There is no life on earth without the sun. There are seasons, rainfall, oxygen to breathe, water to drink, and wake-up and sleep cycles, all because of the sun.
The sun is the vital life-driving source and is worshipped as God in many cultures. And Surya Namaskar is one of the ancient yogic practices to offer salutations to the sun.
Besides spiritual practice, Surya Namaskar is also considered one of the best physical practices.
Surya Namaskar is a dynamic yogic practice consisting of 12 postures practiced with conscious breathing. It is a complete body workout that offers various physical and mental health benefits.
enhanced mobility of all body joints
improved posture
increased efficiency of the immune system
builds muscle strength and endurance
burns body fat and reduces BMI
enhanced lung capacity
better cardiac health
promotes hormonal balance
better elimination of toxins and waste
stimulates secretions from endocrine glands
reduces stress and anxiety
improves reproductive health in both men and women
Surya Namaskar is best practiced at sunrise. The sun is a powerful source of energy, and this dynamic flow energizes our bodies and synchronizes us with the sun’s natural rhythm.
Surya Namaskar has many variations proposed by different yoga schools. And, the below picture depicts one of them:
1. Pranamasana; 2. Hastautthanasana; 3. Pada hastasana; 4. Ashwasanchalanasana; 5. Phalakasana; 6. Ashtanga namaskara; 7. Bhujangasana; 8. Adho mukha svanasana; 9. Ashwasanchalanasana; 10. Pada hastasana; 11. Hasta utthanasana; 12. Pranamasana.
Surya Namaskar has a unique property: it can be modified as pace and no. of rounds based on energy levels and needs. It can be practiced by all, including children, teenagers, youngsters, and older people.
Surya Namasakar is a gift from ancient Indian yoga that still remains one of the best health practices in modern times. It is the way of achieving holistic health with the union of body, mind, and breath.
I’ve been practicing Surya Namaskar every day, and honestly, it has significantly improved my gut issues and overall energy levels. This ancient flow truly feels like a complete reset for the body and mind when done consistently at sunrise.
That was such a beautifully written reflection on Surya Namaskar—it captures both the spiritual reverence and the practical health benefits in a way that feels complete and inspiring
It’s fascinating how yoga connects body, mind, and natural rhythms like sunrise. Surya Namaskar is one of the most accessible forms of exercise for all age groups.
Very beautifully explained.. along with benefits ayurveda also mentioned the contraindications of suryanmaskar Severe back pain (slip disc, acute sciatica),Severe cervical spondylosis, Uncontrolled hypertension,Serious heart disease / recent heart attack,HerniaPregnancy (especially 1st trimester; avoid strong forms later)During menstruation (avoid intense practice),Fever (Jwara) and acute illnessSevere weakness / low Bala,Acute rheumatoid arthritis ,or severe knee pain
Of course , the twelve poses increase flexibility, balance, and endurance by stretching and strengthening a variety of muscle groups.
Particularly for novices or those with pre-existing conditions, improper alignment or excessive practice can strain the knees, wrists, or lower back.
Not appropriate for everyone: To avoid complications, anyone with heart issues, hypertension, or spinal injuries should avoid or alter specific positions.
Great read! From my personal experience, Surya namaskar has such strengthening effects on the spine and the entire system. Doing it regularly can bring up our energy levels drastically, but it is important to learn and do it with a trained specialist just as any other field, as doing it wrong or when it is contraindicated can cause damage to the system!
Thank you for sharing the contraindications here. Yes, it’s like any workout that should be learned first and then practiced with the knowledge of when to avoid it.
Yes you are right,Suryanamaskar is an gift to us.Very effective,health 12 steps which give strengthning to our body,which keeps our body healthy and flexible.
The article describes the practice of surya namaskar beautifully. I think surya namaskar should be a part of your daily routine since it has many benefits associated with it.
