Surya Namaskar: 8 Health Benefits of This Morning Yoga Routine

Creator: Dr. Trupti Shirole
Keywords: Surya Namaskar benefits, daily yoga practice, improves flexibility, boosts cardiovascular health, enhances mental clarity, aids weight loss, strengthens muscles, promotes respiratory health, balances hormones, yoga for health, Surya Namaskar for weight loss, Surya Namaskar routine, yoga for digestion, strengthens joints, improves circulation, Surya Namaskar for beginners, yoga for mental clarity, morning yoga routine, yoga for hormone balance, full-body workout, yoga for respiratory health

Written by Dr. Trupti Shirole, BAMS, CGO

Medically Reviewed by Dr. Pavithra, BDS on Sep 16, 2024

About

Surya Namaskar, or Sun Salutation, is a sequence of 12 powerful yoga poses performed in a graceful flow. Practicing Surya Namaskar every morning provides numerous health benefits, including improved flexibility, cardiovascular health, and mental clarity.

Eight Health Benefits of Surya Namaskar

Improves Flexibility

One of the primary benefits of practicing Surya Namaskar is the improvement in flexibility(1^✔). The sequence of poses stretches multiple muscle groups, which helps to loosen the joints and increase the range of motion. Regular practice also strengthens muscles, reducing stiffness and improving overall agility.

Boosts Cardiovascular Health

Surya Namaskar provides a full-body workout, which significantly enhances cardiovascular health. It elevates the heart rate, promoting better circulation and reducing the risk of heart disease(2^✔). Over time, this practice strengthens the heart muscles, ensuring a steady supply of oxygen to the body's tissues.

Enhances Mental Clarity

The morning practice of Surya Namaskar helps calm the mind, improve concentration, and reduce stress levels(3^✔). The deep breathing exercises paired with the poses increase oxygen supply to the brain, which sharpens focus and enhances mental clarity throughout the day.

Aids Weight Loss

Surya Namaskar is an excellent way to burn calories and aid in weight loss. It activates various muscle groups, accelerates the metabolism, and improves digestion. When practiced regularly, it can help in toning muscles, reducing belly fat, and maintaining a healthy weight(4^✔).

Strengthens Muscles and Joints

This yoga routine strengthens the muscles in your arms, shoulders, back(1^✔), core, and legs. It also enhances the strength of joints, making them less prone to injury. By targeting multiple muscle groups simultaneously, Surya Namaskar builds endurance and muscular strength.

Improves Digestion

The series of forward and backward bends involved in Surya Namaskar stimulate the digestive system. These movements massage the digestive organs, enhancing the efficiency of your gut(4^✔). This leads to better digestion, improved metabolism, and reduced issues like constipation and bloating.

Promotes Respiratory Health

Surya Namaskar promotes deep, controlled breathing, which supports respiratory health. Regular practice increases lung capacity, improves the efficiency of your respiratory system, and helps to oxygenate the blood effectively. It's also beneficial for reducing symptoms of asthma and other respiratory issues(5^✔).

Balances Hormones

Practicing Surya Namaskar helps balance the endocrine system, which is responsible for regulating hormones in the body(6^✔). This can be especially helpful for individuals dealing with hormonal imbalances, as the practice supports better functioning of the thyroid, adrenal, and pituitary glands.

How to Incorporate Surya Namaskar into Your Routine

Start with a few rounds of Surya Namaskar in the morning, gradually increasing the number of rounds as your stamina improves. Combine it with mindful breathing techniques and relaxation exercises for optimal benefits.

References:

Kinematics of Suryanamaskar Using Three-Dimensional Motion Capture - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521759/)
Acute effects of Surya Namaskar on the cardiovascular & metabolic system - (https://pubmed.ncbi.nlm.nih.gov/21665111/)
Effects of Suryanamaskar, an Intensive Yoga Exercise Routine, on the Stress Levels and Emotional Intelligence of Indian Students - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9956984/)
From Protein Building Blocks to Functional Materials - (https://pubs.acs.org/doi/10.1021/acsnano.0c08510)
Insights on Surya namaskar from its origin to application towards health - (https://pubmed.ncbi.nlm.nih.gov/34974957/)
Effect of pranayama and suryanamaskar on pulmonary functions in medical students - (https://pubmed.ncbi.nlm.nih.gov/25653936/)

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Dr. Trupti Shirole. (2024, September 16). Surya Namaskar: 8 Health Benefits of This Morning Yoga Routine. Medindia. Retrieved on Jan 29, 2025 from https://www.medindia.net/health/lifestyle/surya-namaskar-8-health-benefits-of-this-morning-yoga-routine.htm.
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Dr. Trupti Shirole. "Surya Namaskar: 8 Health Benefits of This Morning Yoga Routine". Medindia. https://www.medindia.net/health/lifestyle/surya-namaskar-8-health-benefits-of-this-morning-yoga-routine.htm. (accessed Jan 29, 2025).
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