15 Benefits of Surya Namaskar (Sun Salutation)

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benefits of Surya Namaskar

Are you battling stiff backs from hunching over screens, sluggish mornings with zero motivation, and that nagging feeling you should be doing more for your health? Oh, wait! That, too, without spending expensive gym memberships or requiring hours of free time. Enter Surya Namaskar!

Yoga, which means “to unite with the self” or “become one,” has been part of our ancient culture. It helps unite the body and mind and allows one to breathe synchronously. Surya Pranam yoga is a critical aspect of yoga practice. It is a holistic workout that benefits the body, mind, and spirit.  In this blog, we will delve deep into the multifaceted advantages of Surya Namaskar, exploring its impact on physical health, mental well-being, and spiritual connection.

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About Surya Namaskar

Also called the Sun Salutation, it is a traditional yoga sequence involving 12 postures. It’s a simple yet effective way to start the day with a healthy routine. Each posture is done in coordination with deep breaths. It’s a way to honor the sun god, a source of energy and vitality. 

Surya Namaskar isn’t just a routine; it’s a gateway to improved flexibility, strength, and overall fitness. It enhances mental focus and reduces stress. Regular practice helps increase physical and psychological balance. 

Further, Surya Namaskar is a well-known fitness routine because practicing it involves several stretches and exercises which, apart from being easy, are effective in providing health benefits. It is also an accessible form of exercise for many as it does not involve heavy equipment.

Also Read: Muladhara Root Chakra: Location, Activation & Balance, Mantra

Beej Mantra Chanting During Surya Namaskar

The practice of Surya Namaskar is often enhanced by the recitation of beej mantras, sacred sounds that are believed to carry specific vibrations and energies. These mantras are associated with the different chakras, or energy centers, in the body and help to activate and balance them.

As you move through the postures of Surya Namaskar, you can chant the corresponding beej mantra for each chakra. This helps deepen your focus and concentration and connect with your body’s subtle energies. It can also be a way to express gratitude for the sun, which is the source of all life on earth.

Here is a list of the beej mantras for the 12 chakras, along with the corresponding postures of Surya Namaskar:

  1. Pranamasana (Prayer Pose): Om Hram Mitraya Namah
  2. Hasta Uttanasana (Raised Hands Pose): Om Hrim Ravaye Namah
  3. Hastapaadasana (Hand-to-Foot Pose): Om Hroom Suryaya Namah
  4. Ashwa Sanchalanasana (Equestrian Pose): Om Hraim Bhanave Namah
  5. Dandasana (Plank Pose): Om Hraum Khagaya Namah
  6. Ashtanga Namaskara (Eight-Limbed Pose): Om Hrah Pushne Namah
  7. Bhujangasana (Cobra Pose): Om Hram Hiranyagarbhaya Namah
  8. Adho Mukha Svanasana (Downward-Facing Dog Pose): Om Hrim Maricaye Namah
  9. Ashwa Sanchalanasana (Equestrian Pose): Om Hraum Bhavanave Namah
  10. Uttanasana (Standing Forward Bend): Om Hraim Bhanave Namah
  11. Hasta Uttanasana (Raised Hands Pose): Om Hrim Ravaye Namah
  12. Pranamasana (Prayer Pose): Om Hram Mitraya Namah

You can chant the mantras silently to yourself or chant them aloud. If you are new to chanting, you can start by chanting just one mantra for each round of Surya Namaskar. As you become more comfortable, you can gradually add more mantras.

The practice of Surya Namaskar with beej mantras can be a powerful way to connect with your body, mind, and spirit. Firstly, beej mantras enhance focus and concentration. Chanting directs your mind inward, preventing distractions and allowing you to connect with each movement fully. This heightened awareness deepens your experience of Surya Namaskar, making it more than just a physical exercise.

Secondly, each beej mantra resonates with a specific chakra in the body. You can stimulate and balance its energy by chanting the corresponding mantra as you move through the posture that targets that chakra. This can lead to overall well-being, as balanced chakras are believed to contribute to physical and mental health.

Finally, incorporating beej mantras adds a layer of gratitude to your practice. The sun is the source of life on earth, and chanting these mantras becomes a way to express thankfulness for its life-giving energy. This deepens the connection between your practice and the natural world.

Advantages of Surya Namaskar

As per the insights of numerous yoga experts, Surya Namaskar offers a unique set of health benefits:

1. Improves Blood Circulation

Throughout the Surya Namaskar, the dynamic inhaling and exhaling process keeps the blood oxygenated and the lungs ventilated. Fresh blood flow in the body is an outstanding technique for cleansing the body of poisonous substances and carbon dioxide.

2. Ignites the Digestive Fire

Surya Pranam yoga ignites the digestive fire or Agni. When your digestive fire is intense, digestion is good, stamina and energy are better, and you feel healthier.

3. Boosts the Functioning of the Digestive System

Surya Namaskar improves the functioning of your digestive system by increasing blood flow to the stomach-related tract, enabling the digestive organs to work more efficiently. The forward bend posture expands the space in your abdomen, releasing trapped gases from your system.

Also Read: Importance of Yoga On Our Daily Life (Impact & Benefits)

4. Aids in Weight Loss

By incorporating the Surya Namaskar into your routine and performing them briskly, you can strengthen your muscles and effectively reduce abdominal fat. The asanas fortify the musculoskeletal system and help tone the abs. 

5. Increased Vitality

Surya Namaskar’s practice is more than just physical exercise; it’s a comprehensive practice that rejuvenates both the body-mind relationship. Regular practice elevates your energy levels, leaving you feeling more invigorated and alive. It’s an ideal way to start your day, setting an upbeat pace for the hours ahead.

6. Helps Detox

Active breathing and exhalation thoroughly ventilate the lungs and oxygenate the blood. This also aids in the body’s detoxification by removing carbon dioxide and other poisonous gases.

7. Healthy Lower Body

The pranam asana, the first and last posture of Surya Namaskar, strengthens the lower body. Legs, lower legs, and feet are reinforced. The postures strengthen the hips, relieve sciatica, and prevent flat feet. One of the most critical scientific benefits of Surya Namaskar is that it connects the left and right hemispheres of the brain.

8. Balances the Body and Mind

Since the practice works on every part of the system, there is harmony between the body and mind. A greater mind-body connection is developed, and balance improves. 

9. Become More Intuitive

Regular practice of Surya Namaskar and meditation helps the solar plexus grow and become as big as one’s palm. Expanding the solar plexus helps develop your intuitive ability and brings more focus. Moreover, the contraction of the solar plexus can lead to depression and other negative tendencies.

10. Glowing Skin and Luscious Hair

Surya Namaskar combines various yoga asanas to increase oxygen and blood flow, resulting in a youthful glow and a long, healthy mane. It promotes blood circulation to restore the glow on your face while avoiding wrinkles and making your skin look younger and more vibrant.

11. Regulates the Menstrual Cycle

Surya Namaskar regulates the menstrual cycle, lessens period pain, and helps in a more balanced cycle. Symptoms of any imbalances are managed more efficiently and effectively. Yoga asanas stimulate sluggish glands and improve hormonal health. Read our blog on Yoga During Periods: 6+ Best Poses & Practices to learn how incorporating yoga into your routine during menstrual periods can be a soothing and nurturing practice.

12. Aids in Muscles and Joints Strength

Surya Namaskar postures stretch and strengthen your muscles, joints, tendons, and skeletal system. They also improve the adaptability of your spine. Your limbs become symmetrical as you practice the asanas so that your internal vital organs work better.

13. Calms Your Body

Yoga postures have a soothing effect on the brain when performed. Similarly, Surya Namaskar poses like downward dog and cobra pose, gently stimulate the nerves, alleviate anxiety, and fortify the nervous system, all promoting a sense of calm and tranquility.

14. Activates the Heart 

During the prayer stance, the hands are clasped before the heart. According to Yogic norms, this mudra activates the heart chakra and stimulates the lotus heart to open up with attention.

15. Solves Blood Pressure and Heart Problems

Surya Namaskar strengthens the heart muscles and repairs irregular heartbeats as a natural blood pressure treatment. The practice helps maintain blood sugar levels under control, which can prevent heart problems.

A Breakdown of Surya Namaskar Poses

Surya Namaskar is a dynamic vinyasa, meaning a flow where each posture seamlessly transitions into the next with coordinated breath. While there can be variations, a typical Surya Namaskar sequence comprises 12 postures performed in a specific order. Here’s a basic breakdown:

1. Pranamasana (Prayer Pose)

Stand at the end of your mat. Join your feet, and balance your weight equally on both feet. Expand your chest and relax your shoulders. Inhale and lift both arms from the sides, and exhale to bring your palms together in front of your chest in a prayer position.

2. Hastauttanasana (Raised Arms Pose)

Inhale and lift the back and arms. Keep the biceps close to the ears. Stretch the entire body up from the heels to the tips of the fingers.

3. Hasta Padasana (Hand to Foot Pose)

Inhale and bend forward from the waist, keeping the spine erect. Bring your hands to the floor beside your feet as you exhale completely.

Also Read: What are the Shat Kriyas in Yoga? Full Guide

4. Ashwa Sanchalanasana (Equestrian Pose)

Inhale and push your right leg back. Bring the right knee to the floor and look up.

5. Dandasana (Stick Pose)

Inhale, take the left leg back and bring the body in a straight line.

6. Ashtanga Namaskara (Salute with Eight Parts)

Bring your knees to the floor and exhale. Take the hips back slightly, slide forward, and rest your chin and chest on the mat. Raise your posterior a little bit. The hands, feet, knees, chest, and chin should touch the floor.

7. Bhujangasana (Cobra Pose)

Slide forward and raise the chest into the Cobra pose. Keep your elbows bent in this pose so the shoulders are away from the ears. Look up.

8. Parvatasana (Mountain Pose)

Lift the tailbone and hips to bring the body into an inverted V pose.

9. Ashwa Sanchalanasana (Equestrian Pose)

Bring the right foot forward between the hands, the left knee to the floor, and press the hips down. Look up.

10. Hasta Padasana (Hand to Foot Pose)

Exhale and bring the left foot forward. Keep the palms on the floor. You may bend the knees if necessary.

11. Hastauttanasana (Raised Arms Pose)

Breathe and roll the spine up. Raise the hands and bend backward, pushing the hips slightly outward.

12. Tadasana (Mountain Pose)

Straighten the body and bring the arms down as you exhale. Relax in this position and observe the sensations in your body.

Precautions to Take Before Practicing Surya Namaskar

  • Don’t eat or drink before and after doing Surya Namaskar.
  • Before practicing Surya Namaskar, an adequate warm-up is necessary.
  • It should be appropriately synchronized with breathing.
  • In case you have any medical problems, consult your doctor.
  • Avoid Surya Namaskara during the pregnancy and menstrual period.
  • Perform Surya Namaskar in a peaceful place with fresh air.
  • Practice daily so that your body gets used to the process.
  • Follow the instructions correctly to maintain the correct body posture.
  • Don’t hold complicated postures for long, as it could result in an injury.
  • Stay focused while doing the Surya Namaskar; it can hinder the results.
  • Wear comfortable clothing to perform the Surya Namaskar comfortably and without getting in the way.

Also Read: 4 Paths of Yoga: Bhakti, Karma, Jnana, Raja (With Principles)

FAQs on Benefits of Surya Namaskar

1. What is the purpose of Surya Namaskar?

Surya Namaskar, a dynamic and invigorating sequence, provides a complete workout for the body and mind. It not only enhances flexibility, strength, and balance but also promotes mental focus and relaxation. Moreover, it serves as a form of gratitude and salutation to the sun, symbolizing the profound connection between nature and one’s inner self.

2. Does Surya Namaskar increase height?

Surya Namaskar has many benefits, such as improved posture and spinal flexibility, which may give the appearance of increased height. However, it does not increase height once your growth plate closes after puberty.

3. Can Surya Namaskar reduce belly fat?

Yes, Surya Namaskar poses are part of a comprehensive workout that engages multiple muscle groups. A healthy diet and regular exercise helps reduce belly fat.

4. What will happen if I practice 30 Surya Namaskars daily?

Engaging in 30 Surya Namaskars daily can significantly enhance cardiovascular health, improve flexibility, strengthen muscles, aid in weight loss, and boost overall stamina and energy levels. However, it’s vital to maintain proper form to avoid any potential injuries.

5. What are the long-term benefits of practicing Surya Namaskar?

Regular practice of Surya Namaskar leads to a stronger, more flexible body and improved cardiovascular health. Over time, you may experience better digestion, a balanced nervous system, and a more regulated metabolism. This holistic approach to wellness can contribute to a higher quality of life and increased energy levels.

6. Does Surya Namaskar improve focus and concentration?

Yes, Surya Namaskar improves your focus and concentration. The flowing movements and deep breathing require mindfulness, training your brain to stay present. Additionally, Surya Namaskar promotes mental clarity and sharpens your cognitive function by reducing stress and increasing blood flow to the brain. With regular practice, you may be better able to concentrate on tasks and studies.

7. Does Surya Namaskar improve cardiovascular health?

Yes, Surya Namaskar offers significant benefits for your cardiovascular health. The continuous posture sequence increases your heart rate like a light jog. This improves blood circulation, delivering oxygen and nutrients more efficiently. Over time, regular practice can strengthen your heart muscle and lungs, boosting your overall cardiovascular health and endurance.

8. What are the physical benefits of Surya Namaskar?

Surya Namaskar offers several physical benefits. The flowing sequence strengthens and tones muscles throughout your body, improving flexibility. This dynamic practice increases your heart rate, boosting cardiovascular health and stamina. Additionally, Surya Namaskar can improve your posture and balance, leading to a more limber and agile body.

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Conclusion

Surya Namaskar, often called the‘ heart and soul’ of yoga, is a unique and dynamic sequence of 12 asanas. Unlike any other, this practice draws energy and nourishment from the sun, a vital source of life. Surya Namaskar transcends the realm of physical exercises, offering a holistic experience that nurtures the body, mind, and spirit. 

By embracing the Surya Namaskar and incorporating them into your day-to-day routine, you can embark on a transformative journey toward optimal health, vitality, and inner peace. Whether seeking to improve flexibility, boost energy levels, or cultivate mindfulness, Surya Namaskar offers a path to holistic well-being accessible to practitioners of all levels. So roll out your mat, greet the sun, and let the healing power of Surya Namaskar illuminate your life.

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