11 Best Benefits of Surya Namaskar

Benefits of Surya NamaskarSurya Namaskar is a traditional form of yoga, practiced from ancient times. A Sanskrit term, ‘Surya Namaskar’ means paying obeisance or respects to the Sun, before sunrise on an empty stomach, for revitalizing the entire being. A meditative form of yoga, consisting of 12 different poses which includes the Asanas, pranayams, mantras and mudras; this is performed initiating the use of the entire muscles, bones and ligaments, promoting overall wellbeing.


The Twelve Postures of Surya Namaskar
  1. Pranam Asana (salutary pose)
  2. Hasta uttanasana (Raised arm posture)
  3. Padahastasana (Hand to foot posture)
  4. Ashwa Sanchalanasana (Equestrian posture)
  5. Parvatasana (Mountain posture)
  6. Ashtanga Namaskara (Salutation with eight limbs)
  7. Bhujangasana (Cobra posture)
  8. Parvatasana (Mountain posture)
  9. Ashwa Sanchalanasana (Equestrian posture)
  10. Padahastasana (Hand to foot posture)
  11. Hasta Uttanasana (Raised arm posture)
  12. Pranamasana (Salutation posture)

Health Benefits of Surya Namaskar

Surya Namaskar which involves the use of the whole body acts more or less as a kind of warm up exercise, paving the way for more intense forms of yoga.


1) Benefits the Ligaments and Muscles

Surya namaskar acts as an amazing workout for the whole skeletal system. This includes the muscles, ligaments and joints, particularly of the legs, neck and shoulder areas. It increases flexibility of the spine; enhancing balance, posture and height.


2) Promotes Digestive Health

Regular practise of these asanas improve digestive health, getting rid of gas/flatulence, secreting the digestive enzymes and keeping the digestive juices flowing effectively. Apart from this, it also regulates bowel movement, eases constipation and piles keeping the gastrointestinal tract in good health. [Read more: Effective Home Remedies for Piles]


3) Strengthens the Bones

Paying homage to the rising sun helps better absorption of calcium and vitamin D substances. This strengthens the bones and prevents bone demineralisation particularly in women.


4) Helps Insulin Secretion

Surya namaskar aids better circulation of blood in the body. This helps control blood sugar levels by stimulating the pancreas and improving insulin secretion effectively.


5) Relieves Anxiety/ Insomnia

Sun salutation involves deep breathing and relaxation techniques, coupled with physical exercise which offers amazing benefits for the nervous system. This alleviates anxiety, depression and restlessness, besides preventing insomnia and other sleep related disorders. It also keeps the mind clear and the brain sharp, improving memory. [Read: Tips to Get a Good Night’s Sleep]


6) Neutralises Thyroid Secretion

Improper thyroid function is one of the major factors for obesity and weight gain. However, practising Surya Namaskar on a regular basis helps neutralize thyroid secretion, aiding ideal body weight.


7) Perks up Women’s Health

Doing Surya Namaskar on a daily basis is beneficial for most people, especially women. The hormonal secretions in the brain, such as the hypothalamus, adrenal and the pituitary glands play an important role in determining the state of a woman’s health right from the time of puberty to menopause. Hence, practising these asanas assuages irregular menstruation, Metrorrhagia, enabling easy pregnancy and other problems related to reproduction, pregnancy and childbirth.


8) Stops Hair Fall      

Sun salutation enhances blood circulation, therefore it prevents the hair from turning grey, stops hair fall and promotes hair growth.


9) Makes Skin Glow

Paying homage to the sun acts as a natural anti ageing solution keeping the skin glowing and radiant. It also prevents formation of fine lines and wrinkles, making the skin appear soft and young, free of pimples and acne.


10) A Natural Body Detox

The deep breathing exercises that are a part of surya namaskar benefits to detox the body naturally. It prevents blood from deoxygenating and keeps the lungs well ventilated by imparting a rejuvenated feel keeping the energies high and active all day through.


11) Helps Weight Loss

Surya namaskar which demands a lot of bending and stretching helps burn body fat and calories, especially around the abdomen.



According to expert opinion it is advisable to avoid surya namaskar and consult a physician’s opinion if suffering from…

  • Heart ailments
  • High blood pressure
  • Hernia
  • Back pain
  • Arthritis
  • Slip disk
  • Pregnancy
  • Menstruation

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