Benefits of Surya Namaskar

Benefits of Surya Namaskar

Surya Namaskar, otherwise called Sun Welcome, is a succession of yoga stances acted in a streaming way, regularly rehearsed in the first part of the day to welcome the sun and empower the body.The Sanskrit word surya means “sun,” nam means “to salute,” and askar means “gesture.” Therefore, Surya Namaskar is a way of paying homage to the sun. It comprises of a progression of 12 yoga presents acted in a smooth movement. Here are the means:

12 steps of Surya Namaskar : –

  1. Pranamasana (Petitioning God Posture): Stand at the edge of your mat, feet together, and unite your palms before your chest in a request position. Take a couple of full breaths.
  2. Hasta Uttanasana (Raised Arms Posture): Breathe in profoundly as you lift your arms up and curve your back, pushing your hips somewhat forward.
  3. Hasta Padasana (Hand to Foot Posture): Breathe out as you twist forward from the abdomen, keeping your spine straight. Attempt to contact the floor with your palms adjacent to your feet. On the off chance that you can’t arrive at the floor, you can twist your knees marginally.
  4. Ashwa Sanchalanasana (Equestrian Posture): Breathe in and step your right leg back, bringing your right knee down to the floor and angling your back, gazing upward.
  5. Dandasana (Stick Posture): Pause your breathing and align your left leg back with the right leg, framing a straight line with your body, similar to a board.
  6. Ashtanga Namaskara (Salute with Eight Sections or Focuses): Breathe out as you gradually bring down your knees, chest, and temple to the floor, keeping your hips somewhat lifted.
  7. Bhujangasana (Cobra Posture): Breathe in as you slide forward and raise your chest up into a delicate backbend, keeping your elbows near your body.
  8. Parvatasana (Mountain Posture): Breathe out and lift your hips up and back, framing a transformed Angular shape with your body, squeezing your heels toward the floor.
  9. Ashwa Sanchalanasana (Equestrian Posture): Breathe in as you step your right foot forward between your hands, curving your back and gazing upward.
  10. Hasta Padasana (Hand to Foot Posture): Breathe out as you present your passed by walking to meet your right foot, saving your palms on the floor or going after your feet.
  11. Hasta Uttanasana (Raised Arms Posture): Breathe in as you gradually roll up, raising your arms up and angling your back.
  12. Pranamasana (Petitioning God Posture): Breathe out as you return to the standing situation with your palms together before your chest.

Advantages of Surya Namaskar:

  • Improves flexibility: Standard act of Surya Namaskar stretches and conditions the muscles, making the body more adaptable.
  • Strengthens muscles and joints:The succession includes different represents that draw in various muscle gatherings, assisting with reinforcing them alongside the joints.
  • Improves blood circulation: The powerful developments of Surya Namaskar invigorate blood stream all through the body, further developing flow and oxygenation of tissues.
  • Helps digestion: Surya Namaskar is known to fire up the metabolic rate, supporting weight reduction and absorption.
  • Upgrades mental concentration and clearness: Planning breath with development in Surya Namaskar assists with quieting the psyche and further develop fixation.
  • Advances generally speaking prosperity: Normal act of Surya Namaskar can prompt a feeling of prosperity, diminishing pressure and nervousness.


  • Begin gradually and progressively increment the quantity of reiterations as you become more grounded and more adaptable.
  • Pay attention to your body and adjust the postures depending on the situation.
  • In the event that you have any medical issue, talk with a specialist prior to rehearsing Surya Namaskar.
  • Consider taking a yoga class to gain proficiency with the legitimate arrangement and procedure.

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