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The Benefits of Surya Namaskar and The Science Behind It


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The benefits of Surya Namaskar is phenomenal for our overall well-being. This graceful sequence of twelve poses with a continuous flowing motion and deep breaths calms the mind, elevates the spirit and heals the body.


The sun is a force to be reckoned with. It’s the source of energy that fuels our bodies, and it has been used by many cultures as a symbol of renewal and rebirth.

Surya Namaskar is a Hindu yoga pose that’s practised in many countries around the world. It is also known as the “Sun Salutation,” and it is a sequence of 12 postures that are performed at sunrise in Hinduism and Buddhism.

In recent years, however, there has been a growing interest in the science behind this ancient practice. And as you may already know, there are many benefits to practicing Surya Namaskar–including weight loss and increased metabolism.

The Benefits of Surya Namaskar and The Science Behind It
Surya Namaskar- a sequence of 12 postures

But what exactly is Surya Namaskar? How does it work? And what are its benefits? We’ll answer these questions below!

Surya Namaskar, The Science Behind It.

The Sun Salutation, or Surya Namaskara, is a Yoga practice comprising a sequence of 12 yoga postures, best done at sunrise. If done fast, it provides a good cardiovascular workout. If done at a slower pace, these postures help tone the muscles and can relax the system and be meditative.  Each pose coordinates with your breathing: Inhale to extend, and exhale to bend.

The theory behind Surya Namaskar is that it increases metabolism by stimulating the body’s internal heat production. It also helps you stay hydrated by increasing blood flow through the body, which helps with digestion and elimination.

This sequence of 12 yoga postures isn’t just about how it feels; it’s also about what happens inside your body when you perform it!

When you do Surya Namaskar, your heart rate increases by about 20 beats per minute for about five minutes (the same amount of time it takes for your heart to beat 1,000 times). This increased heart rate allows blood vessels throughout your body to open up wider than normal so they can take more oxygen into them from outside sources like air or water—meaning they’ll be able to deliver more nutrients directly into cells throughout your body!

Regular practice of the Sun Salutation improves the functions of all the internal organs. It purifies the blood, enhances blood flow throughout the system, and ensures proper stomach, bowel, and nerve center function. 

Practicing Surya Namaskar daily helps balance the three constitutions—Vata, Pitta, and Kapha—that the body is made up of, according to Ayurveda science. It is also known to enhance the physical strength of a person.

How Sun Salutation Can Help You Lose Weight & Burn Fat

Surya Namaskar has been shown in studies to increase metabolism by as much as 30% over four weeks, which can lead to weight loss when combined with other lifestyle changes. 

This means that when you do this pose regularly, it helps your body burn more calories at rest—and it can help you lose weight!

It also increases oxygen intake by as much as 30% and improves circulation in the body. This helps you feel more energized throughout the day and makes it easier for you to exercise regularly while maintaining a healthy diet and lifestyle choices.

Benefits of Doing Surya Namaskar

These 12 steps of Surya Namaskar are very powerful asanas. The benefits of practicing this daily are:

  • Strengthens the entire digestive system and cures, and prevents constipation.
  • Complete workout for the muscles, it benefits joints, ligaments and the skeletal system by improving posture and balance. 
  • Fires up metabolism and helps in fat loss.
  • Reduces redundant fat, especially the fat about the abdomen, hips, thighs, neck and chin.
  • Improves the quality and circulation of the blood thus keeps you energised
  • Enables to eradicate toxic impurities through profuse perspiration and to absorb vital energy from the atmosphere.
  • Forward bends increase the space in the abdomen and facilitate the release of entrapped gases. These poses heat the front of the body and cool the back body. For Vatas, it is important to stay warm.
  • Ideal to cope with insomnia and related disorders. The practice calms the mind, thus helps to get sound sleep.
  • Regulates Irregular Menstrual Cycles. 
  • Boosts Blood Circulation thus helps to prevent hair greying, hair fall, and dandruff. It also improves the growth of hair.
  • Reverse Signs of Aging and improves skin tone and complexion. 
  • Boosts Endurance Power. It gives vitality and strength. It also reduces the feeling of restlessness and anxiety.
  • Enhances Body Flexibility. It improves flexibility in spine and in limbs.
  • Improves Concentration. Regular practice makes the mind strong and calm.

Last but not least, doing a few rounds of Surya Namaskar at an easy pace can be very relaxing and meditative. Chanting sun mantras while doing the Sun salutation adds a whole spiritual dimension to the practice, making it more sacred.

Ancient Sun Mantra

Caution: Persons suffering from slip-disc disease, arthritis, a heart attack, etc., including pregnant women, are suggested to take a medical opinion before they start the practice of Surya Namaskar


Surya Namaskar is a very powerful asana. The best part is that it only takes about 20 minutes to do it all! Doing this daily is not just limited to physical benefits; the practice also helps calm the mind and keeps you stress-free.


  1. Learn Yoga Asanas & Meditation‎ at Sivananda Centres
  2. Learn Sun Salutation From An Expert ! Register at Art of Living Center Near You!
  3. 30 minutes practice of Sivananda Yoga for beginners to intermediates

One response to “The Benefits of Surya Namaskar and The Science Behind It”

  1. Anonymous Avatar

    Thanks ,very clear to undrstand and follow.- The slower the movement the better it is.- I think ,need more added \” must lay down flat on the back for few minutes after excercise.Have a nice day.wan

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