Benefits of Surya Namaskar (Sun Salutation) – How To Do Surya Namaskar?

Surya means sun and namaskar is salutation. So Surya Namaskar it is nothing but Sun Salutation. Its roots lie in India where the majority Hindu population worship the Sun God i.e Surya. Surya Namaskar can do that which months of dieting cant’t. Not just dieting, it’s lot more than just weight loss. It guarantees physical, social, mental and psychological well being. Here at HNBT we have decided to explain to you the benefits of surya namaskar and how to do Surya Namaskar.

surya namaskar
surya namaskar

The Science Behind Surya Namaskar

You do not really need this bit. But the scientific reason behind Surya Namaskar is so amazing, that I thought it would be total injustice if I didn’t share it with you people.

Surya Namaskar was developed by the saints many years ago. They believed that the body is made up of various Devas. Devas are divine light or divine impulses. The central part of the human body is the solar plexus. Solar plexus are located behind your navel. They are responsible for the creativity, will power, self-discipline, confidence, warmth in your personality and emotions. So when you practice Sun Salutation regularly, then the solar plexus is enhanced and you become balanced and a better human being.

How Much Weight do you Lose in 30 Minutes of Surya Namaskar?

  • Weight lifting = 199 calories
  • Tennis = 232 calories
  • Basketball / beach volleyball= 265 calories
  • Football = 298 calories
  • Cycling = 331 calories
  • Rock climbing = 364 calories
  • Running = 414 calories
  • SURYA NAMASKAR = 417 CALORIES

How to do Surya Namaskar (Sun Salutation)?

Sun Salutation
Sun Salutation – source

Step by step guide to do the Surya Namaskar Asanas

Step #1

surya namaskar Pose 1
Pranamasana : Stand in an erect position. Join your hands and keep them against your chest. Relax.

It promotes balance and stimulates the respiratory system.

Also read : 15 Incredibly Simple Ways To Gain Weight Quickly

Step #2

surya namaskar Pose 2
Hasta Uttanasana : Take a deep breathe in and raise your arms upwards. Arch your body backwards while face the sky.

Promotes balance and digestion,stretches the torso and brings in flexibility in the spine.

Also read : Benefits and Uses of Lemon Peels – How To Use Lemon Peels?

Step #3

Pose 3
Hasta Padasana : Breathe out and also bend forward to touch your feet with your hands without bending your knees.

Promotes blood circulation, stretches the back and leg muscles, stimulates nerves and lymphatic system.

Also read : 7 Major Negative Effects Of High Protein Diet Plan

Step #4

Pose 4
Ashwa-sanchalan-asana : Take a deep breathe and stretch your left leg backwards. Balance your body on your left toe with the heel pointing upwards. Meanwhile the right leg is bent at knees and palms touch the floor.

Strengthens hands and wrist muscles,

Also read : 15 Powerful Yoga Asanas To Get Rid Of Belly Fat

Step #5

surya namaskar Pose 5

Parvatasana : Breathe out and release your left leg and keep it parallel to the right leg. The position of palm remains unchanged.

Improves blood circulation,strengthens hands and wrist,improves balance

Also read : Foods And Exercises To Get Rid Of Flabby Arms

Step #6

Pose 6

Ashtanga namaskar : Breathe in and raise your hips while the toes, knees and face touch the floor.

Strengthens legs and arm muscles, stretches back muscles, releases tension on shoulders.

Also read : Lotus Pose/ Padmasana – Everything You Need To Know About It

Step #7

Pose 7
Bhujangasana : Breathe in and push your body backwards such that the face bends backwards and points towards the sky.

Increases blood circulation, stretches the torso, tones digestive tracts and promotes flexibility.

Also read : How Yoga Transforms Your Body – A Complete Guide

Step #8

Parvatasana : Breathe out and release your left leg and keep it parallel to the right leg. The position of palm remains unchanged. (Same as Step5)

Step 9#

Ashwa-sanchalan-asana : Take a deep breathe and stretch your left leg backwards. Balance your body on your left toe with the heel pointing upwards. Meanwhile the right leg is bent at knees and palms touch the floor. (Same as Step4)

Step #10

Hasta Padasana : Breathe out and also bend forward to touch your feet with your hands without bending your knees. (Same as Step3)

Step #11

Hasta Uttanasana : Take a deep breathe in and raise your arms upwards. Arch your body backwards while face the sky. (Same as Step2)

Step #12

Pranamasana : Stand in an erect position. Join your hands and keep them against your chest.Relax. (Same as Step1)

Also read : Yoga For Beginners – Choose Your Yoga Style Now [Flow Chart]

Repeat the same with the right leg. When both the sets are done then you complete one round of Surya Namaskar. One thing should be kept in mind that this yoga in done in rounds which comprises of both the legs. You can start this off with 3 rounds for a beginning and gradually increase the number. You are advised to do this everyday early in the morning before you start of your day. It gives a really immense energy which can be used up during the day. It can also be done in the evenings but the energy produced will be of no use once the day ends. When performed perfectly, no body part is injured. It should also be done barefooted. After completing all rounds, you must lie down for some time. Make sure to take bath only after 20 minutes.

PS : Sun Salutation should be done under expert guidance for the first time.

You may also check : Benefits Of Vajrasana Pose – How To Do Vajrasana?

Ultimate Benefits of Surya Namaskar

The benefits of Surya Namaskar are vast, be it mentally or physically. Here are a few of its benefits that might motivate you to practice this powerful yoga.

1. It’s something more than weight loss

Since Surya Namaskar enhances the solar plexus, they are responsible for enhancing the creativity, will power, self-discipline, confidence, warmth in your personality and emotions in you.

Also read: Triangle Pose Benefits – How To Do Triangle Pose?

2. Toning up of muscles and weight loss

Surya Namaskar has a lot of stretching yoga poses that will help you to stretch all the body muscles. Hence it keeps the muscles toned and reduces flabbiness. It is a great exercise for weight loss. But of course, you have to do it for atleast a month before you see reduction in your weight.

Also read: 8 Yoga Poses for Anxiety and Depression

3. Surya Namaskar For beautiful hair

Women crave beautiful hair. So do men. It ensures prevention of greying of hair. It also hampers the falling of hair. The forward and backward bends ensure very good and fresh supply of blood to the help, thus providing nutrition to the hair and scalp.

Also read: 6 Yoga Poses for Couples

4. Helps to develop our Sixth Sense

The size of our solar plexus increases from the size of an almond to the size of our palms. The plexus, also known as the Second Brain of the human body. The expansion of plexus helps us develop our intuitive ability. It also helps us be more focused in life.

Also read: How to do Pranayama? – Pranayama Benefits

5. How it benefits children?

There are various ways in which children benefit from regular practise of Surya Namaskar – improves concentration and immunity, tones up the body, calms the mind, increases concentration and memory power, higher efficiency and metabolism. It also brings in the flexibility of spine and the arms and legs.

Also read: 7 Yoga Poses to Maintain a Good Posture

6. How it benefits women?

The very common problem we women face is thyroid. It keeps a check on thyroid. Also, menstrual process becomes regular with regular practise of Surya Namaskar. All discomfort of menopause vanishes. It is an excellent exercise for making your face glow and visible signs of ageing like wrinkle. Nonetheless, it’s the best exercise for weight loss.

Also read: 8 Yoga Poses to Improve Flexibility

7. How it benefits men?

It is a very efficient way to reduce stress. It also helps lose weight and tone up the body muscles. It increases stamina and helps men to concentrate better.

Also read: What is Hatha Yoga? What are the Benefits Of Hatha Yoga?

8. Other body benefits

Sun Salutation helps us feel refreshed and keeps us going through the day. It also looks after the well-being of all the internal organs of the body. It also helps increase the circulation of blood in the body. Basically it looks up after all the body systems – the circulatory system, the nervous system, the digestive system, etc.

Also read: 10 Yoga Poses To Keep A Check On Diabetes

9. Psychological Benefits

Sun Salutation makes you feel alive. It gives your confidence a boost. Some rounds of Sun Salutation and you know that your day will be good. Since your sixth sense is awakened, you reap the benefits of the Second Brain as well. It will calm your mind and keep you alert. It will keep you energized and happy all day long. It inculcates positivity in you. You will get rid of lethargy.

Also read: 14 Yoga Asanas To Reduce Stress

Thus we can see how important it is to include Surya Namaskar in our daily routine. Saints have been doing this for ages. The best part about surya namaskar is that it only gives positive impacts and none of side effects. Not only does it check your physical well being but also your internal and psychological well-being. Surya namaskar keeps you refreshed all day long. This acts like an icing on the cake, especially when your life is stressful. When you are happy, you can spread happiness around and create a harmonic atmosphere. It also rekindles your spirituality, mental clarity and concentration, reduces biological age, improves metabolism, improves posture,removes fears and betters eyesight. Now who would not want that? Go ahead and try it out right away.

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9 comments

  1. Sourav Reply

    Hi there Debshikha ,

    I was about to try some yoga the next morning and this post caught my attention. Firstly, thanks ! I’ll start my yoga series with ” Surya Namaskar ” 🙂 I loved the way you described the step with images.

    This science of body, mind, consciousness and soul would indeed act as refresher and attain perfect equilibrium and harmony.

    Thanks !

    1. debshikha banerjee Reply

      Hey Sourav

      Firstly, welcome to HNBT 🙂

      I’m glad I shared the post in the right moment! Surya Namaskar is definitely a wonderful thing to start your yoga journey. Ofcourse do not forget some free hand exercise as warm up.

      I will be very glad to know your first experience with Surya Namaskar. Do let me know 🙂

      Keep Visiting! Stay Fit 🙂

      Regards
      Debshikha

  2. Kannan Reply

    In case you know about any classes on SURYA NAMASKAR at San Francisco please let me know the location. Thanks
    Kannan

    1. debshikha banerjee Reply

      Hello Kannan 🙂

      Welcome to HNBT.

      You can learn Surya Namaskar at any Yoga Centre. But I would suggest you to do it via any Art Of Living course. I did it in September 2012. Iclearly remember how wonderfully our teacher had taught us! I did not experience any pain in any inch of my body. And even if you do, the teacher will have some tips up his sleeves to d away with your pain.

      Luckily, they do have a center at San Francisco as well. Here is the link. http://www.artofliving.org/us-en/sf

      You goto the center or give a call to the teacher there. He/she will tell you which course will be best for you according to your age. I learnt Surya Namaskar in the special course for Youth i.e. Yes!+. Also, you can learn Sudarshan Kriya as well. That is another wonderful gift that you can give yourself.

      Do get back to me when you have learnt Surya Namaskar. I would be happy to hear your first experience.

      Regards
      Debshikha

  3. Neal Reply

    Have been practicing it for the last 10 years now and no other exercise can match the benefits of sun salutation.

    1. debshikha banerjee Reply

      Hi Neal

      Welcome to HNBT.
      Oh yes! I second you on that. Nothing can replace Surya Namaskar. It’s a complete package to attain good health.
      Stay Fit. Keep Healthy 🙂

      Regards
      Debshikha

  4. Jenny Reply

    Does this make me grow taller? Im currently 165cm and would like to grow to a minimum of 168cm. I will definitely give this a try regardless!!

    1. Keerthana Nair Reply

      Hey there Jenny, how old are you? It really depends on your age. If you are still in your active growth phase, these methods should work incredibly well for you.
      Good luck trying them out!

  5. yogesh kumar shivhare Reply

    Ap me se kesi ko best job Lena h