This Article is From Jun 21, 2020

International Yoga Day 2020: Reasons Why You Should Perform Surya Namaskar Daily

International Yoga Day 2020: The Surya Namaskar contains a total number of 8 asanas woven into a sequence of 12 steps for each side, right and left. This International Yoga Day, here are the benefits of performing surya namaskar.

International Yoga Day 2020: Reasons Why You Should Perform Surya Namaskar Daily

International Yoga Day 2020: Surya Namaskar can help you stay in shape


  • International yoga day is observed on June 21
  • Surya namaskar involves a series of asanas
  • Its great for weight loss, particularly losing belly fat

In the practice of yoga, Surya Namaskar is a salutation performed to the Sun offering gratitude and love for the life-giving energy that it provides. The sun represents energy, power, and vitality. As the Surya Nadi or Sun Channel runs along the right side, you begin the Surya Namaskar with your right leg first. The Surya Namaskar or the Sun Salutation is best practiced early in the morning before sunrise. Experience many benefits such as physical and mental strength, better command over your body, calmness of the mind, balanced energies, and inner peace. Surya Namaskar is a powerful technique to make you more mindful. With regular practise, it increases awareness forming a deeper connection between the body, breath and consciousness. You can start with 5 cycles a day as a beginner, and slowly increase it to 11 cycles per day.

International Yoga Day 2020: Surya Namaskar benefits and steps


The Surya Namaskar contains a total number of 8 asanas woven into a sequence of 12 steps for each side, right and left. When you begin the Surya Namaskar, you must start with the right side. One complete cycle is done when you cover both the sides, and this is made of 24 counts. Each asana has a specific breath assigned to it, and this must be followed through the 24 steps of the sun salutation.

Also read: International Yoga Day: Health Benefits of Surya Namaskar And Why You Should Do It Daily

Physical and mental health

The Surya Namaskar tones the entire body, helps with weight loss, and strengthens muscles and joints. Practice this flow if you want to improve your complexion as it ensures a better functioning digestive system. Improve your sleep as it helps combat insomnia and reduces stress levels. This is especially beneficial for women as it ensures regular menstrual cycle. The sun salutation is also useful in treatment of frozen shoulders. It helps in weight loss, improves balance in the nervous system, reduces blood sugar levels and stimulates the manipura chakra.


International Yoga Day: Surya namaskar is beneficial for both mental and physical health
Photo Credit: iStock

Steps to perform Surya Namaskar

  • Pranam Asana (The Prayer pose)
  • Hastha Utanasana (Raised arm pose)
  • Padahastasana (Standing forward bend)
  • Ashwa Sanchalanasana (Equestrian pose)
  • Santholanasana (Plank Pose)
  • Ashtanga Namaskar Asana (Eight limbed salutation)
  • Bhujangasana (Cobra pose)
  • Adho Mukha Svanasana (Downward dog pose)
  • Ashwa Sanchalanasana (Equestrian pose)
  • Padahastasana (Standing forward bend)
  • Hastha Uthanasana
  • Pranam Asana

(Repeat the 12 steps to the other side and start with the Left leg to complete one full cycle)

Also read: Surya Namaskar Variations: Try These For Better Stamina, Endurance And Flexibility

Benefits of Surya Namaskar:

  1. Helps with weight loss
  2. Strengthens muscles and joints
  3. Improved complexion
  4. Ensures a better functioning digestive system
  5. Helps combat insomnia
  6. Ensures regular menstrual cycle
  7. Useful in treatment of frozen shoulders
  8. Spinal cord and abdominal muscles are stretched
  9. Internal organs are massaged
  10. Improves flexibility of the hips
  11. Stimulates the Manipura Chakra
  12. Improves balance in the nervous system
  13. Reduces blood sugar levels
  14. Reduces stress levels
  15. Tones the entire body
  16. Improves digestion and reduces constipation
  17. Eliminates stomach ailments
  18. Promotes balance between both sides of the body

Also read: International Yoga Day 2020: Fight Digestive Issues With These Yoga Poses

(Grand Master Akshar is a Yoga Master, Spiritual Guide and Lifestyle Coach)

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