The Sun Salutation, or Surya Namaskar in Sanskrit, is a yoga practice made up of a flowing sequence of 12 postures (asanas) that are linked together and synchronized with the breath. Considered one of the most complete yoga sequences, it works the entire body, engaging multiple muscle groups and promoting both strength and harmony.
The movements and postures of the Sun Salutation mirror the rising and setting of the sun. Traditionally practiced at dawn and dusk, it enhances both physical and spiritual well-being. The cyclical motion of Surya Namaskar reflects the sun’s own journey—rising from the horizon, reaching its peak, descending, and returning to its starting point.
By saluting the sun, we connect with its energy and light, awakening those same qualities within ourselves.
This article explores the power of this sequence when performed with awareness and correct alignment.
Benefits of Surya Namaskar
- Builds strength, flexibility, and balance
The fluid practice of Sun Salutations activates all the muscles and joints of the body, promoting strength and toning. By integrating movement with breath, it cultivates not only physical power but also flexibility, improving overall stability and postural harmony. - Improves concentration and calms the mind
The sequence helps the mind become clearer and more focused by increasing blood flow and oxygen to the brain.
The conscious combination of movement and rhythmic breathing keeps attention anchored in each transition, turning the practice into a kind of moving meditation. - Enhances blood circulation
Surya Namaskar stimulates the entire body, improving circulation and oxygenation of tissues. It’s especially beneficial for those who spend long hours sitting, as it revitalizes the body and boosts energy levels. - Awakens strength and postural awareness
With regular practice, posture and muscle tone improve significantly, especially in the back and legs. The forward and backward bends make the spine more mobile and resilient, supporting a healthier alignment. Beyond the physical benefits, it deepens body awareness, helping practitioners align themselves with greater consciousness and balance.
Surya Namaskar has been part of my life for many years—both in my personal practice and in the classes I teach on São Miguel Island, offering countless physical and mental benefits.
In our classes, we often practice it both in the morning and evening. However, since it’s an energetically activating sequence, when done at the end of the day it should be performed more gently, helping prepare the body and mind for rest.
