7 incredible benefits of performing Surya Namaskar daily

Best yoga asana: Surya Namaskar is a dynamic form of exercise that burns calories and aids in weight management. One round of Sun Salutation can burn up to 13.90 calories (Image: Canva)

Surya Namaskar, also known as Sun Salutation, is a revered yogic practice that has been an integral part of Indian culture for centuries. This sequence of 12 distinct postures, combined with rhythmic breathing, pays homage to the sun and is renowned for its profound impact on physical and mental well-being.

Also read | Morning yoga exercises: 5 reasons to include yoga in your morning routine for a healthy skin

A step-by-step guide to perform Surya Namaskar

Start with Pranamasana by standing with your feet together and palms pressed together at your chest. Inhale, lift your arms up and arch your back slightly. Exhale, bend forward, keeping your spine straight. Try to touch the ground with your hands. Inhale, step the right leg back, bend the left knee, and look up. Exhale, bring the left leg back, aligning your body in a straight line coming in Mountain Pose.

Gently lower your knees, chest, and forehead to the ground, with your hips slightly elevated. Inhale, arch your back, and look up, keeping your pelvis on the floor. Exhale, lift your hips, forming an inverted V with your body. Inhale, step the right foot forward and look up. Exhale, bring the left foot forward, keeping your palms on the ground. Inhale, raise your arms, arch your back, and look up. Exhale, return to the initial prayer position.

Also read | Fitness motivation: 5 best exercises you can do at home to burn fat fast, transform your body

Repeat this sequence 12 times, performing each asana slowly and mindfully. Incorporate Surya Namaskar into your daily routine and your body, mind, and spirit will thank you! With consistent practice, you can experience several amazing health benefits of Surya Namaskar and embark on a journey towards improved physical and mental well-being.

7 health benefits of Surya Namaskar

1. Enhanced flexibility: Surya Namaskar is a full-body workout that engages all major muscle groups. The regular practice of these dynamic asanas stretches and tones your muscles, improving flexibility. Over time, this can alleviate stiffness, prevent injuries, and enhance your overall range of motion.

2. Stress reduction: The controlled breathing and rhythmic movements of Surya Namaskar promote a state of mindfulness, calming the mind and reducing stress levels. It can be an excellent tool to combat the anxieties of modern life, allowing you to find a sense of inner peace.

Also read: Cool but tough to perfect, here's how to tone your abs

3. Improved digestion: The forward and backward bends in Surya Namaskar gently massage the abdominal organs, aiding digestion and promoting a healthy gut. Regular practice can alleviate issues such as constipation and indigestion, helping you maintain a balanced digestive system.

4. Weight management: Surya Namaskar is a dynamic form of exercise that burns calories and aids in weight management. One round of Sun Salutation can burn up to 13.90 calories, making it an effective addition to your weight loss routine.

5. Enhanced cardiovascular health: Surya Namaskar is an excellent cardiovascular exercise. The combination of postures, deep breathing, and flowing movements increases blood circulation, strengthens the heart, and regulates blood pressure. This, in turn, reduces the risk of heart diseases.

6. Improved posture: The series of asanas in Surya Namaskar work to correct and strengthen the muscles responsible for maintaining good posture. Over time, this leads to better alignment of the spine, reducing the risk of back and neck pain associated with poor posture.

7. Increased vitality: Surya Namaskar is not just a physical exercise; it's a holistic practice that revitalises the body and mind. Regular practice can boost your energy levels, leaving you feeling more vibrant and alive. It's an ideal way to kickstart your day, setting a positive tone for the hours ahead.