12 Steps to Wellness: Why Surya Namaskar Deserves a Place in Your Daily Routine
12 Steps to Wellness: Why Surya Namaskar Deserves a Place in Your Daily Routine
Surya Namaskar, or Sun Salutation, is more than just a series of yoga poses—it’s a time-tested practice that connects the body, mind, and spirit with the rhythm of the sun. Rooted in yogic tradition, the 12-step sequence is designed to reflect the solar cycle and promote harmony within.
Whether practiced at home, in schools, or even in military training, Surya Namaskar offers far more than physical fitness. When done daily with mindful breathing and awareness, it becomes a holistic ritual for health and well-being.
Benefits of Practicing Surya Namaskar Daily
1. Boosts Energy and Focus
By enhancing oxygen circulation, this dynamic flow sharpens concentration and increases stamina, keeping you energized and mentally alert throughout the day.
2. Strengthens Immunity
Surya Namaskar activates the lymphatic system and reduces stress, helping the body naturally resist illness and recover more quickly.
3. Enhances Skin Radiance
The improved blood flow and internal detoxification stimulate Tejas—a yogic glow that reflects in a brighter face and sparkling eyes.
4. Builds Mental and Emotional Strength
Consistent practice cultivates discipline, clarity, and resilience, helping you respond to life’s challenges with calm and confidence.
5. Supports Weight and Metabolism
This sequence stimulates digestion, balances hormones, and tones core muscles—key elements in maintaining a healthy weight and metabolic function.
6. Aids Digestion and Emotional Balance
According to Dr. Yogrishi Vishvketu, Surya Namaskar also fuels Agni (digestive fire) and activates the Manipura Chakra, clearing mental fog and enhancing emotional stability.
A study in the Journal of Yoga and Physical Therapy suggests that 10–12 rounds of Surya Namaskar can burn approximately 139 calories, making it both an energizing and calorie-burning workout. The traditional sequence includes 12 poses: Pranamasana, Hastauttanasana, Hastapadasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskara, Bhujangasana, Adho Mukha Svanasana, returning through the reverse sequence to Tadasana.
For seasoned practitioners, performing 108 rounds of Surya Namaskar can be a deeply transformative spiritual and physical discipline. However, beginners and those with medical conditions should consult a yoga expert or healthcare provider before starting, ensuring the practice is safe and suitable for their individual needs.
In essence, Surya Namaskar isn’t just an exercise—it’s a powerful daily ritual that nurtures vitality, awareness, and inner balance.
