Benefits of Surya Namaskar (Sun Salutations) | 12 Steps Explained

Benefits of Surya Namaskar (Sun Salutations): control over your body, gaining mental and physical strength, calming your mind, balancing your energies
Benefits of Surya Namaskar (Sun Salutations)  | 12 Steps Explained

What are the benefits of doing Surya Namaskar? Ever thought that why many people prefer Surya Namaskar over Gym?

Well, some of the benefits of Surya Namaskar are that Skin diseases are eliminated or the possibility of their occurrence is eliminated by Surya Namaskar. With this practice, the diseases of constipation, etc. are eliminated and the functioning of the digestive system increases.

The most effective and beneficial Yogasana is Suryanamaskar, the essence of all other asanas is hidden in it. Surya Namaskar is practiced in 12 steps. Its Yogasanas are easy to follow and learn. 


Surya Mudra governs the fire elements of our body. The finger of the Sun is related to the Sun and Uranus planets. Surya Namaskar increases the shine of the eyes, increases blood circulation, is useful in blood pressure and reduces weight. Surya Namaskar gets you rid of many diseases.


Through the practice of Surya Namaskar, all the small and long veins of our body become active, so the symptoms of laziness, sleeplessness, etc. are removed. 

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The third and fifth positions of Surya Namaskar are prohibited for patients with cervical and slip discs.


Surya Namaskar is practiced in twelve Steps

  1. Stand upright with both hands folded. Close your eyes. Meditate on the 'command cycle' and invoke 'Sun God' through the mantra 'Om Mitra Namah'.
  2. While inhaling the breath, spread both hands along with the ears, tilt upwards and tilt the arms and neck backward. Focus on the 'Vishuddhi Chakra' on the back of the neck.
  3. In the third Step, tilt the breath forward slowly and tilt forward. With hands neck, touch the earth right and left of the feet by going down adjacent to the ears. Knees stay straight. Pause for a few moments, while meditating on the forehead knees, focusing on the 'Manipuraka Chakra' behind the navel. This step is prohibited to the people suffering from Back/Spinal diseases.
  4.  In this step, move the left leg backward while filling the breath. Stretch the chest forward. Tilt the neck more backward. Leg stretched straight backward and leg paw erect. Wait a while in this situation. Take the meditation to 'Swadhisthan' or 'Vishuddhi Chakra'. Keep the face normal.
  5.  Move the right leg backward while slowly expelling the breath. The heels of the two legs are joined together. Stretch the body backward and try to match the heels on the earth. Raise the buttocks as high as possible. Tilt the neck down and apply the chin to the moth. Practice focusing on the 'Sahasrara Chakra'.
  6. While inhaling the breath, prostrate the body parallel to the earth, straight prostration and first put the knee, chest, and forehead on the earth. Lift the buttocks slightly. Exhale the breath. Keep the focus on the 'Anahata Chakra'. Normalize breathing speed.
  7. In this step, while inhaling the breath slowly, pull the chest forward and straighten the hands. Move the neck backward. Knees touch the earth and keep your legs straight, coming to the Cobra Yogasana. Contract the Muladhara and focus on the chakra.
  8. Move the right leg backward while slowly exhaling the breath. The heels of the two legs are joined together. Stretch the body backward and try to match the heels on the earth. Raise the buttocks as high as possible. Tilt the neck down and touch the chin on the knees. Practice focusing on the 'Sahasrara Chakra'.
  9. In this position, move the left leg backward while filling the breath. Stretch the chest forward. Tilt the neck more backward. Leg stretched straight backward and leg paw erect. Wait a while in this situation. Take the meditation to 'Swadhisthan' or 'Vishuddhi Chakra'. Keep the face normal.
  10. In the third position, tilt the breath forward, tilting it forward. With hands neck, touch the earth right and left of the feet by going down adjacent to the ears. Knees stay straight. Pause for a few moments, while meditating on the forehead knees, focusing on the 'Manipura Chakra' behind the navel. This step is prohibited to the people suffering from Back/Spinal diseases.
  11. While inhaling the breath, spread both hands along with the ears, tilt upwards and tilt the arms and neck backward. Focus on the 'Vishuddhi Chakra' on the back of the neck.
  12. This Step will be like the first Step we had started with. The above twelve-steps of Surya Namaskar make our body healthy by removing the deformities of all organs. This Yogasanas is highly beneficial for our Health.


Its practitioner gets relief from the pain of hands and feet.

The muscles of the neck, lungs, and ribs become strong, the body becomes light-weight by reducing excess body fat.

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20 benefits of surya namaskar

  1. Surya Namaskar provides vitamin-D, which strengthens bones.
  2. The shine of the eyes increases.
  3. Blood flow in the body is speeded up, which gives relief in blood pressure disease.
  4. Surya Namaskar impacts our mind and it remains calm.
  5. It is very helpful in reducing the weight of obese people.
  6. Prevents hair loss and dandruff.
  7. It is helpful in avoiding anger.
  8. The waist is flexible and the spine becomes strong.
  9. The chances of getting skin disease are eliminated.
  10. It Improves the digestive system.
  11. Surya Namaskar reduces belly fat.
  12. It helps to detox.
  13. Makes the body Flexible.
  14. The menstruation cycle is regular.
  15. The spinal cord gets strengthen.
  16. bolsters the heart
  17. stimulates the respiratory, lymphatic, nervous, and lymphatic systems, as well as the abdominal muscles and other internal organs.
  18. tones the muscles in the back, neck, shoulder, arms, hands, wrist, legs, and spine, enhancing general flexibility.
  19. It controls the relationship between the body, breath, and mind psychologically.
  20. brings about a sense of tranquility and an increase in energy and awareness

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long term benefits of surya namaskar

  • All of the body's major organs have better blood flow as a result.
  • enhances the heart's and lungs' ability to function.
  • strengthens the arms and waist muscles.
  • increases the flexibility of the waist and spine.
  • aids in weight loss by assisting in belly fat reduction.
  • enhances digestion
  • increases the ability to focus.

spiritual benefits of surya namaskar

The Sun Salutation, also known as Surya Namaskar, is best performed just before sunrise in the morning. You'll benefit from this by gaining control over your body, gaining mental and physical strength, calming your mind, balancing your energies, and achieving inner peace.

Surya Namaskar should be done in the morning on an empty  stomach by keeping the head towards the east. Surya Namaskar should be performed at least 12 times.

Surya Namaskar Frequently Asked Questions (FAQs)

What are the benefits of surya namaskar?

The Sun Salutation, also known as Surya Namaskar, is best performed just before sunrise in the morning. You'll benefit from this by gaining control over your body, gaining mental and physical strength, calming your mind, balancing your energies, and achieving inner peace.

How many days of surya namaskar to lose weight?

Surya Namaskar, if done 12 times a day, is a great exercise for weight loss. Surya Namaskar, when practiced for 12 rounds each day, is an effective weight loss exercise.

When surya namaskar should be performed?

Each movement is timed with a breath, with the exhalation occurring at the folding and the inhalation occurring at the lengthening or stretching out of the body. This is best practiced in the early morning, facing the rising sun.

How many surya namaskar in a day for beginners?

The practice of Surya Namaskar, or sun salutations, can help you become more present and aware. Developing a more intimate rapport between one's physical being, one's breathing, and one's own awareness is one of the primary benefits of regular practice. As a beginner, you can begin with 5 cycles per day and work up to 11 cycles per day.

What are the disadvantages of surya namaskar?

There are no major disadvantages for surya Namaskar although practioners should avoid doing it if the're facing Bodily Weakness, Bad Back, Pregnant Women, High Blood Pressure, Heart Problem, Arthritis, Wrist pain etc.

If you have any questions related to Surya Namaskar, let me know in the comments below.

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