The Benefits of the Sun Salutation – Surya Namaskar

The Sun Salutation Sequence is one of the most popular and well-known sequences in yoga, for very good reasons.

It’s a sequence which most Yogis practice on a daily basis to keep their body, mind, and spirit healthy and balanced. It is an ancient practice used to pay respects to the Sun and express our gratitude for this wonderful source of energy. 

I use this posture myself when I feel like I need to energise and truly awaken myself. It gives me a feeling of strength inside and out. My day flows with ease and I feel focused and clear.

If you are not familiar with it, the Sun Salutation Sequence is a sequence of yoga postures which when put together form a wonderful gentle aerobic yoga sequence to strengthen and tone your body and give you bundles of energy and vitality.

Here are the key postures within Surya Namaskar pictured below.

The Runner Posture, Plank Posture, Cobra Posture and Downward Dog Posture.

The Benefits of Surya Namaskar

  • Build strength and stamina in your body.  Each major muscle group is used throughout the sequence and when practiced at a moderate pace it will help to tone your whole body.
  • Boosts your blood circulation to the major organs of your body including your brain which then brings clarity and focus to your day.
  • Brings fresh oxygen to vital organs to help them detox and re-energise
  • Encourages courage and confidence by activating your solar plexus which is believed to be connected to the sun – it’s the centre of our inner fire.
  • Brings clarity to your mind as the brain is flushed with fresh oxygenated blood.
  • Balances your pranic energy. Our pranic energy is the subtle energy which sustains our very beings.

What’s the best time to practice Surya Namaskar?

Traditionally this pose is an energising pose and therefore a morning practice is ideal. However, it can be used as a sequence before bed when done more slowly and with greater breath awareness. When you slow your practice down you can tune into your body and breathe into areas of tension and mindfully allow it to release.

It is not usually recommended to practice this sequence during the first three days of menstruation. It can be practiced slowly and gently if your period is light and you are not experiencing period pain. Sometimes it is a case of noticing how you feel during yoga to know if it is right for you on a particular day.

The Spiritual Side of Yoga

Surya Namaskar is said to activate our Solar Plexus centre which is placed above the navel and below the ribcage. It’s our centre of personal power and when balanced we feel confident in taking courageous steps towards what we want and need. Practicing Surya Namaskar can help you to cleanse and clear physical tension, thoughts, and beliefs so you can feel more confident in how you live your life.

As you practice your Sun Sequence use your imagination to connect to the beautiful warmth of the sun, allow it to fill every cell in your body with its light and nourishment. Using visualisation in your practice allows you to connect to a deeper spiritual yoga practice in a  way that has some meaning for you. 

How to do a Surya Namaskar Yoga Class at home

The class is located in our  Online Yoga Class Library in the Facebook Live Course Section. If you are not yet a member of our website you can try your first month for just US$1 with our Monthly Membership

I have included a lovely solar plexus relaxation in our Online Surya Namaskar Class. I’ll guide you to use the energy created in the Sun Sequence to revitalise your body and mind.

Keeping your Yoga practice Safe

  • Include some warm-up exercises reduces the potential for injury. You’ll find a warm up in our class. 
  • If you are a beginner to Surya Namaskar practice gently for first few times and listen to your body.
  • Enjoy the Sun Salutation as often as you like to experience clear flowing energy to your day and a focused and productive mind.

Where can I try out Soul Harmony Yoga Classes?

Start or continue your yoga journey with Soul Harmony Yoga

So if you are thinking of starting your own home yoga practice I invite you to consider these things;

  1. Do you want a yoga class which is more physical exercise, specific alignment classes or a more holistic practice of relaxation and meditation as well
  2. Notice how you feel about the teacher of the classes – are they suited to what you are looking for
  3. Where can you fit yoga into your weekly life and what do you need to help you do this – a class that you can attend or a more personal practice using online materials at home
  4. Do you need a beginners home yoga practice? We have a beginners course where we teach in a 6 week course basic physical alignment, breathing in yoga and basic relaxation techniques

If you feel like you can relate to my journey and my style of teaching and would like to try out our classes I’ve created a four course Free Home Yoga Taster Classes so you can get a feel for my style of teaching. It is so important that you find a yoga style that suits what you are looking for rather than you trying to fit into something that doesn’t feel quite right.

Online Yoga Classes Soul Harmony Yoga

I’m happy to reply to any questions you may have and have a chat about your own home yoga practice. My email is

Until then happy yoga journeying and I wish you all the best.



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