Surya Namaskar: The Sun Salutation

 


Surya Namaskar: The Sun Salutation

Surya Namaskar, known as Sun Salutation, it is a series of yoga poses that are performed in a flowing sequence. Surya Namaskar is a powerful way to connect with the sun's energy and improve your overall health and well-being.

Sun Salutation is believed to have originated in India thousands of years ago. It was originally a way to pay homage to the sun god, Surya. However, over time, Surya Namaskar has evolved into a more secular practice that is enjoyed by people of all faiths.

There are many different variations of Surya Namaskar, but the most common one consists of 12 poses. The poses are performed in a specific sequence, and each pose has a different meaning. For example, the first pose, called Urdhva Hastasana (Upward Salute), is a gesture of offering to the sun. The second pose, called Uttanasana (Standing Forward Bend), is a pose of surrender.

Surya Namaskar is a great way to improve your overall health and well-being. Surya Namaskar can help you to achieve a state of balance and harmony in your body and mind. It can improve your flexibility, strength, and balance. 

If you are new to Surya Namaskar, it is important to start slowly and gradually increase the number of repetitions as you get stronger. It is also important to be mindful of your body and not push yourself too far.

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The 12 Poses of Surya Namaskar

The most common variation of Surya Namaskar consists of 12 poses. The poses are performed in a specific sequence, and each pose has a different meaning. Here is a list of the 12 poses:

  1. Urdhva Hastasana (Upward Salute)
  2. Padahastasana (Standing Forward Bend)
  3. Ashwa Sanchalanasana (Warrior Pose I)
  4. Adho Mukha Svanasana (Downward Facing Dog)
  5. Chaturanga Dandasana (Plank Pose)
  6. Urdhva Mukha Svanasana (Upward Facing Dog)
  7. Adho Mukha Svanasana (Downward Facing Dog)
  8. Chaturanga Dandasana (Plank Pose)
  9. Urdhva Mukha Svanasana (Upward Facing Dog)
  10. Bhujangasana (Cobra Pose)
  11. Dandasana (Mountain Pose)
  12. Namaste (Salutation)


The Benefits of Surya Namaskar

Improves Flexibility

Surya Namaskar is a great way to improve your flexibility. The poses in Surya Namaskar stretch your muscles and joints, which can help to increase your range of motion. This can make it easier to do everyday activities, such as getting dressed or reaching for things on high shelves.

Improves Strength

Surya Namaskar can also help to improve your strength. The poses in Surya Namaskar challenge your muscles, which can help to build muscle mass and strength. This can improve your overall fitness and make it easier to do activities that require strength, such as carrying groceries or lifting furniture.

Improves Balance

Surya Namaskar can also help to improve your balance. The poses in Surya Namaskar require you to maintain your balance in various positions, which can help to improve your proprioception (the sense of your body's position in space). This can make it easier to avoid falls and injuries.

Reduces Stress

Surya Namaskar is a great way to reduce stress. The poses in Surya Namaskar helps to calm the mind and body, which can help to reduce stress hormones such as cortisol. This can improve your overall mood and well-being.

Improves Mood

Surya Namaskar can also help to improve your mood. The poses in Surya Namaskar helps to release endorphins, which have mood-boosting effects. This can help to improve your overall mood and well-being.

Boosts Energy Levels

Surya Namaskar can also help to boost your energy levels. The poses in Surya Namaskar increase your circulation and oxygen intake, which can help to give you a boost of energy. This can be especially helpful if you are feeling tired or sluggish.

Improves Cardiovascular Health

Surya Namaskar can also help to improve your cardiovascular health. The poses in Surya Namaskar increase your heart rate and blood flow, which can help to improve your heart health. This can reduce your risk of heart disease, stroke, and other cardiovascular problems.

Improves Respiratory Health

Surya Namaskar can also help to improve your respiratory health. The poses in Surya Namaskar increase your lung capacity and reduce inflammation in your airways. This can help to improve your breathing and reduce your risk of respiratory problems such as asthma and bronchitis.

Improves Digestion

Surya Namaskar can also help to improve your digestion. The poses in Surya Namaskar stimulate your digestive organs, which can help to improve your digestion and reduce constipation.

Improves Posture

Surya Namaskar can also help to improve your posture. The poses in Surya Namaskar strengthen your back and neck muscles, which can help to improve your posture. This can make you look and feel better, and it can also help to reduce pain in your back and neck.

Improves Sleep

Surya Namaskar can also help to improve your sleep. The poses in Surya Namaskar helps to calm the mind and body, which can help you to fall asleep more easily. This can improve your overall sleep quality and make you feel more rested during the day.

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How to Practice Surya Namaskar

If you are new to Surya Namaskar, it is important to start slowly and gradually increase the number of repetitions as you get stronger. Be mindful of your body's limitations and adjust your practice accordingly.

Here are some considerations for practicing Surya Namaskar effectively:

  • Start with a warm-up. This could include some light cardio, such as walking or jogging, or some gentle stretching.
  • Find a space where you can be undisturbed and focus on your practice.
  • Dress in loose-fitting clothing that allows you to move your body freely
  • Focus on your breath and on the movements of your body.
  • If you are feeling pain, stop and adjust the pose.
  • Don't be afraid to modify the poses to make them easier or harder.
  • With practice, you will be able to do Surya Namaskar smoothly and effortlessly.


Surya Namaskar is a powerful practice that can have many benefits for your physical and mental health. If you are looking for a way to improve your overall well-being, Surya Namaskar is a great option. It is a challenging but rewarding practice that can help you to achieve your fitness goals and live a healthier life.

I hope this blog article has given you a better understanding of Surya Namaskar. If you are interested in learning more about this practice, there are many resources available online and in libraries. You can also find Surya Namaskar classes at most yoga studios.

Thank you for reading!

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