June 18, 2021

7 reasons to practice Surya Namaskar every day

Surya Namaskar  (surya means "sun" and namaskar means"greetings" or ‘salutations" from Sanskrit) is one of the most important yoga practices.
In Hinduism, Surya is the God of the sun, the creator of the universe, the source of all life, and in Vedic tradition the sun is symbolic of consciousness and the Divine.
When to practice:
Surya Namaskar is usually practiced in the morning, since the air is filled with prana shakti, or life energy. It is an energizing and efficient way to connect with inner strength and stability. Surya Namaskar can be used as a complete practice for the mind, body and soul or as a perfect warm-up before longer yoga practice. The sequence stimulates all muscles, organs, systems and chakras in addition to cultivating concentration and stillness of mind.
What to practice:
The traditional sequence of Surya Namaskar comprises 12 poses:
  1. Pranamasana (Prayer Pose)
  2. Urdhva Hastasana (Upward Salute)
  3. Uttanasana (Standing Forward Fold)
  4. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
  5. Chaturanga Dandasana (Plank Pose)
  6. Ashtanga Namaskara (Eight Limbed Salute)
  7. Bhujangasana (Cobra Pose)
  8. Adho Mukha Svanasana (Downward-facing Dog Pose)
  9. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
  10. Uttanasana (Standing Forward Fold)
  11. Urdhva Hastasana (Upward Salute)
  12. Tadasana (Mountain Pose)
Surya Namaskar - traditional
However you can find modified variations with additional postures which are taught by different schools of yoga.
For example, Ashtanga yoga teaches two sequences Surya Namaskar A and Surya Namaskar B.
Surya Namaskar - A
Surya Namaskar - B
Each posture transition is supported by inhalation or exhalation which allows a practitioner to connect to their breath and go into a meditative state, once all the moves are remembered.
7 reasons to practice Surya Namaskar daily
Regular practice of Surya Namaskar provides so many amazing health benefits.
Here are seven reasons to do Sun Salutations every day:
  1. Increase your energy circulation
  2. Improve your strength and flexibility
  3. Maintain cardiovascular health
  4. Relieve stress and fatigue
  5. Lengthen and tone your muscles
  6. Stimulate your nervous system
  7. Experience moving meditation
Mantras to enhance your experience
12 asanas in Surya Namaskar sequence can be performed while chanting 12 different Mantras (verbally or in your mind), which help with transferring and assimilating the energy from the sun and add a profound spiritual element to the practice. Make sure you chant the Surya Namaskar Mantras with gratitude.
Surya Namaskar - mantras
How many times you should practice Surya Namaskar
Surya Namaskar is ideally practiced twelve sets daily. One set includes two rounds -one round with the right leg, one with the left.
To reach a maximum effect from the practice - try facing east during the first morning sun rays, breathing correctly and chanting the Mantras.
Although Sun Salutation sequence might look pretty easy, it might become pretty challenging if practiced multiple times.
Please note:
It is highly advisable that you practice yoga under supervision of a Yoga Teacher to make sure you have a safe practice. If you practice by yourself, listen to your body , modify if needed, and remember that you should never experience any pain when practicing . In case of any medical condition, practice yoga only after consulting your doctor and a Yoga teacher.

1 comment

Surya namaskar is a very powerful yoga for overall weight loss and you don’t need anything else if you perform these everyday. The power of surya namaskar is on another level. Great article, thank you for sharing.

Kapil Garg November 20, 2023

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