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Benefits of Surya Namaskar

Rating : Average Rating : 6.12 From 327 Voter(s) | Views : 80417
By Bal Sanskar

Doing Surya Namaskar

         Surya Namaskar should be done facing the early morning mild sunlight from the east.

Benefits of Surya Namaskar

A. It improves the blood circulation of all the important organs of the body.

B. Improves the functioning of the heart and lungs.

C. Strengthens the muscles of the arms and waist.

D. Makes the spine and waist more flexible.

E. Helps in reducing the fat around the abdomen and thus reduces weight.

F. Improves digestion.

G. Improves concentration power .


Importance of Surya Namaskar

The Sanskrut language says :

आदित्यस्य नमस्कारं ये कुर्वन्ति दिने दिने ।
जन्मान्तरसहस्रेषु दारिद्र्यं नोपजायते ।।

Aadityasya namaskaram ye kurvanti dine dine |
Janmaantarsahasreshu daridryam nopajaayate || 

Meaning : It is said that the person who does Surya Namaskar is untouched by poverty for his thousand lifetimes.


Ways in which respiration (breathing)
should be done during a Surya Namaskar

1. Purak – Taking in a long breath .

2. Rechak – Leaving out a long breath.

3. Kumbhak –Holding the breath.

4. Aantar Kumbhak – Holding the breath after breathing in.

5. Bahir Kumbhak – Holding the breath after breathing out.

Various chants (mantras) to be done during Surya Namaskar

1. Om Mitraaya namahaa

2. Om Ravaye namahaa

3. Om Suryaaya namaha

4. Om Bhaanave namahaa

5. Om Khagaaya namahaa

6. Om Pushane namahaa

7. Om Hiranyagarbhaaya namahaa

8. Om Marichye namahaa

9. Om Aadityaaya namahaa

10. Om Savitre namahaa

11. Om Akaarye namahaa

12. Om Bhaaskaraaya namahaa

13. Om Sri Savitru Surya Naaraayanaaya namahaa

Method of doing Surya Namaskar

There are ten different steps / positions that make a Surya Namaskar. Before doing a Surya Namaskar we should chant all the thirteen chants in the given order starting from “Om Mitraaya namahaa : Every step in Surya Namaskar is a different yoga position. During every step we have to do the ‘purak’ and rechak breathing steps alternately. Eg. Step 2- purak, Step 3- rechak- Step 4 – purak and so on To get the maximum benefit of Surya Namaskar hold yourself stable in every position for at least 10 to 15 seconds.

Position 1


Prarthanasan : Both feet touching each other, both hands joined at the centre of the chest as in prayer position back and neck straight and look straight.

Breathing : Kumbhak

Benefit : Helps maintain the balance of the body.


Position 2


Continuing from the first position take your hands straight up above your head and bend slightly backwards to stretch your back. Keep your hands in prayer position (without bending your elbows). Keep your neck between your arms and looking upwards bend slightly backwards from the waist.

Breathing : Purak (While going from Position 1 to 2 slowly, start taking long breaths)

Benefit : Strengthens chest muscles which in turn help in breathing.

Position 3


Uttanasan : Continuing from 2nd position take your hands from above your head bending in the front and place your hands beside your feet on both sides. Keep your knees straight and try to touch the head to your knees.

Breathing : Rechak (Leave your breath slowly while going from Position 2 to 3)

Benefit : Makes the waist and spine flexible. It strengthens the muscles and is beneficial for the functioning of the liver.

Position 4


Ekpad prasarnasan : From the 3rd position start sitting down and take one leg backwards in full stretching position, your hands resting on the ground on either sides of the front leg. The other leg should be bent at the knee. Put the chest weight on the front knee, your eyes should be looking slightly upwards.

Breathing : Purak

Benefit : Strengthens the leg muscles and makes the spine and neck muscles flexible.

Position 5


Chaturang dandasan : Now slowly take the second leg back and beside the first. Keep the legs in line with the knees. The whole body weight should rest on the palms and toes. The foot, waist and head should be in a straight line. Look ahead towards the ground (This is also called Chaturang Dandasan because the body rests on the toes and palms)

Breathing : Rechak

Benefit : Strengthens the arms and maintains body posture

Position 6


Ashtangasan : Lower the chest towards the ground bending both arms at the elbows. The following eight organs should touch the ground, forehead, chest, both palms, both knees and both toes. (Because eight body parts touch the ground it is called Ashtangasan)

Breathing : Kumbhak (Bahirkumbak)

Benefit : Makes the spine and waist flexible and strengthens the muscles.

Position 7


Bhujangasan : Now lift your body above the waist, bending it slightly backwards and looking backwards. Make sure your legs and thighs are touching the ground and your back is in a semi- circular position.

Breathing : Purak

Benefit : Makes the spine and waist flexible and strengthens the muscles.
(Positions 5, 6 and 7 together, strengthen the arms and reduce the fat around the abdomen and waist.)

Position 8


Adhomukh svanasan : Now lift your waist upwards and arms fully stretched with hands and legs resting on the ground, try to touch the chin to the chest.

Breathing : Rechak

Benefit : Beneficial for spine and waist muscles.

Position 9


Ekpad Prasarnasan : Same as the 4th position with the opposite leg behind.

Breathing : Purak

Position 10


Uttanasan : Same as that in the 3rd position.

Breathing : Rechak

         “After that slowly come back to Position 1. Now one Surya Namaskar is over. Everyday do at least twelve such Surya Namaskars.”



December 10, 2014, 11:24 pm

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Aher ****al M
August 24, 2014, 3:12 pm

I like to do suryanamaskar & i already started doing it.This information becomes very much helpful to me before starting suryanamaskar.
Shyam D K
August 19, 2014, 3:13 pm

Most precise, thanks a lot!!
Hema kumari
June 6, 2014, 6:02 am

Thanks for giving details of surya namaskar. I started feeling healthy an strength but 12 times is difficult. I do 2 times because of age 67.
June 1, 2014, 3:57 pm

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March 11, 2014, 5:33 pm

KC Dileep
March 7, 2014, 10:06 pm

Thank u for the valuable information..
February 4, 2014, 11:48 pm

I am proud that my child visited this website for her project and secured 1st place. Very very informative for people who don't know anything about Suryanamaskara. Thanks !
Alkesh Patel
January 24, 2014, 3:24 pm

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atendra singh
January 14, 2014, 5:00 pm

It is very valuable information and i would be thankful to this website to upload right procedure of surya namaskar.
December 2, 2013, 3:30 pm

This is the best information for all, Good Habit make a strong body thanks
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September 29, 2013, 12:16 am

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Narendra Mundale
September 22, 2013, 10:02 pm

I was trying to reduce my abdominal fat and sury namaskar really helped me to reduce it.
thank u for giving valuable information.
September 9, 2013, 12:15 pm

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September 9, 2013, 12:21 am

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September 9, 2013, 12:14 am

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shubham agrawal
September 8, 2013, 10:28 am

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dr jyotsna sharma
September 1, 2013, 7:00 pm

At first i would like to say thanks alot to to provide us exact procedure of suryanamaskar, really i was from long time want to start suryanamaskar to tone up of my body but due to lack of exact process, breath control in each step i m yet not start the same but from today due to of your fantastic detail of namaskar i will start it from today, and will never end such such surprising magical device, thanks a lot for your help.
August 16, 2013, 9:15 pm

It is so clear that it clarifies all the doubts of every one.....and makes every one healthy...
August 5, 2013, 10:52 pm

July 29, 2013, 3:14 pm

very good
nimish panchal
July 15, 2013, 2:13 pm

July 6, 2013, 8:20 pm

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Deepthi Kishor
July 6, 2013, 8:15 pm

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i also hav started doing suryanamaskar its effects are superb . once people will understand its effects they would never put an end to it..........................
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Mahesh Dahitule
June 24, 2013, 1:20 pm

Excellent article, giving the exact pictures and explanation on the benefits of each posture.
s mitra
May 4, 2013, 10:11 am

A Good & authentic information.
pooja markandey
March 30, 2013, 3:46 pm

March 26, 2013, 2:18 pm

Sorana Dharma Rao
February 24, 2013, 7:39 pm

I am a bhagvata gita concept followers. I am very much interested in spiritual activities. I decided to do surya namaskaram daily but there is no one to guide me properly but while I search in google I got this. thanks for your pictorial information in details. Thanks for your update in the web. I like it very much.
Nagarjuna Singh
February 17, 2013, 3:22 pm

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February 4, 2013, 7:22 pm

November 17, 2012, 3:09 pm

I liked the site very much and very happy to know about surya namaskar and its benefits. Thank you, Thank you very much.
October 25, 2012, 1:41 am

everybody must feel the merits of surya namaskar.once they realised they wont give up.
October 10, 2012, 10:18 pm

Bahot bahot sukariya .....!!!!
October 10, 2012, 10:43 am

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Chandrapal Singh
August 30, 2012, 5:25 pm

Hemlata @
August 13, 2012, 1:42 pm

Suryanamaskar is a all in one exercise for everyone. Also helpful for mental and physical development.
June 25, 2012, 12:58 pm

I am following only this site for doing suryanamaskar properly, as I found it to be only site providing original authentic and shastragat information. Thanx for this invaluable contribution.
Divya Gupta
April 27, 2012, 11:49 pm

September 19, 2011, 7:52 pm

I wud like to thanks for their valuable contribution which wub be stimulating bal sadhak's mind and health power.

I was already in search with suryanamaskar.

Yash oulkar
February 25, 2011, 3:57 am

I like to do suryanamaskar. and i already started doing it. this information is a very good one. all bal sadhaks
can do it . and it also helps in incraesing concentration power for studies. i like it very much.

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