Explained: Benefits of surya namaskar & how to perform

Key takeaways:

What makes surya namaskar (aka the sun salutation) so remarkable is how it combines a physical workout with a moving meditation.

In this guide, we’ll see the benefits of surya namaskar, how to do the poses, and the breathing patterns for each pose so you can become the fittest version of yourself.

What are the benefits of doing surya namaskar?

Today, surya namaskar enjoys a global following.

Here's a fun fact: On 1st January 2024, over 50,000 people in Gujarat performed surya namaskar simultaneously at 108 venues in the state!

This is a testament to the growing popularity of surya namaskar and India’s soft power.

With appropriate, adequate practice, each surya namaskar pose will give you the strength and flexibility you need to master your physical, mental, and emotional health.

Yes, this total-body workout is sure to benefit^[1] your physical and mental health. Read on to know how surya namaskar can help you become a healthier, fitter, and better person.

Physical benefits

• It increases blood circulation.
• It strengthens the lungs, so the body can use oxygen more efficiently.
• It strengthens the bones, joints, and muscles.
• It increases flexibility and physical endurance.
• It corrects posture and protects from injury.

Reproductive health

• Females: It delays the early onset of periods^[1] in younger girls. It also balances hormones, reduces stress, and strengthens the body for future pregnancies.
• Males: It may protect sperm and semen from oxidative damage (DNA and cell damage due to imbalance between unstable molecules and antioxidants) and improve sperm motility (sperm movement in the female reproductive tract).

Mental and emotional health

• It sharpens mental focus and improves your ability to think, remember, reason, and learn.
• It helps you worry less and sleep better^[2].
• It builds self-confidence and self-discipline.
• It helps manage depression symptoms.

Hormone health

• It regulates hormones responsible for your metabolism, immunity, fertility, thinking, and cognition.
• It may increase the levels^[1] of hormones like Dehydroepiandrosterone (DHEAS) and Serum Growth Hormone (GH), which improves energy levels and enhances muscle growth.

Manages diseases better

Surya namaskar also helps in managing diseases^[1] like:

• Irritable Bowel Syndrome (IBS)
• Polycystic Ovarian Syndrome (PCOS)
• Diabetes
• Chronic schizophrenia (a neurological condition that affects one's perception of reality)
• Obesity
• Heart disease
• Malabsorption disorders
• Constipation

Is surya namaskar good for weight loss?

Yes, it is! Doing one complete round of surya namaskar burns approximately 14 calories. That's almost 4 calories every minute!

It reduces body fat and maintains a healthy Body Mass Index (BMI).

P.S. Not sure about your BMI? Try our BMI calculator to find out if (and how much) weight you really need to lose for a healthier, happier future.

It helps manage your metabolism, which makes the body utilise energy more effectively.

Therefore, the body becomes better at breaking down stored fat for fuel. The muscles require fewer calories to function, so you stay physically active for longer.

The result? You burn more calories.

But is surya namaskar for beginners?

In a Youtube video, Saurabh Bothra, a certified yoga instructor, shared:

How to do a surya namaskar?

You can do surya namaskar at different speeds. Go slow if you wish to go for a meditative experience or speed it up for a good aerobic workout.

But before we begin, let’s keep these important things in mind:

The 12 surya namaskar poses

Before you begin practising 12 surya namaskar steps, warm up with gentle stretches like shoulder rolls, spinal twists, and ankle rotations. This prepares your body for movement. A quick walk for 10-15 minutes is also equally effective.

And now, let us start!

1. Prayer pose (Pranamasana)
2. Raised arms pose (Hastauttanasana)
3. Standing forward bend (Padahastasana)
4. Equestrian pose (Ashwa sanchalanasana)
5. Stick pose (Dandasana)
6. Eight-limbed salutation (Ashtanga namaskara)
7. Cobra pose (Bhujangasana)
8. Mountain pose (Parvatasana)
9. Equestrian pose - Opposite leg (Ashwa sanchalanasana)
10. Standing forward bend (Padahastasana)
11. Raised arms pose (Hastauttanasana)
12. Prayer pose (Pranamasana)

1. Prayer pose (Pranamasana/Siddha sthiti)

Breath:

A mix of inhaling (purak) and exhaling (rechak).

Position:

• Stand on the mat with your feet together.
• Now, bring your palms at chest level and join them.
• Your spine must be straight and your shoulders relaxed.

2. Raised arms pose (Hastauttanasana)

Breath:

Inhale as you start stretching your arms (purak) and hold your breath while holding the pose.

Position:

• Gently bring both your arms overhead and keep them close to the ears.
• Now, arch your back slightly backwards. Do not overstretch.
• Your eyes should be looking at the sky.

3. Standing forward bend (Padahastasana)

Breath:

Exhale (rechak) when you start bending forward.

Position:

• Bend forward from the waist. Try to keep your legs straight and not bend the knees.
• Try to place your palms on the floor beside your feet. If it’s not possible, toe-touching works just fine.
• Your head should come close to your knees.
• Hold for 5-10 seconds (or as long as comfortable).

4. Equestrian pose (Ashwa sanchalanasana)

Breath:

Inhale (purak) as you hold the pose.

Position:

• Continuing the position above, slowly bring your left leg to the back so the knee touches the floor.
• Now bend your right knee at 90 degrees. This way, the right foot will be located between the palms.
• Lift your back (spine) gently and look upwards. Focus on the space between the eyebrows.

5. Stick pose (Dandasana)

Breath:

Exhale (rechak) once you reach the above-mentioned pose.

Position:

• Gently bring your right leg back.
• Support the body with your arms perpendicular to the floor - as if you are just starting a push-up.
• Try to maintain a straight line from head to heel.

6. Eight-limbed salutation (Ashtanga namaskara)

Breath:

Hold your breath (bahya kumbhak) once you are in the final position.

Position:

• First, lower your knees to the floor.
• This is followed by lowering the chest and forehead.
• Your hips should be slightly elevated.
• In essence, you are maintaining eight points of contact:
  • Two hands
  • Two feet
  • Two knees
  • Chest
  • Forehead

7. Cobra pose (Bhujangasana)

Breath:

Inhale as you stretch upwards and hold your breath (purak).

Position:

• Lower your hips to the floor.
• Your palms, knees, and toes will remain in the same position as they were in Ashtanga Namaskara.
• Now raise your chest in a forward and upward direction.
• Slowly arch your back and tilt your head backwards.

8. Mountain pose (Parvatasana)

Breath:

You must completely exhale (rechak) till you reach the final position.

Position:

• Slowly lift your hips upward to form an inverted V-shape position.
• Your heels should press on the floor.
• Bring your head between your arms while keeping the latter straight.

9. Equestrian pose (Ashwa sanchalanasana)

Breath:

Inhale (purak) as you hold the pose.

Position:

• Continuing the position above, slowly bring your right leg to the back so the knee touches the floor.
• Now bend your left knee at 90 degrees. This way, the right foot will be located between the palms.
• Lift your back (spine) gently and look upwards. Focus on the space between the eyebrows.

Note: This pose is similar to pose 4, but this time, you will change sides (left becomes right and vice-versa).

10. Standing forward bend (Padahastasana)

Breath:

Exhale (rechak) when you start bending forward.

Position:

• Bend forward from the waist. Try to keep your legs straight and not bend the knees.
• Try to place your palms on the floor beside your feet. If it’s not possible, toe-touching works just fine.
• Your head should come close to your knees.
• Hold for 5-10 seconds (or as long as comfortable).

Note: The breathing pattern and pose are similar to pose 3.

11. Raised arms pose (Hastauttanasana)

Breath:

Inhale as you start stretching your arms (purak) and hold your breath while holding the pose.

Position:

• Gently bring both your arms overhead and keep them close to the ears.
• Now, arch your back slightly backwards. Do not overstretch.
• Your eyes should be looking at the sky.

Note: This follows the same technique and breathing pattern as pose 2.

12. Prayer pose (Pranamasana)

Breath:

A mix of inhaling (purak) and exhaling (rechak).

Position:

• Stand on the mat with your feet together.
• Now, bring your palms at chest level and join them.
• Your spine must be straight and your shoulders relaxed.

Note: This pose uses the same movements and breathing pattern as pose 1.

Once you are done with your rounds, you can cool down with some gentle stretches or lie down in the corpse pose (shavasana) for 15-20 minutes.

Even celebs love a good surya namaskar

This centuries-old practice is relevant even today. Celebrities who love a holistic approach to health regularly practise surya namaskar.

For instance, here is actor Milind Soman practising surya namaskar with his wife.

Who knew the secret to his fitness lies in 12 surya namaskar poses?

View this post on Instagram

A post shared by Milind Usha Soman (@milindrunning)

Who should be careful while doing surya namaskar?

Some conditions may require you to be careful while doing surya namaskar, modify your technique or avoid doing it altogether. These include:

• Pregnant women (especially in the second and third trimester). Consult a prenatal expert for advice on safer alternatives.
• Menstruating women (as it involves forward bending and adds pressure on the abdomen).
• Senior citizens (vulnerable due to weaker joints, reduced muscle strength, balance issues, cardiovascular risks, and slower recovery).
• People with spinal conditions like slipped discs or chronic back pain.
• People with any physical injury.
• People with severe arthritis or other joint-related issues.
• People with uncontrolled high or low blood pressure.
• People with recent heart or abdominal surgery.
• People with hernia (where an organ or part of it pushes through a weak spot in the muscle or tissue).
• People with peptic ulcer (an open sore in the inner lining of the stomach or intestine).

But this does not mean you have to stop exercising.

With your yoga trainer’s help, you can do surya namaskar by modifying its poses or trying some alternative workouts (to know more, refer to the FAQ section below)

If you're elderly or have limited mobility, take it slow—there's no rush. Start with gentle stretches or chair yoga to build flexibility and strength before you ease into the full surya namaskar sequence.

12 steps to better health

With time, you'll find how elegantly the 12 poses of surya namaskar benefit your body, calm your mind (and help you lose weight, of course).

Whether you do it during sunrise or any other time of day, what matters most is that you show up, stay consistent, and use the proper technique. But start slow and build your stamina bit by bit.

Speaking of weight loss, remember, it is different for everyone. That’s why it’s best to find an approach that works for your body.

If you wish to make your fitness journey even more effective, Aktive’s weight loss plans will help you stay accountable, build healthy habits, and lose weight sustainably.

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