Namaskar.
Surya Namaskar Steps
Surya Namaskar Poses
● Prayer pose - Pranamasana

7. Pranamasana
Take a yoga mat and first stand straight in front of it. Then keep your legs
together, and your torso relaxed at your side. Close your eyes and look at
your palms together in the middle of your chest. Focus on your breath and
relax your whole body.
Benefits of pranamasana
● pranamasana help in reducing stress and anxiety.
● Firstly, it calms the nervous system and helps in creating physical
balance.
● It calms the mind and helps in increasing concentration.
● Hasta Uttanasana

8. Hasta Uttanasana
To begin Hasta Uttanasana, take a deep breath and exhale. After this, take
a deep breath and spread your hands above your head and forward. Look
up and walk your feet forward to propel your body slightly backward. When
you bend backward, focus on breathing, and when you bend forward, focus
on breathing.
Benefits of Hasta Uttanasana
● This asana is helpful in toning the body. It stretches and tones the
abdominal muscles.
● It gives strength to the accessible pelvic area.
● From the heel to the tip of the fingers, this yoga exercises the whole
body.
● Hasta Padasana

9. Hasta-padasana
Begin to bend your knees forward and down to perform Hastapadasana,
stretching your spine as you do so. Place your hands on the floor, with only
your fingertips contacting the surface. Just bend your knees so that your
chest rests on your thighs and your head rests on your knees. Stay in this
position for a few seconds.
Benefits of Hastapadasana
● It also opens the muscles of the legs, shoulders, and arms while
stretching the hamstrings.
● It brings flexibility to the body and helps in preventing back pain and
shoulder pain etc.
● Ashwa Sanchalanasana or Equestrian Pose Benefits

10. Ashwa Sanbandharasana
To perform Ashwa Sanbandharasana, step your right leg back, keeping
only the knee down. Bend your left knee, keeping your foot flat on the floor.
Place your fingertips or palms on the floor, roll your shoulders back, and
slowly lift your head.
Benefits of Ashwa Sanandranasana
● By doing horse movement, the muscles of the leg and spine become
strong.
● It is helpful in curing stomach problems.
● By doing this, the problem of indigestion and constipation is removed.
● Dandasana

11. Dandasana
Step your right leg back and balance your upper body on both your palms.
Your body should be as straight as a stick. Your toes should be on the mat.
Make sure your arms are straight toward the floor.
Benefits of Dandasana
● Dandasana is helpful in strengthening the shoulders and chest.
● It improves body posture.
● It relaxes the muscles of the back.
● Improves body posture.
● Helps in increasing concentration.
● Ashtanga Namaskara

12. Ashtanga Namaskar
Exhaling, lower your knees and slowly come down with controlled chest,
pressing your head forward on the floor. As if we are worshiping God. Be
careful to press your elbows down as well for more strength.
Benefits of Ashtanga Namaskar
● Ashtanga Namaskar is an immunity booster and helps protect the
body from seasonal diseases.
● It increases the flexibility of the back and spine.
● Strengthens the back muscles.
● By doing this one position, all eight organs of your body get the
benefit.
● Bhujangasana
Bhujangasana
To do Bhujangasana, keep your hands and feet at the same place. Breathe
at the same time. Lunge forward and lift your chest. Press your elbows
back toward each other as you roll your shoulders back. Slowly look up.
Benefits of Bhujangasana

13. ● It increases the flexibility of the body and improves mood.
● It simultaneously stretches the muscles of the shoulders, chest, back,
and legs.
● Relieves stress and fatigue and is also beneficial for heart health.
● Also, it is beneficial to do it for weight loss.
● Parvatasana
Parvatasana
To do Parvatasana, exhale slowly, bring your palms to the floor, and lift your
hips. Step the left leg back to the right. Bring your shoulders toward your
ankles while broadening your spine. Take one or two deep breaths in and
out.
Benefits of mountain climbing Pose
● This asana helps to calm the mind.
● It burns fat and digests body fat.
● Muscle pain is relieved by doing this asana.
● It corrects the blood circulation of the body and strengthens the lungs.

14. Surya Namaskar
Precautions with Surya Namaskar
● Consult with Your Doctor

15. Before starting any new exercise routine, it's essential to consult with your
doctor. If you have any underlying medical conditions or injuries, your
doctor can advise you on whether Surya Namaskar is safe for you to
practice.
● Warm-up Beforehand
Surya Namaskar is a vigorous practice that involves dynamic movements.
It's important to warm up before starting to avoid injuries. You can do some
light stretches, joint rotations, or gentle cardio exercises to prepare your
body for the practice.
● Practice Under Supervision
If you're new to Surya Namaskar, it's best to practice under the supervision
of a qualified yoga instructor. They can guide you on the correct form,
alignment, and modifications to avoid injuries.
● Listen to Your Body
Surya Namaskar is a challenging practice that requires physical and mental
strength. It's essential to listen to your body and not push yourself beyond
your limits. If you feel any pain, discomfort, or dizziness, stop the practice
immediately.
● Don't Overdo It
Surya Namaskar is a high-intensity practice that can be taxing on the body.
It's important not to overdo it, especially if you're new to the practice. Start
with a few rounds and gradually increase the number of rounds as your
body gets accustomed to the practice.
● Modify the Practice

16. Surya Namaskar can be modified to suit different levels of fitness and
flexibility. If you're new to the practice or have any injuries, you can modify
the postures by using props or doing simpler variations. A qualified yoga
instructor can guide you on the modifications.
● Practice on an Empty Stomach
Surya Namaskar is best practiced on an empty stomach or at least 2-3
hours after a meal. Practicing on a full stomach can lead to discomfort,
bloating, and indigestion.
● Hydrate Before and After
Surya Namaskar is a high-intensity practice that can cause sweating and
dehydration. It's important to hydrate before and after the practice by
drinking plenty of water.
● Avoid During Menstruation
Women should avoid practicing Surya Namaskar during their menstrual
cycle. The practice can put pressure on the abdominal and pelvic region,
leading to discomfort and pain.
● Don't Rush Through the Practice
Surya Namaskar is a meditative practice that requires mindfulness and
awareness. It's important not to rush through the practice but to move
slowly and mindfully, focusing on the breath and the movements.

17. Surya Namaskar
Conclusion
To conclude, Surya Namaskar is a powerful yoga practice that offers a
multitude of health benefits for both the body and mind. This dynamic
sequence of twelve postures, when performed with proper alignment and
synchronization with the breath, can help to improve flexibility, build
strength, and enhance cardiovascular health. Additionally, regular practice
can also help to reduce stress, promote better sleep, and improve overall
mental and emotional well-being.
However, it's essential to take necessary precautions when
practicing Surya Namaskar, such as warming up beforehand, practicing
under the guidance of a qualified instructor, and listening to your body's
signals. It's also important to modify the practice to suit your level of fitness
and flexibility, and to avoid the practice during menstruation.

18. Incorporating Surya Namaskar into your daily routine can be
a great way to stay active and healthy, but it's crucial to practice with
mindfulness and intention. With its numerous benefits for the body, mind,
and spirit, Surya Namaskar is a practice that can help you achieve optimal
health and well-being.
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