12 Poses of Surya Namaskar Steps:

Surya Namaskar (Sun Salutation Yoga) is a total body exercise. There are many different types of yoga that help strengthen the muscles, increase the body’s flexibility, and develop the mind. The science of yoga has been developed through several generations of yogis researching and passing this knowledge to others. Each yogic posture must be done with true focus, both mentally and physically. It is very important to remember that this is not just a physical exercise, but also one of the mind.

Practicing Surya Namaskar on a regular basis increases the power of the body and mind. Moving through the sequence of postures that make up the Salutation stimulates every major muscle group in the body and increases circulation. Regular practice promotes strength and balance throughout the entire body. In addition, the internal organs and the endocrine system are stimulated and refreshed by practice. Surya Namaskar should be performed with a prayerful mind.


Benefits of Surya Namaskar:

It is a significant complete exercise for the physical framework – a far-reaching exercise structure with no requirement for gear. Surya Namaskar, which is known as “Sun Salutation” in English, is basically about structure a measurement inside you where your physical cycles are in a state of harmony with the sun’s cycles, which run at around twelve-and-a-quarter years. It isn’t coincidentally however by a plan that it has been organized with twelve stances or twelve asanas in it. In the event that your framework is in a specific degree of dynamic quality and status, and in a decent condition of receptivity, at that point normally your cycle will be in a state of harmony with the sunlight based cycle.

The Best Time to do Surya Namaskar is early morning

How to Maximise the Benefits of Surya Namaskar?

Hatha yoga is tied in with making a body that won’t be an obstacle in your life yet a venturing stone towards blooming into your definitive chance. There are a couple of straightforward things you can do to set up your body and take advantage of your training.

Prior to beginning your training of Surya Namaskar, clean up or a shower utilizing water that is somewhat cooler than room temperature. In the event that a specific volume of water streams over your body or your body is submerged in water that is cooler than room temperature, the epithelial cells will contract and the intercellular spaces will extend. On the off chance that you utilize warm or high temp water, the pores of the cells will open up and ingest water – that isn’t what we need. For the act of yoga, it is significant that the cells contract and the intercellular spaces open up, on the grounds that we need the cell structure of the body to be accused of an alternate component of vitality. On the off chance that the cells contract and permit space in the middle of, rehearsing yoga will charge the cell structure.

Why a few people appear to be unmistakably more alive than others is basically in light of the fact that their phone structure is progressively charged. At the point when it is accused of vitality, it will stay energetic for an extremely significant time-frame. Hatha yoga is an approach to do that. In South India, the faucet water is commonly only somewhat cooler than room temperature. On the off chance that you are in a mild atmosphere, the normal faucet water might be excessively cold. Three to five degrees centigrade underneath room temperature would be perfect. A limit of ten degrees centigrade beneath room temperature would be adequate – the water ought not to be colder than that.

Twelve steps of Surya Namaskar (Sun Salutation)

Regardless of whether you practice asanas, Surya Namaskar, or Surya Kriya – on the off chance that you begin perspiring, don’t clear off the perspiration with a towel – consistently rub it back, in any event into the uncovered pieces of your skin. In the event that you clear off the perspiration, you channel the vitality that you have produced with the training. Water has the capacity to convey memory and vitality. That is the reason you ought not to clear off perspiration with a towel, drink water, or go to the restroom during training time, except if there is a unique circumstance that makes it totally vital.

What’s more, in the wake of rehearsing yoga, hold up at least 1.5 hours before washing up – three hours would be far and away superior. Perspiring and not showering for a few hours could be a touch of sense of smell test – so simply avoid others!


1. Reduces weight and fat in major body parts.

2. Helps improve cardiovascular health

3. Stimulates the nervous system

4. Improves blood circulation and distribution of oxygen.

5. Increases flexibility in the body.

6. Stops hair-fall and turning of hair color in Grey due to aging.

7. Strengthens the entire digestive system including the stomach, pancreas, liver, and intestines.

8. Increases energy levels.

9. The mind gets into a meditative state very easily and quickly.

10. Strengthens the immune system and many health issues get automatically addressed.

11. Develops lungs and they capture more oxygen and prevents tuberculosis.

12. Stimulates the activity of glands.

13. Eradicates toxic impurities by enabling spleen and through perspiration.

14. Enhances the cognitive functions

15. Eradicates sexual debility and special weakness in men and women.

What amount should an individual do it regularly for better outcomes?

Top 15 benefits of Suryanamaskar

If you are fit already and want to use it for warm-up purposes then 6–12 sets of Surya Namaskar is sufficient to make you pleasant and breathing will improve and in turn, your emotions will be pleasant. And in case, if you want to lose weight then you need to increase the number of sets up to 108 to based on your goals. TOP 15 BENEFITS OF SURYA NAMASKAR, it has many health benefits.

If you do 108 sets in the morning per day for six days in a week, then you will potentially lose about 4.5 – 5 kgs of weight and you will experience amazing other benefits.

Useful links for other Yoga Asanas

Yoga asana pawana muktasana

Yoga asana sarvangasana

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