Introduction
Surya Namaskar, also known as Sun Salutation, is one of the most powerful and complete yoga practices in the world. It is not just a physical exercise but a combination of asana (postures), pranayama (breathing), and mindfulness.
Practicing Surya Namaskar daily helps improve flexibility, strength, digestion, mental clarity, and overall energy levels. In just 10–15 minutes a day, it can transform your physical and mental health naturally.
☀️ What is Surya Namaskar?
Surya Namaskar is a sequence of 12 yoga poses performed in a rhythmic flow synchronized with breathing.
Traditionally, it is practiced facing the rising sun as a gesture of gratitude toward nature and life energy.
It works on:
- Muscles
- Hormonal system
- Digestive organs
- Nervous system
- Mind & emotions
🧘♀️ 12 Steps of Surya Namaskar
1️⃣ Pranamasana (Prayer Pose)
- Stand straight with palms joined.
- Calms the mind and improves focus.
2️⃣ Hasta Uttanasana (Raised Arms Pose)
- Stretch arms upward and slightly backward.
- Expands lungs and improves posture.
3️⃣ Padahastasana (Forward Bend)
- Bend forward touching feet.
- Improves digestion and flexibility.
4️⃣ Ashwa Sanchalanasana (Equestrian Pose)
- One leg back, chest lifted.
- Strengthens legs and improves balance.
5️⃣ Dandasana (Plank Pose)
- Body in straight line.
- Builds core strength.
6️⃣ Ashtanga Namaskar
- Knees, chest, and chin touch ground.
- Strengthens arms and chest muscles.
7️⃣ Bhujangasana (Cobra Pose)
- Lift chest upward.
- Improves spine flexibility.
8️⃣ Parvatasana (Mountain Pose)
- Form an inverted V shape.
- Improves blood circulation.
9️⃣ Ashwa Sanchalanasana
- Bring opposite leg forward.
🔟 Padahastasana
- Forward bend again.
1️⃣1️⃣ Hasta Uttanasana
- Stretch upward.
1️⃣2️⃣ Pranamasana
- Return to starting position.
💪 Health Benefits of Surya Namaskar
✅ Weight Loss & Fat Burning
Activates metabolism and burns calories effectively.
✅ Improves Digestion
Stimulates digestive organs and reduces bloating & constipation.
✅ Hormonal Balance
Supports thyroid and endocrine system function.
✅ Mental Health
Reduces stress, anxiety, and improves concentration.
✅ Flexibility & Strength
Works on the entire body including spine, legs, arms, and core.
✅ Better Blood Circulation
Enhances oxygen supply throughout the body.
🕒 Best Time to Practice
✔ Early morning (Sunrise) — Best results
✔ Empty stomach
✔ Open & ventilated space
Beginners can also practice in the evening with a light stomach.
🔢 How Many Rounds Should You Do?
| Level | Rounds |
|---|---|
| Beginner | 3–5 rounds |
| Intermediate | 6–12 rounds |
| Advanced | 21 rounds |
Start slowly and increase gradually.
🌿 Breathing Pattern (Very Important)
- Stretch backward → Inhale
- Bend forward → Exhale
- Step back → Inhale
- Plank/Lower → Exhale
Breath synchronization makes Surya Namaskar more effective.
⚠️ Who Should Avoid or Modify?
- High BP patients (consult expert)
- Pregnancy
- Severe back injury
- Heart conditions
Always practice under guidance if you are a beginner.
🌱 Naturopathy Tip (TheVedaFuel Method)
For best results combine Surya Namaskar with:
✅ Warm lemon water morning detox
✅ Sun exposure for Vitamin D
✅ Deep breathing after practice
✅ Natural sattvic diet
🌟 Daily 15-Minute Surya Namaskar Routine
- Warm-up – 2 minutes
- Surya Namaskar – 6 rounds
- Deep breathing – 3 minutes
- Relaxation (Shavasana) – 5 minutes
✨ Conclusion
Surya Namaskar is a complete natural wellness practice that strengthens the body, calms the mind, and energizes the soul. With regular practice, you can experience improved health, better metabolism, and mental balance.
Just 10 minutes daily can create lifelong transformation.
💚 About the Author
Poonam Sharma
Dietician | Yoga & Naturopathy Practitioner
Founder – TheVedaFuel (Holistic Health & Wellness)
Helping people achieve natural health through diet, yoga, and lifestyle balance.
📩 Connect for personalized wellness coaching.