Namah Suryaya Shantaya Sarvarog Nivaarine/                                            Ayurarogya maisvairym dehidevah jagatpate//

Oh! Lord Surya, ruler of the universe, you are the remover of all diseases, the repository of peace I bow to you. May you bless your devotees with longevity, health and wealth.(Adtiya Hridayam)


Surya Namaskar is Sanskrit name Surya means “Sun” and Namaskar stands for “Salutation” so the name Surya Namaskar or Salutations to the Sun.  Surya Namaskar is composed of three elements: Energy, Form and Rhythm.

Surya Namsakar (SN) is a sequence or combination of asanas done in succession. These forward & back bends poses flexes and stretches the spinal column giving a deep intense stretch to the whole body. SN is ideally performed east facing early morning or can be done in the evening when the Sun is setting empty stomach. SN is best cardiovascular exercise.  

What should be the duration of stay in each pose of Surya Namaskar?
What speed should I follow for SN?  (Slow, medium or fast) ?

Researches shows that Surya namaskar can result in an energy expenditure of 230 kcals during a 30 min session for 132lb individual.  It is a complete Sadhana, inclusive of Yogasana ( exercise ) , Mantra ( sound longitudinal waves ) , Pranayama ( breathing ) and Chakra meditation ( scalar energy vortex transceiver). SN done at different speeds provides different benefits. No matter whatever the speed, doing SN gives tremendous health benefits. Regular practice of SN may maintain or improve cardiorespiratory fitness also promotes weight management It deeply detoxifies internal organs through plentiful oxygenation and has a profound relaxing effect.

Faster rounds of Surya Namaskar are considered as a very good Cardio Exercise. It helps in improving flexibility & also a great fat burner. When SN is done in a medium pace, its effects are similar to those of aerobics or physical workouts with increased muscular endurance and power. The slow practice of SN have meditative effect if the breath and consciousness are kept in harmony. Slow paced SN also is beneficial in strengthening the muscles helps in improving strength and improves the functioning of internal organs.


Persons suffering from slip-disk, arthritis, High Blood Pressure, Hernia, Tuberculosis, coronary Artery Diseases, people who have had stroke and pregnant women are suggested to take medical opinion before they start the practice of Surya Namaskar.

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