Best yoga asan: Just 10 minutes of surya namaskar can boost energy, immunity, emotional strength

Health benefits of Surya Namaskar: By increasing oxygen intake and activating major muscle groups, practising Surya Namaskar daily helps you stay clear-headed and energised all day (Image: Canva)

Life feels like a fast race, emails, chores, feelings, and tasks never seem to end. And in the middle of that marathon, wellness often gets pushed to tomorrow. But what if just 10 minutes each day could improve how you think, feel and function? Surya namaskar, a yoga sequence, is a full-body, brain-boosting reset that can boost your mood, energy and mental health.

Surya Namaskar, or Sun Salutations, is a series of 12 dynamic postures done in a sequence, linking movement with breath. “It’s low-impact but deeply activating, requiring no equipment or experience,” says Dr Yogrishi Vishvketu, Yoga educator and founder of Akhanda Yoga. He explains, “Your breath and body are your first investments in wellbeing, and without health, even your best plans fall apart.”

In a world ruled by screens and sitting, the body gets stiff and the mind scattered. “Surya Namaskar reawakens circulation, oxygenates the brain, and encourages better posture and spinal mobility. It’s not just physical. It calms the nervous system, balances hormones, and builds inner resilience,” says Dr Vishvketu.

Surya Namaskar benefits: It supports better sleep and mental clarity. A calm nervous system supports deeper sleep, which in turn improves focus, decision-making and emotional regulation (Image: Canva)

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The yoga expert shares 6 life-boosting benefits of Surya Namaskar:

• Improves stamina and energy: By increasing oxygen intake and activating major muscle groups, it helps you stay clear-headed and energised all day.

• Strengthens the immune system: It stimulates lymphatic flow and regulates cortisol, making your body more resistant to seasonal illnesses and stress-related fatigue.

• Boosts willpower and emotional resilience: The discipline of a daily practice builds mental steadiness and emotional balance, helping you stay composed during tough moments.

• Improves metabolism and digestion: Gentle abdominal pressure and deep breathing stimulate digestion, improve gut health, and support a balanced weight.

• Maintains circulation and skin vitality: Improved blood flow helps flush out toxins and brings a natural glow to your skin, reflecting inner wellbeing.

• Supports better sleep and mental clarity: A calm nervous system supports deeper sleep, which in turn improves focus, decision-making and emotional regulation.

You don’t need to be flexible or spiritual. Start with 6 to 12 rounds each morning, ideally before breakfast. Sync breath with movement, and keep your pace steady and mindful. “Consistency beats complexity. You’ll notice better posture, stronger focus, and a deeper sense of calm," reminds Dr Vishvketu.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.