12 Big benefits of Surya Namaskar : What is Surya Namaskar

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In this article 12 Big benefits of Surya Namaskar : What is Surya Namaskar

What is Surya Namaskar

12 Big benefits of Surya Namaskar, also known as Sun Salutation, is a sequence of yoga postures performed in a flowing manner, typically done in the morning to greet the rising sun. This ancient practice has its roots in traditional Indian yoga and is considered a complete body workout. The sequence consists of a set of twelve postures, each with its own significance, and is often accompanied by controlled breathing.

How to do surya namaskar step-by-step ?Surya Namaskar Kaise Karen?

  1. Pranamasana (Prayer Pose): Stand at the edge of your mat with feet together, palms pressed together in a prayer position at your chest. This posture symbolizes acknowledging the divine energy.
  2. Hasta Uttanasana (Raised Arms Pose): Inhale as you lift your arms up and arch backward, stretching the whole body. This pose helps improve flexibility in the spine.
  3. Hasta Padasana (Hand to Foot Pose): Exhale as you bend forward from the waist, keeping the spine straight. Try to touch the floor with your hands while keeping the knees straight.
  4. Ashwa Sanchalanasana (Equestrian Pose): Inhale, take your right leg back, and place the right knee on the floor. Keep the left knee bent, and look up. This pose stretches the hip flexors.
  5. Dandasana (Stick Pose): As you exhale, bring the left leg back to align with the right, forming a plank position. Keep the body in a straight line.
  6. Ashtanga Namaskara (Salute with Eight Parts or Points): Gently lower your knees, chest, and chin to the floor while keeping the hips elevated. Eight parts of the body touch the floor in this pose – two hands, two feet, two knees, chest, and chin.
  7. Bhujangasana (Cobra Pose): Inhale as you slide forward, lifting the chest and head off the ground. Keep the elbows bent and shoulders relaxed. This pose strengthens the back muscles.
  8. Adho Mukha Svanasana (Downward Facing Dog): Exhale, lifting the hips and tailbone towards the sky, forming an inverted V-shape. Straighten the legs and keep the palms flat on the ground. This pose stretches the entire back of the body.
  9. Ashwa Sanchalanasana (Equestrian Pose – opposite leg): Inhale as you bring the right foot forward between the hands, left knee on the floor, and look up.
  10. Hasta Padasana (Hand to Foot Pose – opposite leg): Exhale and bring the left foot forward next to the right, keeping the knees straight. Touch the floor with your hands.
  11. Hasta Uttanasana (Raised Arms Pose – opposite leg): Inhale, sweeping the arms up and arching backward, stretching the entire body.
  12. Pranamasana (Prayer Pose): Exhale and stand upright in the prayer position, completing the sequence.

12 Big benefits of Surya Namaskar

1. Upgrades Adaptability:

Surya Namaskar includes a scope of forward and in reverse twisting stances that advance adaptability in the spine, shoulders, and appendages. Customary practice can progressively work on your general adaptability, making day to day developments more liquid and agreeable.

2. Reinforces Muscles:

The arrangement of asanas (stances) in Surya Namaskar connects with different muscle gatherings, prompting further developed strength. This full-body exercise assists work with muscling tone, particularly in the center, arms, and legs, adding to by and large actual wellness.

3. Supports Cardiovascular Wellbeing:

The unique idea of Surya Namaskar raises the pulse, advancing cardiovascular wellbeing. This assists upgrade with blooding dissemination, lessen the gamble of coronary illness, and work on generally speaking cardiovascular capability.

4. Helps Weight The board:

Surya Namaskar is a viable calorie-consuming activity that, when joined with a sound way of life, can support weight the executives. Standard practice can add to weight reduction and assist with keeping a solid weight list (BMI).

12 benefits of Surya Namaskar,12 Big benefits of Surya Namaskar : What is Surya Namaskar

5. Further develops Absorption:

The controlled breathing and curving developments in Surya Namaskar animate the stomach related organs, advancing better assimilation. This can assist with mitigating normal stomach related issues and add to a better stomach.

6. Balances Chemicals:

The synchronized breathing and development in Surya Namaskar assist with directing the endocrine framework, advancing hormonal equilibrium. This can be especially valuable for ladies in overseeing feminine abnormalities and menopausal side effects.

7. Improves Mental Clearness:

The thoughtful part of Surya Namaskar, joined with cognizant breathing, helps quiet the brain and improve mental clearness. Customary practice can diminish pressure, tension, and advance a feeling of inward harmony.

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8. Expands Energy Levels:

Taking part in the cadenced progression of Surya Namaskar builds the progression of prana (life force energy) in the body, leaving you feeling empowered and stimulated. This reviving impact can be especially valuable in battling weakness.

9. Advances Profound Prosperity:

Surya Namaskar empowers mindfulness and care, encouraging profound prosperity. The thoughtful part of the training can assist with dealing with feelings, decrease mind-set swings, and advance an inspirational perspective on life.

10. Upholds Stance Improvement:

The stances in Surya Namaskar require a cognizant spotlight on arrangement, which can add to further developed act. Normal practice fortifies the spine and center muscles, helping with keeping a more upstanding and adjusted pose.

11. Supports Better Rest:

The quieting impact of Surya Namaskar on the sensory system can add to more readily rest quality. Rehearsing this grouping toward the beginning of the day or afternoon can assist with directing the rest wake cycle and advance peaceful rest.

12. Associates Body, Psyche, and Soul:

Maybe the most significant advantage of Surya Namaskar is its capacity to cultivate an association between the body, psyche, and soul. The comprehensive idea of the training advances mindfulness, inward equilibrium, and a more profound comprehension of oneself.


Integrating Surya Namaskar into your day to day schedule can achieve a heap of advantages for your physical, mental, and profound prosperity. Whether you are a carefully prepared yogi or a fledgling, the straightforwardness and viability of Surya Namaskar make it open to people of all wellness levels. Begin your excursion towards a better and more healthy lifestyle by embracing the groundbreaking force of Surya Namaskar.

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