The Healing Power of Surya Namaskar: Bring Balance to Your Life

As we explored earlier, Surya Namaskar offers profound healing for body, mind, and spirit when practiced properly. Let’s break down the sequence step-by-step so you can learn it yourself:

Starting posture: mountain pose

Stand tall with your feet hip-width apart and palms in prayer position centered at your chest. Take 3-5 deep “ujjayi” breaths feeling centered and grounded before you begin the sequence.

Backbend variations

From mountain pose, inhale sweeping your arms overhead as you gently arch backwards. Contract and lift through the core for stability. Then exhale folding forwards as you release your head and back down bowing close to your legs (avoiding strain). Repeat this back bend 3-5 times with your breath.

Sun salutations

The heart of the sequence involves 12 major poses, transitioning smoothly between each movement linking breath with motion. Inhale extending into back-bending poses; exhale releasing forward folding poses. Repeat the 12-step “Surya Namaskar yoga” cycle multiple times building internal heat, flexibility, and flow state.

Counter poses

Conclude your practice with simple counter poses to restore neutral alignment and allow the energy you built up to integrate throughout your system. Lie down in savasana (corpse pose), close your eyes, and relax completely for 5+ minutes.

The full Surya Namaskar routine generates “tapas” or inner fire purifying body tissues and consciousness alike. With diligent daily practice under the guidance of expert yoga teachers, students unlock incredible Surya namaskar benefits from anti-aging and detox effects to new levels of mental clarity and vitality.

Destinations like Rishikesh, India offer immersive yoga certification courses on Surya Namaskar along with lifestyle routines and spiritual principles for amplifying this ancient science. Whether learning yoga training in Rishikesh or at your home studio, commit dedicated time and patience to safely integrating the genuine healing power of Surya Namaskar.

Here are the benefits of Surya Namaskar:

Stimulates vital organs

The coordinated stretching and compressions during Surya Namaskar gently stimulate and massage all vital organs in the body. This includes increased blood flow to the digestive system, intestines, reproductive organs, lungs, and heart unlocking deeper detox and rejuvenation.

Builds strength and flexibility

Each posture targets key muscle groups—shoulders, arms, legs, chest, back, and core. With regular practice, Surya Namaskar progressively builds strength, flexibility, balance, and endurance. The release of lactic acid and movement lubricates joints keeping them supple and mobile even with aging.

Boosts immunity

One of the most powerful Surya Namaskar benefits is improved lymphatic drainage and immunity. The sequence’s continuous motion creates internal “tapas” raising body temperature similar to the effects of aerobic cardio exercise. This heat also stimulates the thymus gland and lymphatic system—the body’s defense forces against toxins and pathogens.

Here are the mental health benefits of Surya namaskar:

Relieves anxiety and depression

The meditative quality of breath-synchronized movement profoundly calms the nervous system. Releasing stress and tension from the mind-body heals many underlying contributors to conditions like anxiety, insomnia, and even depression. According to studies, Surya Namaskar even boosts neurotransmitters like serotonin naturally lifting the mood.

Cultivates mindfulness

Beyond physical technique, Surya Namaskar involves present-moment focus and mindfulness—observing sensations throughout the rise and fall of each pose intimately. This trains practitioners to ground themselves in the now, detaching from constant mental chatter or dwelling in the past/future which feeds so much stress and restlessness.

Enhances focus and memory

The coordination of breath with movement engages both the left and right brain hemispheres simultaneously. This fires up integrated brain activity powerfully enhancing concentration, retention, and neuroplasticity. Surya Namaskar unlocks laser-like focus to achieve mental clarity and heighten learning capacity for all types of knowledge acquisition.

People visit renowned yoga teacher training in India for immersive mastery of this practice under the guidance of traditionally trained experts.

At Rishikesh Yogpeeth, we take immense pride in our exceptional faculty of yoga instructors. Our highly respected gurus represent some of the most experienced and knowledgeable yoga teachers in India.

Each faculty member holds certifications that meet rigorous Yoga Alliance standards. However, their expertise goes far beyond pieces of paper. We provide ongoing mentorship in our unique, structured teaching methodology to ensure truly transformative, consistent instruction.

Our skilled lead trainers bring decades of deep practice and teaching mastery to every cohort they guide. Many hold the prestigious E-RYT 500 or higher credentials, signifying an elite level of experience and knowledge. Students feel blessed to learn from such realized masters.

Whether joining our life-changing 200-hour yoga teacher training in Rishikesh or 300-hour yoga teacher training or immersing in personal practice, you'll bask in the presence of true yoga experts. Book your training at our Rishikesh Yoga Ashram to experience India's finest yoga teacher training.

How do I learn the proper Surya Namaskar steps?

The postures flow in a precise sequence synchronized with the breath. Ideally, learn from a qualified yoga instructor who can guide you through each pose. Taking yoga training in Rishikesh is the best way to master this fundamental practice.

Can beginners practice Surya Namaskar?

Yes, Surya Namaskar is suitable for beginners when learned properly. Start slow, don't push too hard, and focus on correct alignment. With regular practice, your comfort with the Surya Namaskar steps will improve.

How many rounds of Surya Namaskar should I do?

There is no fixed number, as it depends on your age, experience level, and intention. Most teachers recommend starting with 2-4 rounds. Work up to 12 or more rounds over time.

Where can I learn authentic Surya Namaskar?

To learn the pure traditional practice, attend a reputable yoga teacher training in india. The highly qualified instructors will ensure you learn proper Surya Namaskar steps and techniques.

She completed her initial 200-hour teacher training at Rishikesh Yogpeeth in October 2016. She went back in September 2023 to finish a 300-hour teacher training. Katie is member of Rishikesh Yogpeeth's 'invitation only' alumni program called Yoga Bodhi and as part of the Yoga Bodhi initiative, reviewed the blog post created by Rishikesh Yogpeeth.

Currently, Katie conducts Yoga classes, workshops, and retreats in Ireland and other locations in Europe. Katie not only teaches Yoga but also works part-time as an assistant in a school for children with Autism and intellectual disabilities. She has found that her Yoga training greatly benefits her in this role. Katie enjoys hobbies such as immersing herself in nature, traveling, and Stand-up paddle-boarding. She has a passion for delving into her Irish heritage and discovering the surprising connection between Ireland and India through their Gaelic & Sanskrit languages and ancient spiritual belief systems.