Surya Namaskara is a full-body workout that combines 12 asanas (postures), each engaging different muscle groups. Performing five rounds of Surya Namaskara (Sun Salutation) daily can have profound physical, mental, and spiritual benefits.





"In contrast to all other Asanas which work on a particular part of the body, Suryanamaskar is a complete Health capsule for the whole body," a study done in 2022 and published in





"Suryanamaskar helps in mobilizing the joints and in increasing one's physical stamina by enabling them to breathe to their fullest capacity. Most importantly, it helps them to preserve the health of the spine by allowing them to sustain comfortably in sitting postures for a longer time during the practice of pranayama and meditation," the researchers have explained.






Stressing on yogic breathing , the review
study found that the breathing component of Surya Namaskara plays a vital role in enhancing lung capacity and optimizing respiratory function. Through regular practice, it naturally encourages longer and deeper inhalations and exhalations, aligning with the breathing patterns emphasized in Pranayama techniques. This conscious breathing not only supports oxygenation but also facilitates the efficient elimination of toxins from the body, as exhalation is a primary mechanism for detoxification. Over time, the practice refines and strengthens the breath, promoting overall respiratory health and vitality.





The dynamic flow between poses raises your heart rate like light cardio. It promotes circulation and enhances oxygenation of all parts of the body; thus, a healthy heart. With continuous practice, the major muscle groups such as the arms, legs, and abdomen will be toning. Every round of Surya Namaskar burns calories, a healthy way of weight maintenance.





Breathing in deep, slow rhythms with each posture will activate the parasympathetic nervous system, which decreases cortisol (stress hormones), while the focus necessary to coordinate breath with movement enhances cognitive functions such as concentration and memory.





How to do Surya Namaskar effectively?



Start by light stretching and loosening the muscles. Practice this activity on an empty stomach; ideally in the morning in comfortable clothes.



Maintain correct posture with each position to avoid accidents. Now flow between all 12 poses keeping balance, and stability throughout.



You breathe in through upward actions and out on downward motions. Use slow, deep rhythmic breaths. It improves flow.



Start with 3-5 rounds and increase gradually. Focus on mindfulness, connect breath, body, and mind to maximize benefits.