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Surya Namaskar Yoga

Surya Namaskar - All You Need to Know About Sun Salutation

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31 Dec 20

The sun is the source of all energies on planet Earth. This is something we learnt in school. So, what if we tell you that you can use this energy to nourish your health. By practising a combination of yoga sequences that is commonly known as Surya Namaskar or sun salutations, you will be able to harness the energy of the sun to build strength.

Let this article be your guide to know everything about Surya Namaskar.

Origin of Surya Namaskar

As mythology depicts, the King of Aundh was the first to start Surya Namaskar. During his reign, he made sure that these yoga sequences are performed by his people on a daily basis. Now, whether or not this story is true, it is believed that the tradition of Surya Namaskar originated from this era. Today, schools in India have Surya Namaskar as a part of the physical activities and is taught to students from a very young age.

The translation of ‘Surya Namaskar’ in English is salutations to the sun. However, a much more profound meaning of the word ‘Surya’ is the sun - the source that illuminates our world, and the word ‘Namaskar’ means bowing down with complete gratitude and offering myself wholeheartedly without being biased in any way. Together, ‘Surya Namaskar’ means bowing down in gratitude before the source that illuminates our world.

Health Benefits of Surya Namaskar

While you got a glimpse into the origin and history of the Surya Namaskar, here are a few ways in which Surya Namaskar a.k.a sun salutation helps your body -

  • It tones muscles and improves flexibility: 

The yoga sequences performed during Surya Namaskar focus on different muscles in the body, such as arms, abs, and butt. It helps tone these muscles, improves your overall body flexibility and posture.

  • It helps attain hormonal balance and is great cardio: 

Surya Namaskar is known to be a great workout routine. If performed appropriately, it acts as cardio for your abs, thighs, and butt. Furthermore, it improves blood circulation and heart health in the person, helping them attain hormonal balance.

  • It improves digestion and helps lose weight:

Whether you do Surya Namaskar or any other workout, exercising along with the right amount of rest and a balanced diet will improve your overall digestion. Performing sun salutation produces the needed digestive juices, which boosts your metabolism. It helps burn the toxicants and extra calories in your body, encouraging weight loss in the process.

  • It increases awareness levels:

As you perform these yoga sequences, you will be able to understand your breathing pattern better. This contributes to deep conscious relaxation of your body and mind. Performing sun salutation strengthens your senses and increases awareness levels.

  • It reduces stress and brings emotional stability: 

Gaining control over breathing helps provide great relaxation to the nervous system in the body. It has a positive impact on your brain and reduces stress over time. Basically, it helps in finding a balance between the right and left sides of the brain, contributing to more emotional stability and mental capacity over time.

How to do Surya Namaskar

You have to perform a total of twelve yoga poses one after another that forms one set of Surya Namaskar. It involves the following sequence -

  1. Prayer Pose (Pranamasana)

  2. Raised Hands Pose (Urdhva Hastasana)

  3. Standing Forward Fold Pose (Uttanasana)

  4. Equestrian Pose - Right Leg (Ashwa Sanchalanasana)

  5. Plank Pose (Phalakasana)

  6. Salute with Eight Parts/Points (Ashtanga Namaskar)

  7. Cobra Pose (Bhujangasana)

  8. Downward Facing Dog Pose (Adho Mukha Svanasana)

  9. Equestrian Pose - Left Leg (Ashwa Sanchalanasana)

  10. Standing Forward Fold Pose (Uttanasana)

  11. Raised Hands Pose (Urdhva Hastasana)

  12. Prayer Pose (Pranamasana)

Dos and Don'ts of Surya Namaskar

Here are a few things that you should remember when performing the sun salutation.

  • Maintain a correct posture in all yoga poses

  • Have a proper rhythmic breathing

  • Follow the steps as mentioned

  • Increase the number of sun salutations over time

  • Follow a healthy diet

  • Practice sun salutation daily

  • Wear comfortable clothes

  • Make sure that you are hydrated

  • Begin at a slow pace and pick up the pace gradually


Surya Namaskar or sun salutation is an excellent way to start your mornings. While it provides several health benefits (as mentioned above), you should continue following a healthy diet, good sleep routine, and work-life balance.

However, sometimes, despite following a healthy lifestyle, medical emergencies can arise without prior warnings. During these times, it is best to have a health insurance plan in place. Such a policy will cover unforeseen hospitalisation and treatment expenses.

You can consider buying health insurance at Finserv MARKETS and benefit from features such as cashless claim settlements, reinstatement benefits, tax benefits, extensive coverage, hassle-free renewals, and more. Plus, you can buy/renew your health plans using the Finserv MARKETS App, anytime, anywhere.

So, while you continue your healthy lifestyle and perform sun salutations daily, get yourself and your family insured with a health insurance plan available on Finserv MARKETS, today!

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