A Precious Gift from Ancient Indian Sages

India's ancient sages developed Suryanamaskar as a unique combination of physical and spiritual activity. Surya Namaskar is a 10-step combination of 8 poses, done with rhythmic breathing (Pranayama) and chanting Mantras . Besides being a great cardiovascular workout, Suryanamaskar is also known to have an immensely positive impact on the body, mind and intellect.

Importance of Surya that is Sun

Sun represents life, energy, positivity, clarity, confidence, and more. Sun is the ever-present energy. Without it, creatures and beings on Earth can’t survive. Additionally, the sun is also an important contributor to life in the form of many nutrients it provides. Sunshine bring about positivity. Suryanamaskar is a way to pay regards to the Sun – the energy provider & the source of everything. Surya namaskar is not only a physical exercise but also a spiritual activity in which we offer our gratitude to the divine energy of sun by offering 13 Suryanamaskar with ‘mantras’ everyday.

Why Suryanamaskar?

We might be living longer in the 21st century, but are we really living better? Millions of people follow unhealthy lifestyle. Whether it’s sitting at their desks for too long, subjecting their eyes to uninterrupted hours of screen time on phones or desktops, children spending hours on different type of screen, ordering too many takeaways for dinner, or not finding enough time to catch those precious 8 hours of sleep,,, all these factors have led to people encountering major health issues, that affects not just their physical wellbeing, but also mental health, causing intense stress and anxiety.
While exercising is an effective way to combat these health issues, the ancient practice of Suryanamaskar is a much better way in battling modern lifestyle diseases.

Benefits of Suryanamaskar

Along with numerous health benefits, Surya Namaskar provides a stepping stone in the direction of a healthy lifestyle. Just the single act of doing the practice in the morning sets the tone for an energetic and positive day. The process of waking up early to workout 13 Suryanamaskar can enhance your productivity by giving you more time and energy for the things you enjoy doing. Of course the health benefits are some of the most important things to focus on.

  • The general posture of the body is improved with the creation of a strong and flexible spine.
  • Improvement of blood circulation to the whole spinal and para-spinal area.
  • Enhancement of musculoskeletal functions of the upper and lower limbs.
  • Cardio-respiratory functions are improved.
  • Metabolism of the body is improved.
  • Activation of the sluggish neuroendocrine system.
  • Boosts immunity system.
  • Digestion is improved.

Suryanamaskar for the Mind

Practicing 13 Suryanamaskar rotations a day has proved to have a positive impact on enhancing the cognitive functions of the brain while also relaxing the mind. Suryanamaskar when coupled with chants, helps to provide the proper balance between body, breath, and mind. Chanting mantras while performing Suryanamaskar helps to develop spirituality and establish a deep sense of gratitude towards life, thereby providing an absolute peace to the mind and the soul.


Suryanamaskar can be performed with your day-to-day food intake. However, it is always good to embrace a 'Sattvik' (healthy) diet. If Sattvik diet is a bit too much for you, you can also look towards a Rajasik (balance) diet while avoiding Tamsik (Unhealthy) food and beverages.

Precautions to be taken during practice of Suryanamaskar

  • Adequate warm-up should be done before practicing Surya Namaskar.
  • It should be properly synchronized with breathing.
  • It should be performed in a peaceful place with fresh air.
    • Don’t eat or drink immediately before and after doing Suryanamaskar.
    • If you have any health issue, please consult your doctor.
    • Suryanamaskar should be avoided during the menstrual cycle and pregnancy.

Suryanamaskar Breathing Pattern

Suryanamaskar must be done with proper breathing pattern known as - Purak, Rechak and Kumbhak.

Purak : Inhale
Rechak : Exhale
Kumbhak : To hold (neither inhale nor exhale). Read the steps part to understand the breathing pattern.

Due to the rhythmic and active breathing process, the lungs are thoroughly ventilated and the blood gets highly oxygenated. This aids the detoxification of the body while also improving the flow of lymph which carries toxins to the organs of excretion. Following the rhythmic breathing pattern also helps in mental health.

Suryanamaskar Steps to Follow

Suryanamaskar can be done at any time of the day. However, the best time to do Suryanamaskar is at sunrise as exposure to the sun activates our solar plexus.