Sun Salutation- A complete workout for healthy living

Sun Salutation; also called Surya Namaskara in Hindi is regarded as the complete workout for a healthy life. One who regularly performs this; stays fit and healthy always. If you are habituated to 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! Is it to salute the sun or something like a sunbath? 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 a 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 superstitions and myths. According to scientific concepts, early morning sun rays are a good source of Vitamin D and it is also beneficial to curing infection and ailments. apart from that, it has also been proposed that warm sun rays act as a natural “Radiotherapy”. You must have noticed the thing when you sit in sun for a few minutes; not only physically but mentally also you feel relaxed and a kind of positive attitude enters your body.

Those who rise early in the morning are always seen with a  smile on their faces and healthy bodies. 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 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, but 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 advised to be performed in the early morning.

What is Sun Salutation?

Surya namaskar or sun salutation helps the entire body become disease-free, and gain strength and energy. It recharges your body and erases all kinds of deformities from it. It re-activates all the body parts and enables the 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 whisper 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 have 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 padmasana or Hand to foot pose
  4. Ashwa sanchalanasana or Equestrian pose
  5. Dandasana or Stick pose. This is also done separately as a downward-facing 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 padmasana or Hand to foot pose
  11. Hastauttanasana or Raised arms pose
  12. Tadasana

The mantra of Sun salutation:-

Sun salutation is only the Yoga pose that 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 that healed your body. There is a great need and importance for mantras in Sun salutation. It energizes and makes you open to the 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 to your poses too.

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

Calorie burning chart 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 workout. By the above data, you must have observed that Sun salutation is more effective than any other activity. It is the ancient form of workout which is wonderful and helps to aid in all disorders. Those who perform their 12 poses with dedication and confidence surely get 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 the chest.
  2. Inhale and stretch the hands in the front and take them backward. Look upwards.
  3. To the extent possible, bend backward 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 sides of the chest. Raise the left foot and take it back. It is a pose of Bhujangasana.
  7. Exhale and take the right leg backward. The neck and head should be in between the hands. Lift the hips and weight and bend your 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 keeping the legs and hands straight.
  10. Step 10 will perform the 3rd pose.
  11. Step 11 is for the 2nd pose.
  12. Step 12 is for the 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 exercise itself that 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 become 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 the intestines, stomach, and 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 staying well and fit is Surya namaskara itself. Don’t perform it physically, feel that positivity and wellness are entering your body and see the miracle! Take care and live well!