Surya Namaskar, or Sun Salutation, is regarded as one of the most potent and comprehensive yoga practices. Rooted in ancient Indian traditions, it is a sequence of 12 postures performed in a continuous flow, syncing breath with movement. Each round is a complete workout that energizes the body, calms the mind, and nurtures the soul.
Unlike many forms of physical activity, Surya Namaskar blends physical movement, controlled breathing, and mindfulness. It works on all the major muscle groups while stimulating internal organs and balancing the body's energy systems. It is one one the most powerful practices because it contains 12 asanas which makes it a full body exercise. Whether you seek strength, flexibility, or spiritual upliftment, Surya Namaskar offers it all in one dynamic sequence.
Health benefits of Surya Namaskar
Full Body Workout: It stretches and strengthens every major muscle in the body, enhancing flexibility and muscle tone.
Improves Digestion: The forward bends and compressions help stimulate the digestive system, improving metabolism.
Heart Health: The aerobic nature of the practice boosts circulation and supports cardiovascular health.
Mental Clarity: Focused breathing calms the mind, reduces anxiety, and improves concentration.
Weight Management: Performing multiple rounds burns calories effectively and helps in managing weight.
Detoxification: Deep inhalation and exhalation oxygenate the blood and aid in the elimination of toxins.
Ideal frequency and timing
For beginners, starting with 5 to 6 rounds (each round has two sets- right and left leg leading) is recommended. With regular practice, one can increase to 12 rounds daily, which is considered optimal. Advanced practitioners may perform up to 108 rounds, especially on special days like Makar Sankranti or Yoga Day. The theory behind 108 rounds of Surya Namaskar lingers around the importance of number 108 is ancient scriptures and vedic purans.
Yog Guru Swami Ramdev, Sri Sri Ravishankar and even Ministry of AYUSH have time and gain promoted performing the Surya Namaskar for 108 times for best results. However, it is always best to start slow and consult your certified yoga instructor or healthcare provider before attempting such an intense practice, especially if you are a beginner or have any medical conditions.
Early morning, ideally at sunrise, is the best time to practice Surya Namaskar on an empty stomach. It aligns the body’s energy with the sun’s rising energy, fostering vitality and mental clarity throughout the day.
Surya Namaskar is accessible to most people, regardless of age or fitness level. Modifications can be made for beginners or those with health limitations. With regular practice, it not only transforms the physical body but also builds discipline, focus, and inner peace.
