Surya Namaskar Poses: How to do it and get benefits

Yoga is one of the best jewels for a healthy and pure mind. It has existed for millions of years and is still practiced today. One part is Surya Namaskar. Many yoga teachers and rishis do Surya Namaskar Poses every morning before proceeding with other yoga poses. Therefore, in this blog, you will learn about Surya Namaskar poses for a better life.

Why do surya namaskar? 

Before you learn about various Surya Namaskar Poses, you must know the reason behind doing them. In India, the Sun is the father figure who gives you protection, food, and power to live a good life. Doing Surya Namaskar not only keeps you fit but is also a way of thanking God Sun for his kindness. Doing it every morning gives you confidence and relaxes your mind and body. 

Benefits of doing the Surya Namaskar Poses:

• Helps in strengthening your muscles and joints:

Surya Namaskar includes poses that stretch and move different parts of the body. This helps strengthen and flex your muscles and joints and prepare them for daily activities.

• Building your immunity:

Doing it regularly improves blood flow and breathing. It keeps your body strong and helps fight off common illnesses like colds and coughs.

• Detoxifying your body:

It improves blood circulation and helps remove waste and toxins from your body through sweat and deep breathing, keeping you clean and healthy inside.

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• It helps you lose weight:

This yoga sequence burns calories and improves metabolism. If done daily, it helps maintain a healthy weight and reduces extra body fat.

• Balancing your body and mind:

It calms your mind while strengthening your body. This balance helps you feel more relaxed, focused, and peaceful throughout the day.

• It fills your body with energy:

The poses increase the flow of oxygen in your body, which makes you feel more active and energetic, just like after a good workout.

• Good for skin care and hair care:

Better blood flow brings a healthy glow to your skin and strengthens your hair roots, keeping your skin clear and hair shiny.

• Igniting the digestive fire:

It stimulates the stomach and digestive organs, helping your body digest food better and preventing problems like bloating or constipation.

• Promoting the digestion:

When digestion improves, your body gets more nutrients from food, helping you grow strong and stay fit without stomach troubles.

• Reducing stress and anxiety:

If you breathe and stretch while doing Surya Namaskar everyday, then it calms your mind . . They relax the nerves and make you feel less worried or tense.

• Regulation of the menstruation cycle (for girls):

It improves blood flow and balances hormones, which helps in making the monthly cycle more regular and less painful.

• Improving the sleep quality:

It helps your mind relax, and your body unwind, making it easier to fall asleep and enjoy deeper, better rest at night.

Types of Surya Namaskar Poses: 

The 12 Poses of Surya Namaskar

Here's a simple guide to each pose, along with its benefits:​

Pranamasana (Prayer Pose)

• How to do it: Stand straight with feet together, hands joined in front of the chest.
• Benefit: Helps calm the mind and prepares you for the sequence.​

Hasta Uttanasana (Raised Arms Pose)

• How to do it: Inhale and stretch your arms upward and slightly backward.
• Benefit: Stretches the chest and abdomen, improving lung capacity.​

Padahastasana (Hand to Foot Pose)

• How to do it: Exhale and bend forward to touch your toes.
• Benefit: Enhances flexibility of the spine and legs.​

Ashwa Sanchalanasana (Equestrian Pose)

• How to do it: Inhale, step your right leg back, and look up.
• Benefit: Strengthens the legs and opens the chest.​

Dandasana (Stick Pose)

• How to do it: Exhale, bring the left leg back, keeping the body in a straight line.
• Benefit: Builds core strength and posture.​

Ashtanga Namaskara (Salute with Eight Parts)

• How to do it: Lower your knees, chest, and chin to the floor.
• Benefit: Strengthens arms and shoulders.​

Bhujangasana (Cobra Pose)

• How to do it: Inhale and lift your chest upward.
• Benefit: It improves the flexibility of the spine and also makes your abdomen good.

Adho Mukha Svanasana (Downward Facing Dog)

• How to do it: First you need to exhale ( breathe out) and then lift your hips to form an inverted V Shape.
• Exhale, lift your hips to form an inverted V shape.
• Benefit: Strengthens the arms and legs, stretches the back.​

Ashwa Sanchalanasana (Equestrian Pose)

• How to do it: Inhale, bring the right foot forward between the hands.
• Benefit: Same as step 4.​

Padahastasana (Hand to Foot Pose)

• How to do it: Exhale, bring the left foot forward and bend down.
• Benefit: Same as step 3.

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Hasta Uttanasana (Raised Arms Pose)

• How to do it: Inhale, stretch your arms upward and slightly backward.
• Benefit: Same as step 2.

Pranamasana (Prayer Pose)

• How to do it: Exhale, stand straight with hands joined in front of the chest.
• Benefit: Same as step 1.

Benefits of Surya Namaskar

Practicing Surya Namaskar daily can:

• Improve flexibility and posture.
• Strengthen muscles and joints.
• Enhance concentration and mental clarity.
• Boost energy levels and reduce stress

Adding Surya Namaskar Poses to your daily routine is an easy and powerful way to make your body stronger, healthier, and more active. This old yoga practice not only makes your body fit and boosts your immunity but also helps you feel calm and happy. By doing all the 12 poses every day, you can improve your health, digestion, and skin glow and find more peace inside. Whether you are new to yoga or already practicing it, starting your morning with Surya Namaskar Poses is a great way to feel fresh and positive. So, make this simple habit a part of your life and enjoy all the amazing benefits it gives you!

F.A.Qs:

Que1. What are the main Surya Namaskar Poses and their benefits?

Ans: Surya Namaskar Poses include a series of 12 yoga asanas that stretch and strengthen the entire body. These poses enhance flexibility, improve posture, boost blood circulation, and calm the mind.

Que 2. What is the purpose of chanting Surya Namaskar Mantras during practice?

Ans : Surya Namaskar Mantras are chanted to honor the Sun and invoke spiritual energy. Reciting them while performing the Surya Namaskar Poses deepens concentration and enhances the meditative quality of the practice.

Que3. How many rounds of Surya Namaskar should I do daily?

Ans: Beginners can start with 3–6 rounds daily, gradually increasing to 12 or more, depending on stamina and health goals.

Que 4. Can Surya Namaskar be practiced without chanting mantras?

Ans: Yes, while mantras add a spiritual dimension, Surya Namaskar can still provide full physical benefits without them.

Que 5. When is the best time to do Surya Namaskar?

Ans: The best time is early morning on an empty stomach, ideally facing the rising Sun for maximum benefits.