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Rules, Precautions and Benefits of Surya Namaskar

Rules, Precautions and Benefits of Surya Namaskar

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Surya Namaskar, also known as Sun Salutation, is a series of yoga postures that can provide numerous benefits to the mind and body. Here are the definitions, rules, precautions, and benefits of practising Surya Namaskar. Surya Namaskar is a series of 12 yoga postures that are performed in a sequence.

It is a complete body workout that includes stretching, toning, and relaxation exercises. Surya Namaskar’s postures are performed in a coordinated manner with the breath, and each posture is held for a few seconds before moving on to the next. The practice of Surya Namaskar is believed to have originated in ancient India and is considered to be a fundamental part of Hatha yoga. It is said to provide numerous benefits to the mind and body, including increased flexibility, improved circulation, reduced stress, and enhanced overall well-being. Surya Namaskar can be practised by people of all ages and levels of fitness, and it is often included as a warm-up or cool-down routine in yoga classes.


Practice Surya Namaskar on an empty stomach or after a gap of at least 3-4 hours after eating.

Perform each posture slowly and smoothly, coordinating the movement with the breath for better results. Repeat the sequence at least 3-4 times.


People with medical conditions such as high blood pressure, heart disease, hernia, and back pain should consult a doctor before practising Surya Namaskar.

Pregnant women should practice only under the guidance of a qualified yoga teacher. Avoid practising Surya Namaskar during menstruation or if you have recently undergone surgery.


Increased concentration: The practice of Surya Namaskar helps in increasing the concentration of the mind, which can improve cognitive function and productivity.

Improves blood circulation: The various postures involved in Surya Namaskar help in improving blood circulation, which can benefit the entire body.

Fighting insomnia: Practising Surya Namaskar regularly can help in fighting insomnia by promoting relaxation and reducing stress.

Reduced stress: Surya Namaskar is known to be an effective stress-reliever. It can help in reducing anxiety and promoting a sense of calmness.

Relieving constipation: The twisting and bending postures involved in Surya Namaskar can help in relieving constipation and improving digestion.

Strengthening bones: Weight-bearing postures can help in strengthening bones and preventing osteoporosis.

Improves physical posture: Surya Namaskar can help in improving physical posture by strengthening the muscles and improving flexibility.

Strengthens the digestive system: The various postures involved in Surya Namaskar can help in improving digestion and strengthening the digestive system.

Controlled weight: Regular practice of Surya Namaskar can help in controlling weight by burning calories and improving metabolism.

Ensures regular menstruation: Surya Namaskar can help in regulating the menstrual cycle in women.

Improves the balance of the nervous system: The practice of Surya Namaskar can help in balancing the nervous system, which can benefit overall health.

In conclusion, Surya Namaskar is an ancient yoga practice that provides numerous benefits to the mind and body. By following the rules and taking precautions, one can safely practice Surya Namaskar and experience its many benefits. Whether you are a beginner or an advanced practitioner, Surya Namaskar is a complete workout that can help you maintain physical and mental well-being.


Vigyan Yoga is a unique style
of the science of Yoga which imparts techniques to maintain a practical and healthy balance between one’s worldly
and spiritual lives. It teaches how to avoid the extremities of life and live in moderation.

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