Benefits of Surya Namaskar | Benefits of Sun Salutation

99Pandit Ji

Last Updated:August 28, 2025

Benefits of Surya Namaskar: Morning time has always been considered sacred, when everything seems new and nature is in its purest form. Surya Namaskar performed at this divine time is not just a yogic practice but a spiritual ritual.

“Surya” means the strength of life, and “Namaskar” means prayer, salutation, and surrender.

When we follow the 12 steps of this practice with meditation, breath, and intention, we bring our body, mind, and soul into one whole.

In today’s fast-paced life, where there is stress, distraction, and imbalance all around, Surya Namaskar is a yogic remedy that gives you grounding, clarity, and inner strength – without any external support.

In this article, we will explore how this seemingly simple flow can become a powerful, transformational ritual of your life if you look at it not just as a workout, but as an inner offering.

Surya – The Eternal Source of Light, Energy & Inner Transformation

The Sun is not just an object of mass in a vacuum we call space. It is the giver of life! When the Sun rises each day, it does not just give us light, but brings with it a gift of new energy, hope, and possibilities!

Surya is also viewed in the Yogic tradition as a manifestation of divine consciousness, the form that renders inner darkness and takes away the light.

• When we practice the Surya Namaskar, we are not only praying for our physical health, but we are also praying for a transformational process to happen inside ourselves.
• The rays from the Sun not only provide vitamin D for our physical body, but it awaken our mind and soul as well.
• We obtain radiance from the Sun that can be seen on our skin and can be presented in our actions.
• When we pray to Surya, we relinquish our egos. Wielding our intention when we pray to Surya makes it a sacred dialogue – when darkness becomes light.

That is why life would be impossible without the Sun, and that worshipping the Sun is an incredibly strong form of inner awakening.

The Spiritual Significance of Surya Namaskar in Yogic Tradition

Surya Namaskar has deep spiritual significance in the Yogic tradition. It is not just a form of body stretching or fitness; it is a daily spiritual offering in which we connect our body, mind, and soul with the light of the Sun God.

Since Vedic times, people have considered the Sun as the source of life force (prana). In performing Surya Namaskar, we are opening ourselves up to receive this light in twelve different postures.

With every posture, there is a mantra by which we channel our energies with gratitude, surrender, and awareness.

We begin to use this practice as a moving meditation, where each movement and breath, and thought becomes a step toward divine consciousness.

When you bow to the Sun from your heart, you are removing all the darkness (negativity, blockage, doubt) within you one by one.

According to yoga, Surya Namaskar not only provides physical energy but also activates your Manipura Chakra (solar plexus) – the centre of confidence, clarity, and willpower.

That is why it is said, “When you bow to the Sun, you illuminate your soul.”

Physical, Mental & Energetic Benefits of Surya Namaskar

Generally, when people think of Surya Namaskar, they think of it as simply a physical practice or warm-up.

The reality is that Surya Namaskar is a total healing system that works on your body, mind, and energy body.

Physical Benefits

The sequence of the 12 postures allows for activation of your entire body, spine, joints, muscles, hormones, digestion, etc.

When practiced routinely, flexibility improves, posture improves, and there may be some natural weight loss as well.

Blood flow and oxygen flow are improved, thus recharging and rejuvenating the body.

Mental and Emotional Benefits

Surya Namaskar calms the body and the mind. When the breath is matched with movement, the body enters a meditative rhythm that allows for stress to be released and replaced by peace and relaxation.

Practicing Surya Namaskar consistently will energize your mood and focus, and clear your mind.

Energetic & Pranic Benefits

The deepest benefit is at the pranic level, where we absorb the energy of the sun (solar prana). Each posture stimulates one chakra, and when we practice with conscious intention, we dissolve blocks in our energy body. This gives you a sense of inner strength, willpower, and lightness.

Surya Namaskar is More Than Just Exercise

Surya Namaskar may initially seem like a physical activity, like stretching or morning yoga.

But when you start to understand it a little more deeply, you realize that it is an inner spiritual journey that takes you closer to yourself every day.

Every posture, every breath, and every flow takes you to a mindful state where there is only you and your energy.

This Practice:

• Develops awareness, in which you learn to live in the present moment.
• Awakens a sense of gratefulness and surrender when you bow to the Sun.
• It strengthens your inner awareness such that you can see your emotions and thoughts clearly.
• Each day becomes a sacred routine in which there is a perfect balance of body, breath, and spirit.

Surya Namaskar is such an activity that gradually becomes not just a habit but a healing ritual.

It touches you on every level: physical, emotional, mental, and spiritual. When you do it with determination, it becomes a manifestation rather than a movement.

How Sun Salutation Helps Cleanse Emotional Baggage and Mental Clutter

Every day we carry around within us many kinds of thoughts, stress, and emotional burdens, which are neither visible nor go away immediately.

But when you make Surya Namaskar a regular practice, it becomes a natural emotional cleansing process.

The body is not the only part of your being that is in motion when your body is in motion; your mind also moves, and emotions are released without conscious attempt.

• By integrating deep breathing and movement, the nervous system calms, and stress-producing hormones begin to decline.
• Each asana creates a flow that dissolves stuck emotions.
• You become aware of the clutter within you and find the space to release it gently.
• This action restores inner balance, in which you feel emotionally light and precise.

Surya Namaskar is a kind of emotional detox without words, without any external therapy.

When you do it with intention, each repetition becomes a medium of emotional release. As the physical stiffness is released, the confusion of the mind also melts.

This process makes you emotionally grounded and mentally spacious, where new thoughts, clarity, and peace find a place.

Each Posture, a Mantra – The Hidden Energy of the 12 Steps

The twelve movements of Surya Namaskar are not random acts, but a divine alignment – every posture has a specific mantra which fills the body, mind, and soul with light.

When we do the postures with focus and mantras, we awaken our inner consciousness, and the spiritual vibration permeates every cell.

These are the twelve movements of Surya Namaskar and the beeja mantras:

1. Pranamasana (Prayer Pose) – “Om Mitraya Namah”
Salutation to the friendly form of Surya – friendliness and humility.

2. Hasta Uttanasana (Raised Arms Pose) – “Om Ravaye Namah”
Welcome to Light and Energy – opening up to receive.

3. Padahastasana (Hand to Foot Pose) – “Om Suryaya Namah”
Surrender and grounding – resolve to let go of ego.

4. Ashwa Sanchalanasana (Equestrian Pose) – “Om Bhanave Namah”
Forward movement with awareness – balance in action.

5. Dandasana (Stick Pose / Plank) – “Om Khagaya Namah”
Strength and stillness – inner steadiness.

6. Ashtanga Namaskara (Salute with Eight Limbs) – “Om Pushne Namah”
Complete surrender – full-body devotion to the source.

7. Bhujangasana (Cobra Pose) – “Om Hiranyagarbhaya Namah”
Rise from within – awakening of Kundalini Shakti.

8. Parvatasana (Mountain Pose) – “Om Marichaye Namah”
Rising energy and clarity – stillness in elevation.

9. Ashwa Sanchalanasana (again) – “Om Adityaya Namah”
Accepting divine will – trust in cosmic rhythm.

10. Padahastasana (again) – “Om Savitre Namah”
Inner cleansing – letting go of emotional baggage.

11. Hasta Uttanasana (again) – “Om Arkaya Namah”
Opening heart space – gratitude and joy.

12. Pranamasana (again) – “Om Bhaskaraya Namah”
Return to the centre – offering back what you received.

Why Practising with Sankalp (Intention) Turns Movement into Manifestation

Every yogic practice only gives its full results when it is done with a clear intention, an inner vow. Surya Namaskar is based on this yogic principle.

When you do each pose not just with your body, but also with your mind and feelings, it is no longer just a movement; it becomes a ritual for making your desires come true.

Sankalp means knowing what you want, why you want it, and how you can fully commit your life to it.

When you bow to the Sun and think, “I want to find clarity within myself,” or “I want to let go of my fear,” you are planting that wish at the energy level through every asana.

• This movement then sends a message to the universe.
• The clearer your intention, the stronger its energy.
• When your breath and intention move together, they help remove inner blockages.

Doing this daily makes your intention deeply rooted in your subconscious, and from there, your life starts to change. So when you do Surya Namaskar, don’t just move your body.

Bring your mind, your intention, and your inner light into it. Then this action becomes a sacred ritual, a way to make your intention real.

Why Sunrise Is the Best Time to Practice Surya Namaskar?

The morning time, when the Sun spreads its light, is not just a time of natural beauty but also a spiritual power that uplifts us from within.

Yogic tradition says that the time of sunrise, Brahmamuhurat, is a time when our body, mind, and soul are most receptive.

When we perform Surya Namaskar at this time, it becomes not just a routine but a sacred ritual in which we connect ourselves with the light of the Sun God and create a pure and powerful foundation for the entire day.

Morning air contains the most prana (life energy). The body is in a fasting state, so detoxification happens naturally.

And when you do Surya Namaskar in the first light of sunrise, you sync your body clock, which improves hormonal balance, mood, and energy levels.

This is not just a physical routine, but becomes a process of inner cleansing and awakening.

These are the Key Benefits of Doing Surya Namaskar at Sunrise:

• The time of Brahma Muhurat is the most powerful for spiritual energy.
• Morning air is full of fresh prana (life force).
• Morning practice improves mental clarity and concentration.
• The body is in fasting mode, hence a natural detox takes place.
• Sunrise practice syncs the body clock, sleep, digestion, and hormones, all get better.
• Practicing in front of Surya Dev feels like a spiritual surrender and meditation.

Surya Namaskar: From Routine to Ritual

When we first learned Surya Namaskar, it felt like a physical formality, like stretching, the muscles were invoked, or sweating a little.

But gradually, when we start incorporating mantra, breath awareness, resolution, and gratitude in this process, then this routine becomes a spiritual ritual.

When we apply our mind to each posture, when there is a feeling in every breath, then Surya Namaskar is not just a body movement; it becomes an inner journey. A ritual is a conscious repetition with reverence.

When you do this ritual of Surya Namaskar every morning, along with meditation and devotion, you use the light and power of the sun to connect every day and slowly dissipate doubt, laziness, stress, and emotional clutter inside you.

• The body is involved in the routine, the whole existence in the ritual.
• Each repetition becomes a silent prayer – “ Surya Dev, give me clarity, strength and peace.”
• This ritual teaches you discipline as well as gratitude.
• With daily practice, you start connecting with the light source within you.

And then there comes a time when you feel – this is not just yoga, this is my path to light.

Surya Namaskar becomes a sacred daily ritual for you, in which every day you feel a little more light, a little more light, outside and inside.

Conclusion

The morning time, when the Sun spreads its light, is not just a natural beauty but also a spiritual power that uplifts us from within.

Yogic tradition says that the time of sunrise – Brahmamuhurat – is a time when our body, mind, and soul are most receptive.

When we perform Surya Namaskar at this time, it becomes not just a routine but a sacred ritual – in which we connect ourselves with the light of the Sun God and create a pure and powerful foundation for the entire day.

Morning air contains the most prana (life energy). The body is in a fasting state, so detoxification happens naturally.

And when you do Surya Namaskar in the first light of sunrise, you sync your body clock – which improves hormonal balance, mood, and energy levels.

This is not just a physical routine, but becomes a process of inner cleansing and awakening.

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