Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses. These poses consist of 8 asanas and 4 asanas are repeated. All the 12 steps are done in proper sequence to complete the process of one round of Surya Namaskar. Besides being a great cardiovascular workout, Surya Namaskar is also known to have an immensely positive impact on the body and mind.
Besides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet.
The name, Surya Namaskar is from the Sanskrit सूर्य Sūrya, “Sun” and नमस्कार Namaskāra, “Greeting” or “Salute”. Surya is the Hindu god of the sun. This identifies the Sun as the soul and source of all life.
According to legend, the yoga sequence known as Surya Namaskar, or Sun Salutation, originated for Hanuman to show his gratitude to his teacher, the sun god Surya, so he created a series of graceful movements to honor his teacher. The sequence of movements became known as Surya Namaskar, a way to celebrate the Sun god and Hanuman.
The Sun Salutation is often practiced at the beginning of a yoga session. When you practice Surya Namaskar, it’s not only a tribute to the Sun God (the Guru) but also a sign of respect for Lord Hanuman (the Shishya), the greatest devotee of Lord Ram.
Indian tradition connects the 17th-century saint Samarth Ramdas with Surya Namaskara exercises.
Every Hindu Should Practice Surya Namaskar
Surya Namaskar Asanas and Mantra
- Tadasana – ॐ मित्राय नमः
- Urdhva Hastasana – ॐ रवये नमः
- Padahastasana – ॐ सूर्याय नमः
- Anjaneyasana – ॐ भानवे नमः
- Parvatasana – ॐ खगाय नमः
- Ashtanga Namaskara – ॐ पूष्णे नमः
- Bhujangasana – ॐ हिरण्यगर्भाय नमः
- Parvatasana – ॐ मरीचये नमः
- Ashva Sanchalanasana – ॐ आदित्याय नमः
- Padahastasana – ॐ सवित्रे नमः
- Urdhva Hastasana – ॐ अर्काय नमः
- Tadasana – ॐ भास्कराय नमः
Surya Namaskar is a complete body workout that boosts flexibility, strength, and stamina. This yoga sequence involves a series of postures and breathing exercises. It stretches your muscles, making you more flexible, while also building your physical strength. Plus, it enhances your endurance over time.
Benefits of doing Surya Namaskar daily
These twelve Surya Namaskar steps improve health and have multiple other benefits, which include –
- Promotes cardiovascular wellness, which brings a glow to your face; improves the elasticity of the skin, thus preventing the onset of wrinkles, and makes your skin look radiant.
- Activates the nerve system
- Aids in muscle stretching, flexing, and toning
- It helps in controlling weight. Regularly practicing Surya Namaskar can help with weight loss and keeping a healthy body weight. This is because Surya Namaskar is a holistic exercise that burns calories, boosts metabolism, and improves digestion. By doing it regularly, you can shed excess weight and maintain a balanced body weight.
- Improves immune system performance
- Improves cognitive abilities
- It enhances general health, builds muscle, and calms the mind.
- Enhances the smooth functioning of your digestive system.
- Support in developing a steady and comfortable meditation posture.
- Suryanamaskara has developed into a practice of twelve postures that weave together to generate prana (subtle energy), aiming towards the purification and rejuvenation of the practitioner.
- Suryanamaskara has a holistic effect and brings body, mind, consciousness, and soul into balance.
The ideal time to perform Surya Namaskar is during sunrise while facing towards the sun. Even if you miss your Surya Namaskar during sunrise/morning). Just make sure you do it with an empty stomach and don’t miss your Surya Namaskar practice.
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