Your Ultimate Guide To Sun Salutations

by | Sep 24, 2020 | Mind

Yoga is the science of well-being and helps integrate our mind, body and soul. Sun salutation is one such yogic sequence which helps us to live a healthy life

The Sun is our ultimate source of life and energy. And a straightforward way to express our gratitude to the Sun is to practice Surya Namaskar or Sun Salutation. The name is derived from Sanskrit words ‘Surya’ meaning the Sun and ‘Namaskar’ meaning greetings or salutations.

Humankind is a composite of 3 distinct components – Mind, Body and Soul. And Sun salutation is a tool to keep these components healthy and in sync.

A Lady doing Sun Salutation
A Lady doing Sun Salutation

Why Surya Namaskar?

Primarily, it ingrains more discipline in you. It brings great stability in your life despite the sheer dynamism prevailing it. Secondly, it’s an amazing full body workout. It tones the muscles and gives flexibility to the body. Thirdly, it helps relax the mind and build mental focus. Read on to know the how part of it. 

When to do Surya Namaskar?

It is recommended to do Sun Salutation early in the morning with an empty stomach. If you’re pressed for time, you can do it in the evening as well, but ensure you have an empty stomach. Start by performing 2 rounds of sun salutations every alternate day and slowly shift to 2 rounds everyday. Increasing the number of rounds drastically has a negative impact on the joint muscles. 

Benefits of Surya Namaskar.

There are 12 unique and powerful sequences and mantras in Sun Salutation. Chanting these mantras while performing every sun salutation offer many holistic benefits. The mind is focused on the chanting rather than the discomfort of the body thus helping in strengthening the mind.  

Following are few more benefits:

  1. Surya Namaskar strengthens the nervous system and also makes endocrine and thyroid glands more active.
  2. It is quite beneficial for children too as it helps improve mental concentration, self-confidence and optimism. 
  3. Many Practitioners say that there is enough air in the lungs to breathe in and breathe through the action of breathing during the Surya Namaskar, and it acts to deliver more oxygen to the blood. Carbon dioxide gets rid of the body, and blood circulation is better.
  4. It invigorates the entire digestive system and cures/prevents constipation. 
  5. Regular practice helps in getting rid of redundant fat accumulation especially around the stomach area.  
  6. It also helps reduce the risk of heart disease, high/low blood pressure, diabetes, and arthritis.
  7. It helps in preventing menstrual disorders. 
  8. It strengthens the back and all the joint muscles with consistent practice.  
  9. It improves knock-knees while walking and helps retain proper posture. 
  10. It helps in improving immunity as we tend to inhale more oxygen while performing the asanas and chanting the mantras. 
A Happy Lady
A Happy Lady

Wrapping it up

Like all other yoga asanas, it’s essential to learn Surya Namaskar, under the expert guidance of a trained yoga teacher, to reap the maximum benefits and avoid injuries. In case of any medical condition, consult your doctor before taking up this routine.  

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Dr. Bob Singhal

Professor Bhupendra 'Bob' Singhal, has taught creativity by joy and right-brain thinking, is a renowned international architect, won major design competitions, has over 70 awards, publications, and media mentions, and served as President of the American Institute of Architects South Bay. In 2011, in his book Joy in Health and Happiness: Your Optimal Path to Success, Professor Singhal wrote about the transformative power of joy and helped readers learn to enhance their daily experience of it.


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