Surya Namaskar: The Right Way to Salute the Sun & Why It Matters.
- Sahil Thakur
- Feb 19
- 3 min read
The right way to do Surya namaskar- Sun Salutation-
Surya Namaskar, or Sun Salutation, is not just a series of postures—it is an ancient practice designed to align the body, breath, and consciousness with the energy of the sun. Done correctly, it can enhance physical strength, mental clarity, and spiritual awareness. Done incorrectly, it can cause strain, reduce its effectiveness, and turn into just another workout.
At Yogshala, we focus on teaching Surya Namaskar the way it was originally intended—honoring its depth, precision, and purpose. Many people rush through it without realizing they are missing out on its deeper benefits. If you’ve ever struggled with breathlessness, stiffness, or felt like you weren’t getting the full experience, it’s time to understand why.
The Lesser-Known Benefits of Surya Namaskar
Most people associate Surya Namaskar with flexibility and fitness, but few realize its profound impact on the nervous system, digestion, and even the endocrine system.
Boosts Brain Function – Studies suggest that coordinated breath and movement increase oxygen supply to the brain, sharpening memory, concentration, and decision-making.
Regulates Hormones – The forward bends, backbends, and controlled breathing stimulate the pituitary, thyroid, and adrenal glands, leading to better metabolism, stress response, and mood stability.
Activates the Solar Plexus – The practice directly impacts the Manipura Chakra (solar plexus energy center), increasing self-confidence, personal power, and emotional balance.
Reboots the Digestive System – The sequence of compressions and extensions massages internal organs, improving digestion and detoxification.
Improves Cardiovascular Health – Research shows that a well-paced Surya Namaskar routine can regulate heart rate and enhance circulation, reducing the risk of hypertension and heart disease.
However, these benefits are only fully realized when the practice is done with proper technique, breath control, and awareness.
The right way to do Surya namaskar- Sun Salutation
The Correct Way to Perform Surya Namaskar
Many people unknowingly develop bad habits while practicing Surya Namaskar—shallow breathing, improper posture, rushing through movements, or focusing only on speed rather than alignment. These mistakes can make the practice ineffective or even harmful.
Here’s what makes a real difference:
1. Breath and Movement Must Be Synchronized
Each movement has a corresponding inhale or exhale, designed to balance oxygen levels, regulate energy flow, and prevent strain on the body. When done correctly, it becomes an effortless, flowing meditation.
2. Alignment is Everything
Every posture in Surya Namaskar should be performed with awareness of joint alignment, muscle engagement, and spinal integrity. Incorrect alignment can lead to discomfort or injuries over time.
3. The Right Pace Matters
Surya Namaskar is often practiced at different speeds, each serving a distinct purpose:
Slow and controlled – Activates deeper muscle engagement, improves flexibility, and enhances mindfulness.
Moderate pace – Balances strength, stamina, and breath control.
Fast pace – Acts as a cardiovascular workout, increasing energy and metabolism.
Practicing too fast without mastering breath and alignment reduces its effectiveness.
4. Posture Transitions Should Be Smooth
Jumpy or unsteady transitions between postures can cause muscle imbalances and disrupt the flow of energy. Stability in each position is essential before moving to the next.
5. The Ancient Connection to Mantras
Originally, Surya Namaskar was practiced with 12 sacred solar mantras, each resonating with a different frequency and corresponding to specific energy centers in the body. Chanting or meditating on these mantras while practicing enhances the meditative and energetic effects of the sequence.
6. Awareness of the Solar Plexus and Energy Flow
Surya Namaskar is not just about moving the body; it is designed to stimulate the solar plexus, the body’s energy powerhouse. When performed mindfully, it increases vitality, balances emotions, and creates a sense of inner stability.
Why We Are Teaching It the Right Way
Many modern yoga classes reduce Surya Namaskar to a mere physical exercise, stripping away its depth and intention. When practiced correctly, it is a complete system of well-being—impacting the body, breath, mind, and energy levels in ways that modern fitness routines cannot replicate.
At Yogshala, we focus on:
Teaching precise posture alignment to avoid strain and maximize benefits.
Guiding proper breathwork techniques for sustained energy and focus.
Explaining the traditional meaning and intention behind each movement.
Offering modifications for different experience levels to ensure accessibility.
If you’ve been practicing Surya Namaskar without feeling its deeper effects, it may be time to refine your approach.
Want to Learn More?
We are hosting a Surya Namaskar Workshop this weekend, where we will dive deep into proper technique, breathwork, and the true essence of this ancient practice. The session will be interactive, informative, and followed by healthy snacks—because nourishing the body is just as important as moving it.
If you’re ready to experience Surya Namaskar in its most powerful and authentic form, join us. It’s time to go beyond the surface and uncover what this practice was truly meant to be.
See you on the mat.
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