Surya Namaskar: Benefits, Poses and Mantras

If you are a Yoga person, you can’t deny the benefits of Surya Namaskar. We guess you have done this once in your life. If not, don’t worry, we have brought a complete guide. This blog unfolds what it is, its benefits, practice methods, and many more!

What is surya namaskar?

Surya Namaskar or Sun Salutation is a set of 12 yoga asanas or poses that is done in a sequence to honor the Sun God. It is an attempt to honor the Sun God through Yoga and self-control. You may wonder why the Sun? Because – Sun is the symbol of life and vitality in many cultures, especially in Sanatana Dharma. Each pose of the complete Surya Namaskar represents a distinct phase of the sun’s journey. 

Also Read: Yoga Poses for beginners

Surya Mamastker has some positive effects on our body and mind. Regular Surya Namaskar practice improves flexibility, muscular strength, and overall health. This powerful sequence of 12 yoga asanas, approaches mental and physical health holistically, energizes the body, enhances mental clarity, and cultivates a sense of spiritual connection.

15 Benefits of Surya Namaskar

Surya Namaskar is a powerful yoga in our Yoga Darshana or Yoga Philosophy. It combines movement, breath, and awareness in twelve distinct poses. Do you know, Surya Namaskar enhances mental and physical health in a variety of ways? Let’s explore how!

Increases body flexibility

Yoga is a means to increase body flexibility, right, Surya Namaskar is not an exception. It is a combination of 12 poses that makes your whole body move. Through the stretching of various muscle groups, Surya Namaskar enhances mobility and flexibility throughout the body.

Makes our body muscles stronger

Surya Namaskar asanas work and tone many muscle groups, especially the arms, legs, and core. Muscle strength is progressively increased by the dynamic poses, which employ body weight as resistance. Stronger muscles improve physical endurance, reduce stress on surrounding tissues, and stabilize joints.

Keep watch on your heart health 

Yoga and the heart have a special relation. Surya Namaskar provides that care to the heart. It is a mild aerobic workout that improves blood circulation. Good blood circulation is the key to keep away heart attacks, right? Also, the increased blood flow during the Surya Namaskar practice provides more oxygen to vital organs and cells.

Have a better digestive with Surya Namaskar

The digestive organs are stimulated by stretching and compressing in different positions, which makes digestion and nutrient absorption easier. Surya Namaskar poses encourage peristalsis and massages the abdomen. It is an all-organ exercise!

Makes weight loss easier

Yes, Surya Namaskar burns calories and speeds up your metabolism. We would like to recommend you to make it a habit. Regular practice can give you toned muscle and fat oxidation – both of which aid in weight loss. These easy yet beneficial asanas are a natural way to keep a healthy weight because it also lowers stress hormones that can cause weight gain.

Also Read: Green Tea for Weight Loss

Encourages mental comfort

Yoga means not only physical balance, it is a tool to keep your mental health. With Surya Namaskar, the mind becomes calm and more relaxed. Amazing isn’t it? It promotes focus and clearer thinking and at the same time, reduces stress and anxiety. Get an increased awareness and sharp focus with Surya Namaskar.

Controls hormonal balances

Surya Namaskar stimulates several endocrine glands that are essential for hormone regulation. Such are – the thyroid gland, adrenal glands, and pancreas. The poses support hormone regulation and boosts blood flow to these glands. It is an effective way to maintain menstrual health for the females.

Purifies our body

We already have mentioned that Surya Namaskar increases blood flow and oxygenation. And this helps our body in eliminating toxins. This detoxification process maintains the health and radiance of the skin while also boosting immunity and revitalizing the organs.

Promotes the health of the respiratory System

Surya Namaskar improves respiratory health and lung capacity by promoting regular, controlled breathing. Because deep breathing improves lung function and oxygen intake, it lowers the risk of respiratory diseases. Furthermore, improved lung function boosts general stamina, which makes daily chores easier and enhances physical performance.

Increases energy and vitality

The synchronized breathing and movement of Surya Namaskar stimulates the solar plexus, a vital energy center. This activation enhances vitality, focus, and mental alertness while providing you with more energy throughout the day. Your body and mind will be revitalized by a good morning routine, which will help you succeed.

Also Read: Best Yoga Accessories Brands in India 2024

Lessens anxiety and stress

During Surya Namaskar, mindful breathing releases endorphins, which naturally reduce stress. It promotes calmness and lessens anxiety by calming tense muscles and the nervous system. Regular practice strengthens mental toughness and enhances stress management in day-to-day life.

Good for blood circulation and blood pressure

Surya Namaskar’s rhythm and postures increase heart rate, which improves cardiovascular health and blood flow. Frequent exercise increases blood vessel elasticity, which lowers cardiac strain. It is a mild yet efficient heart-strengthening exercise because it can reduce blood pressure and improve cardiovascular endurance.

Get healthy skin with Surya Namaskar

The skin gets more oxygen and nutrients thanks to Surya Namaskar’s improved blood circulation, which gives it a healthier, more radiant appearance. By eliminating impurities, the detoxification process helps avoid skin disorders like acne. Younger skin is supported by a healthy, oxygenated complexion, which also gradually encourages natural radiance.

Sleep like a baby!

Surya Namaskar helps people sleep better by lowering physical and mental stress. It soothes the nervous system and lessens insomnia by regulating stress hormones. Practicing in the evening after a demanding day can help you recuperate and get better sleep.

Promotes awareness of the mind-body

The practice of Surya Namaskar strengthens the bond between the mind and body. As you consciously breathe and move through each pose, it promotes mindfulness. This increased awareness not only helps with body alignment, balance, and posture but also raises self-awareness, which may benefit other areas of life.

Surya Namaskar Poses (surya namaskar 12 steps​)

No need to mention that Surya Namaskar is a series of 12 yoga poses. These are practiced in sequence to improve flexibility, strength, and overall wellness. Here are the 12 steps:

• Pranamasana (Prayer Pose)
• Hasta Uttanasana (Raised Arms Pose)
• Padahastasana (Standing Forward Bend)
• Ashwa Sanchalanasana (Equestrian Pose).
• Dandasana (Stick Pose)
• Ashtanga Namaskara (Salute with Eight Points)
• Bhujangasana (Cobra Pose)
• Adho Mukha Svanasana (Downward-Facing Dog)
• Ashwa Sanchalanasana (Equestrian Pose).
• Padahastasana (Standing Forward Bend)
• Hasta Uttanasana (Raised Arms Pose)
• Pranamasana (Prayer Pose)

Surya Namaskar Mantra

Yes, for every 12 Surya Namaskar poses, there is a specific mantra dedicated to the Sun God. Here are the 12 Surya Namaskar mantras:

• Om Mitraya Namah
• Om Ravaye Namah
• Om Suryaya Namah
• Om Bhanave Namah
• Om Khagaya Namah
• Om Pushne Namah
• Om Hiranyagarbhaya Namah
• Om Marichaye Namah
• Om Adityaya Namah
• Om Savitre Namah
• Om Arkaya Namah
• Om Bhaskaraya Namah

Conclusion

After reading all these, you can feel that Surya Namaskar is one of the key methods to spiritual growth, mental clarity, and physical fitness. It can be your one solution to many problems. Yes, These easy yoga asanas are meant to promote strength, flexibility, and inner peace. Surya Namaskar is a tribute to the Sun’s life-giving energy.

Practice it every day and if you want to find yoga mats and other yoga accessories of the best quality, pay a visit to Orgo All-Natural for all your needs. Orgo All-Natural is a one-stop destination for organic and sustainable solutions.