Sun Salutation- A complete workout for healthy living

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Sun Salutation; also called Surya Namaskara in Hindi is regarded as the complete workout for a healthy life. One who regularly perform this; stays fit and healthy always. If you are habituated of this, then you don’t need to perform extra workouts or exercises. That is why it is called “A complete workout”. Many of you must not be getting what is it actually! Is it to salute sun or something like sun bath. It is nothing like this. This very process comes under Yoga asanas; and is the chief in all.

Why only ‘Sun’, why not anything else?


Yes, this is question which must be crouching in your mind! And it is obvious too, why it is only called Sun salutation; nothing else. It has a scientific logic too which is far beyond from superstitions and myths. According to scientific concepts, early morning sun rays are a good source of Vitamin D and it is also beneficial to cure infection and ailments. apart from that, it has also been proposed that warm sun rays acts as a natural “Radiotherapy”. You must have noticed the thing, when you sit in sun for few minutes; not only physically but mentally also you feel relaxed and a kind of positive attitude enters to your body.

Those who rise early in the morning are always seen with a  smile on face and healthy body. So, it is also said “Early to bed and early to rise, makes a man healthy,wealthy and wise.” It is also said, whatever you do in early morning studies, worshipping etc all are filled with good results and increases the concentration in your mind. When the sun rises, it brings lots of positive energies with it. Not only this, during that period the atmosphere is also very pure and silent. So, these are the only reasons why exercises, Yoga asanas, Pranayama and Sun Salutation are advise to be performed at early morning.

What is Sun Salutation?

Surya namaskara or Sun salutation helps the entire body become disease-free, gain strength and energy. It recharge your body and erases all kinds of deformities from it. It re-activates all the body parts and enables regulation of hormonal secretions of all the internal glands. The best time to perform it is during sunrise. It works like a miracle when the tiny sun rays whispers to your body and starts the flow of energy. It should be performed according to the capacity of an individual. It takes 2-5 minutes for all the 12 steps to be performed. One can perform it 10-12 times or can exceed it. The 12 steps has got different titles which are given as follows.


12 poses of Sun salutation:-

  1. Pranamasana or Prayer pose
  2. Hastauttanasana or Raised arms pose
  3. Hasta padasana or Hand to foot pose
  4. Ashwa sanchalanasana or Equestrian pose
  5. Dandasana or Stick pose. This is also done separately as downward facing dog pose
  6. Ashtanga namaskara or Salute with eight parts
  7. Bhujangasana or Cobra pose
  8. Parvatasana or Mountain pose
  9. Ashwa sanchalanasana or Equestrian pose
  10. Hasta padasana or Hand to foot pose
  11. Hastauttanasana or Raised arms pose
  12. Tadasana

Mantra of Sun salutation:-


Sun salutation is only the Yoga pose which is carried out with some spiritual mantras. Well, in the present world it is neglected and is mostly avoided. Earlier, when this was discovered; it was like a miraculous thing which healed your body totally. Actually, there is a great need and importance of mantras in Sun salutation. It energizes and makes you open from internal mind. In Sun salutation, it has 12 mantras; each pose is carried out with its specific mantra. The chart table of mantras is given below. For best results, add these mantras in your poses too.

As we have discussed, Sun salutation is the best way to lose energy and to gain health. You must be wondering; its okay, but how is it bet from other activities. Following are table content of calories burnt in different activities. It it make you understand; how and why Sun salutation is best.

Calorie burning chat in different activities-

Activity                               Calories Burned

Freestyle swimming                        550

Running                                          700

Dancing                                          260

Aerobics                                        500

Hiking                                            500+

Gardening                                      400+

Cycling                                          650

Tennis                                            350+

Squash                                           650+

Gardening                                       250+

Sun Salutation                                 800+

Note- All these calculations are based on the 1 hour of every workouts. By the above data, you must have observed that Sun salutation is effective than any other activity. It is the ancient form of workout which is wonderful and helps to aid in all disorders. Those who performs its 12 poses with dedication and confidence surely gets the result.

How to perform Sun Salutation-

  1. Stand facing the Sun, fold the hands in the prayer pose and keep them in front of chest.
  2. Inhale and stretch the hands in the front and take them backwards. Look upwards.
  3. To the extent possible, bend backwards from the waist.
  4. Exhale and while bending the hands in front, rest them near the feet on the ground.
  5. If possible touch the ground with the palms and try to touch the knees with the head.
  6. Now bend forwards and place the hands on both the  sides of the chest. Raise the left foot and take it back. It is pose of Bhujangasana.
  7. Exhale and take the right leg backwards. The neck and head should be in between the hands. Lift the hips and waight and bend head down and look at the naval.
  8. Keep the hands, legs and toes steady; touch the knees and chest on the ground.
  9. Inhale and lift the chest and look upwards, resting the body up to the waist on the ground and keep the legs and hands straight.
  10. Step 10 will perform the 3rd pose.
  11. Step 11 is for 2nd pose.
  12. Step 12 is for first pose. It will be added as the pose of Tadasana.

Benefits of Sun Salutation:-

  • Surya namaskara is the  complete exercise. It tones up muscles and all the body parts, joints become strong and disease free.
  • It makes the stomach, intestines, heart and lungs healthy.
  • Surya namaskara is an exercises itself which makes the entire body disease-free.
  • One suffering from diabetes, should perform it regularly. It is the best cure for them.
  • It increases mental peace, strength, energy, vitality and longevity of the body.
  • It makes the spinal cord and waist flexible and cures their deformities.
  • It regulates the blood circulation in the entire body and in this way it removes the impurities of blood and also cures skin diseases.
  • The muscles of hands, legs, shoulders and thighs becomes stronger and toned up.
  • It massages the heart automatically and is as such beneficial for heart patients.
  • Its regular practice cures the ailments related to intestines, stomach, liver; or can be said it treats the whole body.

In this way, we came to know that Sun salutation is nothing else but a complete workout. After doing this, you no need to go through any other asanas or exercises. In the present world, the key to stay well and fit is Surya namakara itself. Don’t perform it physically, feel that positivity and wellness is entering to your body and see the miracle! Take care and live well!

One Response

  1. Hitesh Patel January 17, 2017

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