Surya Namaskar Benefits And Steps For Beginners And Precautions.

Surya Namaskar Benefits And Steps For Beginners And Precautions

Through yoga, the body can be kept healthy. At the same time, different asanas of yoga are used for wide and favorable effects on different parts of the body. The most effective of these asanas is Surya Namaskar. The reason is that Surya Namaskar Yoga is made from the combination of many asanas. For this reason, it affects the entire body and can help keep many serious diseases away.

Surya Namaskar Benefits And Steps For Beginners And Precautions.
Surya Namaskar Benefits And Steps For Beginners And Precautions.


In this article of Healthbenefit4u, we are going to explain in detail what is Surya Namaskar Yoga, as well as the benefits of Surya Namaskar and how to do Surya Namaskar. The benefits of Yoga and Surya Namaskar can only happen if you have a balanced diet together.

Later in the article, we will give much important information related to Surya Namaskar, but before that, it is important to know a little about what Surya Namaskar Yoga is.
Surya Namaskar Benefits And Steps For Beginners And Precautions.
Surya Namaskar Benefits And Steps For Beginners And Precautions.


What is Surya Namaskar?


Surya Namaskar is made up of two words, in which Surya means sun. At the same time, Namaskar means to bow down or pray. This is the reason that since ancient times, people wake up in the morning to pray for the sun and consider the beginning of the day auspicious with Surya Namaskar Yoga. The process of this yoga is completed in 12 stages and a different asana is practiced in each step. Thus, we can say that a series of 12 Yogasanas in the same yoga is called Surya Namaskar.

After knowing what Surya Namaskar is, we will give information related to the benefits of Surya Namaskar in the next part of the article.
Surya Namaskar Benefits And Steps For Beginners And Precautions.
Surya Namaskar Benefits And Steps For Beginners And Precautions.


Benefits of Surya Namaskar


1. Improve pulmonary function

As mentioned at the beginning of the article, Surya Namaskar is such a yoga asana, in which the 12 yoga asanas in order are used. Performing these asanas has an effect on every part of the body. Also, breathing and exhaling at every stage during this yoga process is considered particularly helpful in increasing the functioning of the lungs. In such a situation, it can be said that the benefits of Surya Namaskar can prove to be helpful for pulmonary function (lung function).

2. Weight loss mantra

Research by the International Journal of Yoga suggests that Surya Namaskar exhibits positive effects in maintaining heart health and respiratory health as well as reducing weight. In such a situation, it would not be wrong to say that the practice of Surya Namaskar can prove beneficial for those who wish to lose weight.

3. Improvement in respiratory pressure

Respiratory pressure (respiratory pressure) is directly related to lung function (pulmonary function). As we have already mentioned earlier in the article, this process of yoga involves practicing 12 different yoga asanas under 12 steps, in which the process of breathing and exhaling plays an important role. Because of this, the respiratory system is strengthened and lung function is improved.

At the same time, there is not much pressure on the lungs in the process of breathing and exhaling when the lung function is strong and respiratory pressure remains normal. For this reason, it would not be wrong to say that the benefits of Surya Namaskar can be helpful in controlling respiratory pressure (respiratory pressure).

4. Increase muscle strength

The adjustment of many Yogasanas also helps in providing physical strength to Surya Namaskar. Actually, different steps adopted in this yoga have a favorable effect on the muscles connected to different organs of the body. For this reason, continuous exercise improves the efficiency of the muscles by increasing their activity and gradually they become stronger. In such a situation, it can be said that the regular practice of Surya Namaskar can strengthen the muscles and increase the body's ability to function.

5. Helpful in the regular menstrual cycle

Along with eliminating the problem of the irregular menstrual cycle, the benefits of Surya Namaskar can also be found in removing problems during the menstrual cycles such as fatigue, body pain, brain tension, and irritability. According to experts, the regular practice of Surya Namaskar helps to give strength to the person physically and mentally and helps in relieving many physical problems.

These problems also include improvement in the process of the regular menstrual cycle. In such a situation, it would not be wrong to say that Surya Namaskar can show positive effects in maintaining the continuity of the menstrual cycle.

6. Relieve anxiety and keep your mind calm

Both the physical and mental effects of Surya Namaskar are seen. Its regular practice helps to remove the presence of toxins present in the body by improving the functionality of all the mechanisms of the body. Also, it can work to calm the mind by removing anxiety. For this reason, it can be said that the regular practice of Surya Namaskar can prove to be helpful in keeping the mind calm by removing mental problems like stress and anxiety.

7. Beneficial for skin and hair

Anxiety and stress are believed to be the main causes of many body-related disorders, including skin and hair problems. According to experts, yoga is such an action, which can prove helpful in removing anxiety and keeping the mind calm. For this reason, it can be assumed that regular practice of different 12 yoga asanas coming in different stages under Surya Namaskar can help in relieving problems like anxiety and stress, strengthening hair and relieving many skin related problems. May prove helpful.

In the next part of the article, we will explain in detail how to do Surya Namaskar so that you can take proper advantage of it.

How to do Surya Namaskar Namaskar


Here we are explaining the method of performing Surya Namaskar, in which you will have to adopt the following asanas in each step.

Pranam Asana: First of all, spread a yoga mat and stand up straight. Now bring both hands close to your chest and come in a position to greet.

Hastautanasana: Now take a deep breath and raise your hands above the head with folded hands. Keep in mind that in this case both arms touch your ears. Now try to move the upper part of the body as far back as possible while keeping the lower part straight from the waist.

Padahastasana: Now while exhaling, slowly bring both hands forward and lean forward on the stomach and try to put both hands on the ground. Keep in mind, in this case, your forehead should touch the knees of the feet.

Ashwa Sankalanasana: Now while breathing, you have to keep your right foot as far back as possible while sitting on your left foot. Keep in mind that in that case, the knee of your right leg should touch the ground. The chest is outward and tries to look upwards.

Parvatasana: In this posture, you have to move the left leg back while exhaling. After the paw of left and right feet comes parallel, try to lift the body from the middle and keep the palms and toes adjacent to the ground. Keep in mind, in this position, your arms and legs stay straight.

Ashtangasana: Now to change from Asvatasana to Ashtangasana, first you have to take a deep breath. After this, both your knees have to be attached to the ground. Now, without exhaling, touch the chest and chin from the ground.

Bhujangasana: In this posture, without exhaling, try to lift the upper part from the waist to the abdomen. Keep in mind, in this case, the palms should remain close to the ground.

Parvatasana: Now you have to come to the mountain again. For this, while exhaling, try to raise the middle part of your body. Keep in mind that while doing this asana, both of your hands remain straight and do not turn and try to touch your heels on the ground. Also, try to look towards the navel.

Ashva Sankalanasana: Now take a deep breath and bring your right leg forward and sit on it. At the same time, keep the left leg straight and make the knee touch the ground.

Padahastasana: While exhaling, bring your left leg forward. Now keep your hands close to the ground, straighten the legs and try to touch the forehead with your knees.

Hastautanasana: Now take a deep breath, raise the hands upwards, and try to bend backward as much as possible while joining the palms.

Pranam Asana: Finally you have to come to the pranam asana. For this, you should be straight and come in a position to greet with folded hands.

After knowing how to perform Surya Namaskar, in the next part of the article, we are going to give some tips for beginners to do Surya Namaskar.

Tips for Surya Namaskar for Beginners

If you are going to practice Surya Namaskar for the first time, then some things have to be specially kept in mind, which are as follows:


  1. Surya Namaskar is always done at the time of sunrise and facing towards the direction of the sunrise.
  2. Also, you should keep in mind that every step of it should be done with energy and enthusiasm.
  3. Also, you have to keep in mind that you should understand the rugs of each step of Surya Namaskar closely and do each step slowly and comfortably.
  4. You have to focus on the process of breathing and exhaling.
  5. While bending backward, spreading the legs and bending forward, take care that there is no shock on the body. Also, you have to keep in mind that according to your ability, you can do these steps
  6. Try to complete. There is no need to overemphasize the muscles.
  7. At the same time, if it is practiced early with a trainer, it would be better.


In the next part of the article, we are going to tell you about some precautions, which you should take special care before you salute the sun.

Some precautions for Surya Namaskar

You should pay special attention to the following things before practicing Surya Namaskar.


  1. Pregnant women should not attempt this asana.
  2. Patients with the hernia and high blood pressure should stay away from this asana.
  3. You should not do Surya Namaskar in case of backache.
  4. Women are advised not to perform Surya Namaskar even during the menstrual cycle.


You must have understood well what Surya Namaskar Yoga is and what the benefits of Surya Namaskar can be. At the same time, through the article, you will also have got proper information about the precautions to be taken during the process of Surya Namaskar. At the same time, for the first time, those who are going to do Surya Namaskar have also given some suggestions in the article, which is important to be aware of.

In such a situation, if you are also impressed by the benefits of Surya Namaskar and are thinking about practicing it regularly, then it is better that you first read all the important things given in the article. Apart from this, if you have any other questions or suggestions related to this topic, then you can reach us through the comment box given below.
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