Surya Namaskar, also known as Sun Salutation, is a captivating dance between the body and the sun. It is a beautiful sequence of yoga postures that pay homage to the life-giving energy of the sun. Like a graceful sunrise, Surya Namaskar awakens the body, mind, and spirit with its rhythmic flow. Each posture in this divine sequence is like a brushstroke on a canvas, painting a picture of strength, flexibility, and balance. As you move through each pose, you can feel the warmth of the sun infusing your body with vitality and radiance. Surya Namaskar is not just an exercise; it is an expression of gratitude for the life force that sustains us all. So, step onto your mat, raise your arms to the sky, and let your body become a vessel for the sun’s divine energy. Let’s explore the surya namaskar benefits for male and female.
Health Benefits of Surya Namaskar
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Helps to Lose Weight
Surya Namaskar if performed at a fast pace can help you in weight loss. This is because Surya Namaskar is an excellent cardio workout. All 12 Asanas in Surya Namaskar help to burn calories from different parts of your body. Surya Namaskar for weight loss includes stretching the abdominal region which helps to burn stubborn fat around the belly region.
One study found that people who performed Surya Namaskar for 30 days lost up to 4 kgs. People showed a significant weight reduction when compared with pre and post-study.
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Helps to Improve Body’s Flexibility
When you perform Surya Namaskar your entire body experiences deep stretches. Muscle expands and contracts while performing Surya Namaskar which keeps the body flexible and agile. One study found that people who performed Surya Namaskar for 6 weeks, 5 days a week saw significant improvement in muscular endurance, relaxation, and joint flexibility. (1)
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Helps to Improve Digestive Function
Surya Namaskar enhances the performance of your digestive system by boosting blood circulation to the gastrointestinal tract, facilitating more effective functioning of the digestive organs. Engaging in the forward bend posture expands the abdominal area, thus assisting in the elimination of trapped gases from your body.
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Helps to Reduce anxiety, stress, and depression
Surya Namaskar involves deep breathing while performing the 12 Asanas. Deep breathing draws oxygen to the brain which brings the state of calm. Surya Namaskar also benefits the endocrine system, especially the thyroid gland which uplifts the mood and fights against anxiety and depression.
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Helps to Improve Concentration and Focus
The benefits of Surya Namaskar extend beyond physical benefits, it also helps to relax the mind. Surya Namaskar is a combination of physical posture and breathing. Surya Namaskar helps to increase awareness levels along with enhancing the concentration power of the brain.
A study conducted on 62 school children divided into 2 groups observed that after 30 days of intervention, the group following Surya Namaskar showed a 16.7% improvement in attention span while the other exercising group improved their attention span to 13.2%. (2)
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Helps to Improve Heart Health
When performing the prayer position, you bring your hands together and hold them in front of your heart. This hand gesture stimulates the heart chakra and promotes the expansion of the lotus heart through focused awareness, as per Yogic principles.
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Helps to strengthen the Lower Body
The Pranamasana, also known as the petition present, is both the beginning and ending posture of Surya Namaskar. It effectively strengthens your lower body, including the legs, calves, and feet. Additionally, this position helps to strengthen the hips, alleviate sciatica pain, and prevent flat feet. Furthermore, one of the significant scientific advantages of practicing Surya Namaskar is its ability to establish a connection between the right and left hemispheres of the brain.
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Helps to Manage Blood Pressure
Surya Namaskar involves Asanas that stimulate heart muscles and act as a natural remedy for controlling blood pressure. Surya Namaskar also helps to strengthen the heart muscles and helps to repair irregular heartbeats. Performing Surya Namaskar regularly helps to maintain blood sugar levels under control, which helps to prevent heart problems.
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Helps to Detox
The process of active breathing and exhalation ensures that the lungs are fully ventilated and that the blood is oxygenated. Additionally, this helps in detoxifying the body by eliminating carbon dioxide and other harmful gases.
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Helps in Glowing Skin and Luscious Hair
Surya Namaskar is a combination of various yoga asanas that work together to enhance the circulation of blood and oxygen. This leads to a radiant appearance and healthy hair even in advanced age. By promoting blood flow, Surya Namaskar rejuvenates the skin by preventing wrinkles and giving it a youthful and lively appearance.
Best Time to Perform Surya Namaskar
The best time to perform Surya Namaskar is in the early morning, preferably at sunrise. This is because the practice is traditionally associated with paying homage to the sun and harnessing its energy. Every morning at dawn, the atmosphere is filled with prana shakti, which is also known as life energy. In addition, UV (ultraviolet) rays are present in the air, helping to prevent skin and bone problems. Likewise, the early rays of the sun generate Vitamin D for your body. Practicing Surya Namaskar in the morning helps awaken the body and mind, providing a refreshing start to the day. Additionally, performing this practice on an empty stomach allows for better digestion and absorption of nutrients.
12 Steps of Surya Namaskar
- Hastha uttanasana
- Padahathasana
- Ashwasanchalanasana
- Phalakasana or Dandasana
- Shashankasana
- Shashtanga namaskara
- Bhujangasana
- Parvatasana
- Shashankasana
- Ashwasanchalanasana
- Padahathasana
- Pranamasana
Conclusion
In order to reap the incredible health advantages of Surya Namaskar, it is recommended that we incorporate regular practice into our routine. To ensure safety and effectiveness, it is advised to perform this yoga sequence under the guidance of a qualified instructor or seek medical advice if you have any pre-existing medical conditions. Surya Namaskar offers numerous physical and psychological benefits that can greatly impact an individual’s well-being.
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