Benefits Of Surya Namaskar (Sun Salutation)

Surya Namaskar Benefits : Let us first understand what is Surya Namaskar (Sun Salutation)? “Surya” means Sun and “Namaskar” means to bow down or worship. Now the question is why are all the postures called Surya Namaskar?

What Is Surya Namaskar?

The logic behind it is the sun is the life source for this planet and it is needed in everything we drink, eat, and breathe. In short, we all know that the sun is the source of all energy and the earth and the moon are important in the way they effect in life. If the sun rays are absent no one can live life.

Surya Namaskar

Surya Namaskar Benefits

Surya Namaskar is also known as Sun Salutation in the West. The Sun Salutation has twelve asanas or twelve postures. And they all have different benefits. Many of you don’t know the benefits of the Sun Salutation postures so here we will tell you all the benefits.

All these twelve postures help you physically, mentally, spiritually. It refreshes all the body organs and body system through stretching. You can do these Yoga postures anytime in a day.

First, let us know all the twelve Postures of Sun Salutation.

12 asanas of Surya Namaskar

Most probably Surya Namaskar should be done in the morning in a clean and green environment. You must choose the place which is close to sunrise. If you can’t do it in morning then you can do all the asanas in the evening around Sunset. While doing Surya Namaskar you can play music on the other side to keep you calm like nature, sound, mantras, chants and the yoga music.

NOTE: Do these asanas on empty stomach.

  1. Pranamasana (prayer pose)
  2. Hastauttasana (standing backward bend):
  3. Padahastasana (standing forward bend):
  4. Ashwasanchalasana:
  5. Kumbhakasana (plank pose):
  6. Ashtanga Namaskar (eight-limbed salutation):
  7. Bhujangasana (the cobra pose)
  8. Parvatasana (the downward dog)
  9. Ashwasanchalasana(the equestrian pose)
  10. Padahastasana (standing forward bend):
  11. Hastauttasana (standing backward bend):
  12. Pranamasana:

1. Pranamasana (prayer pose)

Benefits Of Pranamasana (prayer pose)

In the first pose stand straight and fold hands with a bowed head. Breathe in and Breath out calmly.

The mantraOm Mitraya Namaha – salutation to him who’s a friend to all.

2. Hastauttasana (standing backward bend)

Benefits Of Hastauttasana (standing backward bend)

Take a deep breathe and raise your hands above your head, bend your body backward while pulling the abdomen.

The mantraOm Ravaye Namaha – salutation to him who is a cause for change.

3. Padahastasana (standing forward bend)

Benefits Of Padahastasana (standing forward bend)

Breathe out and bend your body front side, expand your spine while going down. Then touch your feet and the floor with the palms of the hands by keeping your knee straight.  Without bending knees go down as much as you can.

The mantraOm Suryaya Namah – salutation to him who induces activity.

4. Ashwasanchalasana

Benefits Of Ashwasanchalasana

Breathe in and take your left leg backside while touching your left foot and the knee on the floor. Then bend your right knee until your thigh is parallel to the floor. All-time keep your hands in contact with the floor. While doing this look up as much as you can and breathe out and roll your eyes upside.

If this is your starting then don’t touch the floor with the hands keep it on the bent knee.

The mantra: Om Bhanave Namah – the salutation to him who diffuses light.

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5. Kumbhakasana (plank pose)

Kumbhakasana (plank pose) Asan

Breathe in and take your right leg backside and put your hips and spine downwards. Keep your hands to the ground. Your body must be parallel to the ground with the straight arms. Breathe out and hold your breath.

The mantraOm Khagaye Namah – salutation to him who moves in the sky.

6. Ashtanga Namaskar Benefits (Eight-limbed salutation)

Ashtanga Namaskar Benefits (Eight-limbed salutation)

Inhaling, take your knees to the ground and slowly bend elbows, also lower your chest to the ground. Breathe out and hold when checking out that the abdomen does not touch the ground. Forehead, chest, hands, knees, toes must touch the ground.

The mantraOm Pusneya Namah – the salutation to him who nourishes all.

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7. Bhujangasana (the cobra pose)

Bhujangasana (the cobra pose)

Breathing in and move your weight forward, keep your lower body flat on the ground.  Keep your arms straight and raise your upper body not your shoulders. Hold you’re breathe while doing.

The mantraOm Hiranyagarbhaya Namah – a salutation to him who contains everything.

8.Parvatasana (the downward dog)

Parvatasana (the downward dog)

While breathing out raise your body from the hips and spine. Take your feet forward flat on the ground. Your body needs to be similar to a mountain peak with hands and feet being the main points.

The mantraOm Marichaye Namah – the salutation to him who possesses rays.

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9. Ashwa Sanchalanasana Benefits ( The Equestrian Pose)

Breathing in, come back to the low lunging posture that forms the fourth part of the sun salutation which is called Equestrian pose. Take your left leg forward and the right leg back with the knee toe touching to the ground.

The mantraOm Adityaya Namah – a salutation to him who is the first god, the god of gods.

10. Padahastasana (Standing Forward Bend)

Benefits Of Surya Namaskar (Sun Salutation)!

Breath in and put your right leg straight and bring it forward with left leg. Keep yourself bent at the spine and touch your feet or floor. Keep knees straight.

The mantraOm Savitreh Namah – the salutation to him who produces everything.

11. Hastottanasana Benefits (Standing Backward Bend)

While breathing in, expand your arms out and raise yourself upwards. Bend backside to the reach the posture of step 2.

The mantra: Om Aarkaya Namah – a salutation to him who is worthy of worship.

12. Pranamasana

Benefits Of Surya Namaskar (Sun Salutation)!

While exhaling, put your spine straight and bring your arms down in Namaste position.

The mantraOm Bhaskarayah Namah –a salutation to him who is the cause and meaning of luster.

So, these are the twelve asanas of Surya Namaskar. Now, we will talk about the benefits of these asanas.

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Benefits of a Surya Namaskar

We have seen the postures of Surya Namaskar now let us see what are the benefits of these poses.

One of the first and important benefits of Surya Namaskar is of exercise, we don’t need to do the workout. Science has also proven that Sun Salutation is a healthy exercise.

Prevents hair fall:

One of the main problems for females is Hair fall. And this problem can be stopped by doing Sun Salutation. There are many Yoga Postures which increases the blood circulation to the scalp region. Exercises of Yoga like Mountain pose (Parvatasana), Padhastasana (the forward bending pose) increases the supply of blood to the head region which gives massage to the scalp. So this is how it is beneficial for hair fall.

2. Weight Loss

Surya Namaskar is very effective to decrease extra calories. Sun Salutation helps in reducing the tummy fat and gets a good flat stomach. All the yoga poses of this include, stretching, twisting, compressing the whole body which proves is useful to lose the weight. It is good for those who want to lose weight.

3. Increases The Beauty of The Skin

You can do Surya Namaskar for getting beauty, healthy and glowing skin. It is very effective in having beautiful and fair skin. Doing this sun salutation allows eliminating the waste products through the skin. By doing these asanas, one gets sweaty and the sweat removes the accumulated toxins from the skin.

4. Improves Tigestion

The practice of Surya Namaskar stretches and compresses the body organs and also stomach. It gives a message to the digestive system of the body and encourages to work properly. If you regularly do it then it helps to remove and cure many diseases. It stimulates intestines and removes the waste products from the body.

5. Smooth Kidney Functions

It gently massages the kidney and increases the blood supply and speeds up the circulation of blood in the body. Regularly doing it encourages the kidney which leads to filtration of blood.

6. Good For Heart

Surya Namaskar increases the heartbeat and the work of the Circulatory system. To get efficient human heart function it is good to remove the waste products from the body. All the tissues and cells of the body will get fresh oxygen and nutrients which makes a Healthy Body. It inspires the lymphatic system to work and help in combating germs, bacteria, and illness.

7. Improves Lungs Function

The practice of Surya Namaskar helps in the utilization of respiratory system and lungs. It expands and contracts the air sacs of the lungs. It stops the germs to built up and also prevents many diseases of the respiratory system. The lungs get empty from the impure air and the brain gets fresh oxygen which makes us healthy and full of energy.

8. Corrects Hormonal Imbalance

Surya Namaskar balances the endocrine glands and helps to remove any irregularities of glands. It improves the blood flow.

9. Tones The Nerves and Nervous System

Sun Salutation gently massages, stretches and stimulates the nerves of the body. If the nerves are better it works efficiently with the organs and muscles of the body.

10. Helps In Muscles Loosening

It refreshes all the muscles of the body and offers good stretching to the whole body. As it expands and contracts the muscle it helps in the redirection of the impure blood to kidney and lungs. It is one of the best practice for losing the muscles and removing the stiffness from the body.

11. A Diabetic Controller

The asanas put pressure on the pancreas and make a good way. It stimulates and maintains the optimum level of insulin.

12. It Makes You Happy

Doing Yoga like Surya Namaskar brings positivity in you. At one time you can clear your head and concentrate on the creation. While doing the asanas you will see a positivity, happiness in yourself.

  • Detoxifies, from head to toe
  • Reduces belly fat:
  • Improves blood circulation
  • Aids in mental acuity and balance:
  • For a healthier gut
  • Higher energy levels


Surya Namaskar is an ideal start towards fitness. Must do it regularly and do as much as your body can bear the pain. If you will regularly do it soon you will become healthier, fitter and happier.

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