Benefits of Surya Namaskar: The ancient yogic practice of saluting the sun

Surya Namaskar must be practiced with caution and awareness of the body. (Image: Unsplash)

Surya Namaskar, or Sun Salutation, is much more than a sequence of physical postures—it is a deeply spiritual, holistic practice that aligns the body, mind and breath with the natural rhythms of the universe.

"Rooted in the Vedic traditions and later codified in yoga scriptures like the Patanjali Yoga Sutras, Hatha Yoga Pradipika, and other ancient texts, this practice is a profound way to express gratitude to the Sun, which has been revered as the ultimate source of energy and life on Earth," explains Sadhna, senior yoga and meditation instructor at Herenow Official.

Origins of Surya Namaskar

Surya Namaskar helps harmonise the body with the natural world. "In ancient Indian culture, circadian rhythms were deeply understood and practices like Surya Namaskar were designed to align human energies with the cycle of the Sun," notes Sadhna.

It is not merely a set of exercises but an offering (pranam) to Surya, the life-giving force that sustains us. "It combines asana (postures), pranayama (breath control), and dhyana (meditations) in one fluid practice, making it a perfect balance of physical, mental and spiritual well-being," Sadhna says.

Benefits of Surya Namaskar

1. Physical benefits

Each of the 12 poses in Surya Namaskar engages different muscle groups, promoting strength, flexibility, and overall fitness.

• Improves flexibility: The deep stretches in poses like Ashwa Sanchalanasana (Equestrian pose) and Bhujangasana (Cobra pose) enhance flexibility in the spine and joints.
• Builds strength: The weight-bearing postures, such as Chaturanga Dandasana (Plank) and Adho Mukha Svanasana (Downward Dog), strengthen the arms, legs, and core.
• Enhances posture and balance: By aligning the spine and activating stabilizing muscles, Surya Namaskar improves body posture.
• Boosts cardiovascular health: The flowing sequence increases heart rate, improving blood circulation and promoting heart health.
• Aids in weight management: Regular practice burns calories and improves metabolism, making it an effective tool for weight loss.

The deep breathing techniques synchronised with movement create powerful effects on the body’s internal systems.

• Detoxifies the body: By stimulating blood circulation, Surya Namaskar helps remove toxins.
• Improves digestion: The compression and extension movements massage the digestive organs, reducing bloating and improving gut health.
• Balances hormones: The practice stimulates endocrine glands like the thyroid and adrenal glands, helping regulate metabolism and stress levels.
• Strengthens the lungs: The conscious inhalation-exhalation rhythm expands lung capacity, improving respiratory efficiency.

Surya Namaskar is a moving meditation that cultivates mindfulness and inner peace.

• Reduces stress and anxiety: The rhythmic breathing calms the nervous system, reducing cortisol (stress hormone) levels.
• Enhances focus and mental clarity: The combination of movement and breath enhances cognitive function, improving concentration.
• Elevates mood: The practice stimulates the release of endorphins, reducing feelings of depression and promoting a sense of well-being.

Surya Namaskar is not just physical exercise; it is an offering of gratitude to the Sun. (Image: Canva)

4. Spiritual benefits

In its highest form, Surya Namaskar is a spiritual practice that awakens energy centers in the body.

• Activates the chakras: The flow of movement stimulates the seven chakras (energy centers), leading to a balanced energy system.
• Deepens connection with nature: As an ancient Vedic practice, it helps practitioners attune to cosmic rhythms.
• Enhances self-awareness: The meditative nature of the practice fosters a deep connection between body, breath, and consciousness.

Also Read | 7 incredible benefits of performing Surya Namaskar daily

"Whether you practice it as a fitness routine, a spiritual discipline, or a morning ritual, Surya Namaskar has the power to transform your health and elevate your consciousness," Sadhana concludes.