The scientific benefits of daily Surya Namaskar practice

Surya Namaskar, also known as 'Sun Salutations', is one of the most popular forms of yoga, consisting of 12 poses. Though culturally it is meant as a salutation to 'Surya', the Sun God, and is usually performed in the morning, it has various additional health benefits including stretching, flexing and toning the body. As a regular practitioner and a biology student, I was curious to know whether there is a scientific aspect behind it. So, I reviewed several study articles (mentioned below) and conferred with specialists to offer you the health advantages of practising Surya Namaskar regularly.

Pose 1

Muscle Toning.

Surya Namaskar comprises of 12 poses, that are meant to stretch, tone and flex the body. The diversity in the poses allows the body to engage various muscle groups. The poses not only stimulate major muscle groups but also tiny stabiliser muscles that help with balance and stability. Apart from that, they also engage the core, abdominal and hand muscles further aiding in toning and strengthening the muscles. The 'downward dog' pose which is one of the 12 poses present in Surya Namaskar, stretches and widens the hamstrings, the calves, and the Achilles tendon (“Six Reasons to Practice Downward Dog | Employee Wellness”).

Pose 2

Blood Purification

While practising the poses, the body muscles contract and expand, allowing the stagnant blood at the inactive muscles to go back to the lungs and kidneys for purification.

Pose 3

It improves heart rate variability(HRV)

It balances the autonomic nervous system responsible for controlling the heart rate and allows more activity from the calm part of the nervous system thus improving the HRV (heart rate variability), which is a measure of the time in between each heartbeat and signifies our body's adaptability.

Pose 4

Regulates blood pressure.

Blood pressure, in general, is measured by the baroreceptors in the heart, which send the information to the nervous system, which checks whether to make any changes. Surya Namaskar reduces blood pressure because it is an aerobic workout and increases the sensitivity and efficiency of these receptors, allowing them to regulate blood pressure effectively.

Pose 5

Helps in Weight Management

The daily practice of Surya Namaskar also aids in weight management as it promotes the burning of calories, by increasing the metabolic rate. It involves a series of dynamic postures that engage multiple muscle groups. The increase in metabolic function will lead to better digestion, which in turn, prevents weight gain.

Pose 6

Better respiratory function

Daily Surya Namaskar practice is especially beneficial for those suffering from respiratory problems such as asthma because the pranayama(breathing) techniques that are incorporated in Surya Namaskar improve lung capacity and respiratory efficiency.

Pose 7

Endocrine Benefits and Stress Reduction

Surya Namaskar also regulates several hormone levels, cortisol, insulin, and thyroid hormones, contributing to better metabolic balance and stress response regulation (Curtis, 2015). Kjellgren and colleagues (2007) discovered that frequent yoga practice, including postures akin to Surya Namaskar, impacted hormone levels and stress indicators, indicating enhanced endocrine function. Its daily practice leads to a reduction in cortisol levels, the primary stress hormone because of its mindful movements and deep breathing exercises.

Pose 8

Early Morning Practice

Practicing Surya Namaskar at dawn has several benefits. When you practice it under bright sunlight, the UV rays of the sun strike the skin and kill harmful bacteria. Toxins in the skin are rendered inert along with the body's chemical balances being restored.

Pose 9

Better Balance and Coordination

The daily practice of Surya Namaskar helps in proprioception, which is the sense of any individual that makes them aware of how their body is moving in space. Moreover, the emphasis laid on posture and breathing control, further aids in better control over the body. All these help in achieving a more balanced and well-coordinated body.

Pose 10

Improved Mental Focus and Concentration

Surya Namaskar is a very mindful exercise that allows the body to stretch and tone, along with a great focus on breathing patterns, which calms the mind and reduces distractions. With its cardiovascular, respiratory and endocrine benefits, it stimulates brain areas linked to concentration and clarity. Increased blood circulation towards the brain also helps in enhancing cognitive function.

Pose 11

To conclude, Surya Namaskar stands as a timeless practice that transcends physical exercise to encompass mental clarity and overall well-being. Its daily practice can lead towards a journey of a healthier body and mind.

Pose 12

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REFERENCES:

https://www.arhantayoga.org/blog/yoga-for-high-blood-pressure/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8814407/

• https://www.researchgate.net/publication/331277345_A_Comprehensive_Study_On_Effect_Of_Surya_Namaskar_On_Cardio-respiratory_Endurance [accessed Jul 08 2024].

(PDF) A Comprehensive Study On Effect Of Surya Namaskar On Cardio-respiratory Endurance.

https://sattvayogaacademy.com/yoga-strength-flexibility-transformation

“Six Reasons to Practice Downward Dog | Employee Wellness.” © 2024 Boston University, www.bu.edu/wellness/six-reasons-to-practice-downward-dog/#:~:text=Downward%20dog%20stretches%20and%20widens,calves%2C%20and%20the%20Achilles%20tendon.&text=In%20downward%20dog%2C%20your%20head,blood%20flow%20through%20your%20body.&text=Downward%20dog%20stretches%20and%20helps,from%20the%20neck%20and%20back.