Surya Namaskar: the secret to instant energy

Sun Salutation or Surya Namaskar is one of the most powerful and skilful yoga practices. Having its roots in ancient India tradition, its sequence of twelve poses is not just a warm-up, it’s a full-body workout, a moving meditation, and a path to overall well-being.

Whether you are looking to improve flexibility, calm the mind, build stability or simply feel more energised. Let’s dive into the article further more and know what is the best time is good to do it.

Why Surya Namaskar Is More Than Just Exercise

Suryanamaskar was introduced into yogic routines because of its remarkable potential to maintain both physical and mental health. According to the yogic tradition good health is the foundation for deeper spiritual practices like meditation and breathwork. When the body is active, disease-free and balanced, the mind becomes clearer and that’s where true transformation begins. Isolated workouts focus only on specific muscles or body parts whereas Suryanamaskar engages almost every muscle group and promotes strength,balance, flexibility and endurance all in a single flowing series.

Also Read: Benefits of yoga

The 12 Steps of Surya Namaskar

Every round of Surya Namskar is made up of 12 specific poses. We need to practice them in a continuous flow to stretch and tone the muscles and to improve postures while activating internal organs.

Here given the 12 poses in sequence:

1. Pranamasana (Prayer Pose)
   Join your palms at the chest and stand straight. This pose sets the tone for the practice by helping you centre your mind and body.
2. Hasta Utthanasana (Raised Arms Pose)
   Stretch your arms overhead and gently arch your back. It opens up the chest and stretches the spine and abdomen.
3. Padahastasana (Hand to Foot Pose)
   Bend forward and try to touch your toes. This deep stretch works on your hamstrings and back.
4. Ashwa Sanchalanasana (Equestrian Pose)
   Take one leg back and bend the front knee. This posture strengthens your legs and hips while improving balance.
5. Parvatasana (Mountain Pose)
   Lift your hips to form an inverted ‘V’ shape. It tones the arms and legs and calms the nervous system.
6. Ashtanga Namaskara (Eight-Point Salute)
   Lower your body so that your chin, chest, hands, knees, and toes touch the ground. This builds strength in the arms and spine.
7. Bhujangasana (Cobra Pose)
   Slide forward and lift your chest. It strengthens the lower back and opens the heart area.
8. Parvatasana (Mountain Pose)
   Return to the inverted ‘V’ position. This helps reset your posture and energize your limbs.
9. Ashwa Sanchalanasana (Equestrian Pose)
   Bring the opposite leg forward this time. Helps develop coordination and balance.
10. Padahastasana (Hand to Foot Pose)
    Return to the standing forward bend. Improves flexibility and stimulates the digestive system.
11. Hasta Utthanasana (Raised Arms Pose)
    Lift your torso and arms upward into a gentle backbend again. This improves lung capacity and posture.
12. Pranamasana (Prayer Pose)
    Come back to the starting position. A moment of pause to reflect and relax.

Completing these 12 steps makes one full round. Beginners may start with 3–5 rounds a day and gradually increase.

Benefits of Practicing Surya Namaskar Daily

It is simple and yet incredibly effective, I think that’s the beauty of Surya Namaskar. When I’m short on time, even just doing 5 rounds of Surya Namaskar leave me feeling both energized and relaxed. Here are some of its benefits that encourage us to practice it daily. 

• Full-body workout: It strengthens and stretches the spine, legs, arms, back, shoulders, and core.
• Better breathing and heart health: It helps balance irregular breathing and improves circulation, which also supports heart function.
• Improved flexibility and balance: Regular practice enhances muscle tone and joint mobility.
• Mental clarity and stress relief: These flowing movements combined with mindful breathing reduce stress and promote calmness.
• Boosts energy and metabolism: Done in the morning, it sets the tone for a productive day and helps regulate metabolism.

Who Should Avoid Surya Namaskar?

Though Surya namaskar is suitable for most people, there are certain conditions in which it should be avoided or practiced with caution:

• High fever or infections
• Acute inflammation or blood toxicity
• High blood pressure
• Severe back pain or spinal disc issues
• Post-surgery recovery
  In such cases, it’s always best to consult a healthcare provider or a certified yoga teacher before beginning the practice.

Mentioning the Practice for Different Age Groups

Surya Namaskar can be easily adapted based on age, fitness level, and health conditions.

• Children and Teens: Since children are naturally flexible and energetic, they can practice Surya Namaskar at a fast or slow pace depending on their energy levels and needs. It also improves focus and discipline.
• Adults and Middle-Aged People: Given the rise of lifestyle-related issues, this group is encouraged to perform 6–12 rounds daily. Follow it up with calming practices like meditation or deep relaxation (Yoganidra) to balance energy and stress levels.
• Seniors (Below 70 Years): Older adults can also practice Surya Namaskar with proper guidance. They should focus on comfort and safety—practicing fewer rounds at a slow, mindful pace.

Surya Namaskar as a Therapeutic Tool

You know the best thing is Surya Namaskar is not just a fitness routine, it plays a vital role in the management of many health conditions:

• Constipation and Digestive Problems: Improves bowel movement and digestive fire. Up to 12 rounds are beneficial.
• Diabetes: Regular practice after a few weeks has shown improvement in blood sugar levels.
• Obesity: Helps in weight loss, body toning, and improving muscle strength. Studies have shown visible improvements in body fat percentage and endurance.
• Reproductive and Menstrual Health: Especially helpful in regulating hormonal balance and improving fertility-related issues.
• Joint and Muscle Issues: Carefully modified versions can support healing of musculoskeletal conditions.
• Skin Health: Practicing Surya Namaskar at sunrise, and allowing the sweat to dry naturally, helps improve skin clarity and glow.

Recent studies, including those by reputed institutions like AIIMS have also found that integrating poses from Surya Namaskar into therapeutic routines improves gut health, hormonal balance, and mental resilience.

Conclusion

Surya Namaskar is a complete practice in itself, a gentle yet powerful way to wake up the body, refresh the mind, and energize the soul. Whether you’re a student, a working professional, a homemaker, or a retiree, just a few rounds every day can make a huge difference in how you feel and function.