Suryanamaskar - Science & Benefits

Suryanamaskar - Science & Benefits

“The sun worship of ancient India, even though a religious tradition, was appreciated and inherited by Yoga as an accessory to hygienic and meditative practices.”

Shri Yogendraji, Yoga Hygiene Simplified

The Essence of Surya Namaskar

Surya Namaskar, or Sun Salutation, is a sequence of yoga poses that pays homage to the sun and is often considered a complete body workout. These poses are designed to awaken and energize the body, making them an ideal addition to your morning routine.

The sun symbolizes spiritual consciousness and from ancient times it is worshipped on a daily basis. Surya Namaskar is a relatively modern practice and it is not regarded as being a traditional part of Hatha yoga practices. It is a warm-up routine based on a sequence of seven asanas, of which five are repeated twice–making it a twelve-step salutation.

Surya Namaskar is unique as it a complete exercise for the body and mind. It is performed in a flowing sequence of 12 asanas which are synchronized with the breath. You can do this sequence swiftly. Or you may do it very slowly by taking a pause of a few seconds at each asana to observe the sensations in your body. Besides good health, Surya Namaskar also gives an opportunity to express gratitude to the sun for sustaining life on this planet.

There are several versions on how to practice Sun Salutation. However, it is advisable to stick to one particular version and practice it regularly for the best results.

Each movement of the Surya Namaskar is a symbolic gesture of gratitude to the Sun—the giver of light, energy, and life. It is usually performed at sunrise facing east.

There are three key aspects of a Suryanamaskar:

• Asana - 12 physical poses that stretch and strengthen.
• Pranayama - Coordinated inhalation and exhalation.
• Mantra - Optional chanting of 12 solar mantras invoking different names of Surya.

Surya Namaskar at The Yoga Institute

Although, Surya Namaskar is not one of the traditional techniques of The Yoga Institute, it is taught and practiced because it involves a series of traditional asanas that stretch and engage various muscle groups. From Yogendra Hastapadasana to Yogendra Bhujangasana, each movement promotes flexibility and improves blood circulation. If practiced daily in the morning, this dynamic flow warms up the body, making it more receptive to the challenges of the day ahead.

Now let's see how to perform Surya Namaskar as practiced at The Yoga Institute (TYI) in Mumbai.

Starting position:

1. Stand erect with hands at their respective sides and feet as close together as possible.

2. Hold the neck straight, abdomen in normal contour, and chin drawn in.

3. Focus your eyes at any one point straight ahead, keeping the mind calm and body relaxed.

Sequence of steps:

1. Fold both the hands in Namaskar mudra and place them in front of the chest. Keep the shoulders and elbows relaxed and passively observe the breath (Sthitaprarthanasana).

This step helps in centering the mind and preparing your mind and body for the sequence.

2. Exhale and release the Namaskar mudra and take the hands down to the sides. Keep the feet firm and inhaling, raise the arms above the head, slightly bending the trunk backwards (Hasta-uttanasana). No movement of the body below the waist.

This step expands your chest and arches your spine.

3. Immediately, exhaling, slowly bend forward from the waist, keeping the legs straight and the head between the hands. Bring the hands down to the floor beside the feet and the forehead close to the knees (Hastapadasana).

This step stretches your hamstrings and spine.

4. Inhaling, bend the left knee, keep it between the hands (palms resting on the floor) and move the right leg behind as far as possible with right knee kept off the floor. Raise the head up and simultaneously arch the spine backwards (Ashwa- Sanchalan asana).

5. Now exhaling, move the left foot behind by the side of the right one maintaining 1 feet distance between both the feet. Straighten the arms and simultaneously raise the hips up to bring the head (facing down) between the arms. Keep the knees and elbows straight and rest the heels on the floor. (Adho Mukha Shvaanasana).

This step opens your hips and strengthens your legs.

6. Now inhaling, lower the body towards the floor and exhaling allow the toes, knees, chest, hands and chin to come in contact with the floor, keeping the hips slightly up. Maintain this position with the breath suspended (Ashtanga Namaskara).

This is a pose signifying surrender.

7. Inhaling, lower the hips and raise the head, resting the palms on the floor (shoulders pulled down and elbows soft)– arch the back (Bhujangasana).

This pose strengthens your back and stimulates your spine.

8. Exhaling, lower the trunk and then raise the hips up to bring the head (facing down) between the arms. Keep the knees and elbows straight and the heels resting on the floor (Adho Mukha Shvanasana) - as in step 5.

9. Inhaling, bend the right knee and bring it forward to keep it between the hands (palms on the floor) and move the left leg behind as far as possible. Raise the head up and simultaneously arch the spine backwards (Ashwa Sanchalan asana).

10. Exhaling, bring the left leg to the side of the right one. Keep the hands on the floor beside the feet (palms flat on the floor) and straighten both the knees and bring the forehead close to the knees (Hastapadasana).

11. Inhaling, raise both the arms and the head. Straighten the back then arch it gently backwards (Hasta-uttan asana) - as in step 2.

12. Exhaling, straighten the trunk and bring both the hands down. Then hold the palms in Namaskar mudra in front of the chest (Sthitaprarthanasana) - as in step 1. Maintain feet together.

13. Repeat the same sequence by taking the left leg behind in Ashwa- Sanchalan asana as in step 4 and left leg forward between the palms in step 9.

This completes one round. Depending on your stamina, you can do more rounds while facing the rising or setting sun.

Connection of Your Mind and Body

The synchronization of breath and movement in Surya Namaskar fosters a strong mind-body connection. This meditative aspect helps calm the mind and reduce stress, preparing you for the demands of daily life. As you flow through the poses, focus on your breath and let the worries of yesterday and anxieties about the day ahead melt away.

After practicing these powerful techniques, take a moment to rest and simply observe your breath. Allow yourself to relax and be in the stillness. Just breathe naturally, letting your body and mind settle.

Surya Namaskar Mantras

After mastering the poses, there is an option to practice with mantras of Surya Namaskars.

• Stitha Prarthanasana: "Om Mitraya Namaha" which means ‘Salutation to the friend of all’.
• Hasta Uttanasana: "Om Ravaye Namaha" meaning ‘Salutation to the radiant one’.
• Hasta Padasana: "Om Suryaya Namaha" - Salutation to He who initiates all activity.
• Ashwa Sanchalanasana: "Om Bhanave Namaha" Salutation to He who illuminates.
• Adhomukha Shvanasana: "Om Khagaya Namaha" which means Salutation to the All-Pervading One.
• Ashtanga Namaskarasana: "Om Pushne Namaha" Salutation to the nourisher and giver of strength.
• Bhujangasana: "Om Hiranyagarbhaya Namaha" (Salutations to the golden cosmic womb).

From here we repeat in reverse order the poses from steps 1 to 5. But with different mantras.

• Adhomukha Shvanasana: "Om Marichaye Namaha" Salutation to the golden rays of the Sun.
• Ashwa Sanchalanasana: ""Om Adityaya Namaha" Salutations to the son of Aditi, the cosmic mother.
• Hasta padasana: "Om Savitre Namaha" Salutation to the stimulating power of Sun.
• Hasta Uttanasana: “Om Arkaya Namah” Salutation to He who is worthy of praise.
• Stitha Prarthanasana: “Om Bhaskaraye Namaha” Salutation to the One who leads to enlightenment.

Benefits and the Science Behind Surya Namaskar

Surya Namaskar offers a wide range of physical and mental benefits. It improves flexibility, strength, balance, and circulation, as well as reduces stress and anxiety. It also helps to stimulate the internal organs and improves overall health and well-being.

If your body supports you and has no physical limitations, practice it regularly. And get the many physical and mental benefits of this unique and special form of energising exercise.

1. Musculoskeletal System

• Reduces redundant fat, especially the fat about the abdomen, hips, thighs, neck and chin.
• Works on all major muscle groups—hamstrings, calves, shoulders, arms, and spine.
• Promotes fluid movement in wrists, elbows, knees, hips, and shoulders.
• Regular practice corrects slouching and back pain.
• Improves knock knees in walking.

2. Respiratory System

• Deep breathing improves vital capacity of lungs.
• Encourages full breathing, which is calming for the nervous system.

3. Cardiovascular System

• A continuous flow of postures elevates the heart rate, making it a mild cardio workout—excellent for heart health.

4. Endocrine System

• Stimulates thyroid, pancreas, adrenal, and pituitary glands—thus helping with metabolism, blood sugar control, and hormonal balance.
• Helps cope with insomnia and regulates menstrual cycle.

5. Digestive System

• Involves forward bends, backbends, and compressions that massage abdominal organs and enhance digestion.
• Removes constipation and helps elimination of toxins.

6. Nervous System

• Regular practice reduces cortisol (stress hormone), improves focus, and sharpens memory by activating the parasympathetic nervous system.

7. Reproductive System

• Enhances blood circulation in the pelvic area and tones reproductive organs—helpful for menstrual balance and fertility.

8. Psychological Benefits

• Gives you poise, mental as well as physical.
• It increases the power of mental concentration, optimism and self-confidence.
• It increases emotional strength and spiritual growth.

Muscles Involved in Surya Namaskar

• Nearly all muscles and muscle groups.
• Mainly the vertebral muscles, cervical, thoracic, lumbar.
• Extensor and flexor muscles of the abdomen, lower extremities and arms.

Best Time to Do Surya Namaskar

• Ideal Time: Early morning, during Brahma Muhurta (roughly 4:00 to 6:00 AM).
• Empty Stomach: Wait at least 3–4 hours after a meal.
• Sunlight Exposure: Facing the rising sun improves Vitamin D absorption and circadian balance.

How Many Rounds?

• Some advanced practitioners perform 24 or even 108 rounds on special days like Makar Sankranti or International Yoga Day.
• However, at The Yoga Institute, our teachers advise 1-2 rounds, as per one’s comfort, with a pause between rounds.

The Spiritual Dimension of Surya Namaskar

Surya Namaskar can be practiced as a moving meditation. The combination of breath, mantra, and movement draws the mind inward towards the light within us while honoring a force outside ourselves. Over time, this practice becomes:

• An offering
• A ritual for centering oneself
• A way to align with dharma, rhythm, and humility

Who Should Avoid or Modify?

One should avoid full rounds or modify with a teacher’s guidance if one has:

• Vertigo
• Recent surgery or injury
• Cardiac issues
• High blood pressure
• Pregnancy
• Hernia
• Abdominal inflammation
• Sciatica, slipped disc

FAQs on Surya namaskar

• Can Surya namaskar replace gym workouts?
• For many, yes. It builds strength, flexibility, and stamina if done consistently.
• Is it okay to do Surya namaskar in the evening?
• It can be done, but morning practice aligns better with the body’s energy rhythms.
• Can it cure PCOS or thyroid issues?
• Not a cure, but it can regulate hormones and support medical treatment.
• Can I do it during periods?
• Gentle rounds may be okay for some; listen to your body.
• Will I lose belly fat with Surya namaskar?
• Yes, especially with a balanced diet and regular practice.

Overview

Surya Namaskar is a complete science in itself—a perfect harmony of strength, surrender, and stillness. In just a few minutes daily, it connects us with nature, balances our body systems, and elevates the spirit. Whether you’re 16 or 60, it’s never too late to greet the sun with folded hands and an open heart.

A morning practice like this sets a positive tone for your day by boosting your energy and improving your focus. It can improve your lung capacity, increase oxygen flow, and strengthen your respiratory system. Remember, you don't need a lot of time to get the benefits of these powerful techniques. Just ten minutes in the morning can make a big difference. Give it a try and find out for yourself.

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