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Surya Namaskar for family fitness

For centuries, the Surya Namaskar or sun salutation is practiced in India and now this has also become very popular in foreign countries. The Surya Namaskar is the complete workout consisting of 12 yoga asana which helps to keep the body physically fit. It is very necessary for the whole family including your kids too to do the Surya Namaskar early in the morning at an empty stomach.

Simply if we understand the Surya Asana then it is the sequence of 12 powerful yoga poses that can be practiced by every people early in the morning facing toward the east from where the sun rises to get more effective results. We can also say that Surya Namaskar is a form of expressing gratitude to Sun for all life on earth. The Surya Namaskar has many innumerable health benefits but you have to practice it daily with full dedication and enthusiasm

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Why it is important for kids

We are living with such a lifestyle that now the kids are not really interested in outdoor games because mostly they are busy with video games, mobiles or Television. It is very important for the kids to consume some natural air, vitamins, and energy from their natural surroundings to stay healthy. So, if you will make the kid’s habit to do Surya Namaskar they will really be enriched with many of the health benefits like:

  • They will get vitamin D directly from the sun which is very important to avoid the deficiency of Vitamin D disease known as Rickets.
  • This also helps in improving concentration, the calm of mind and also reduces anxiety and depression.
  • It helps in muscle growth and makes the body flexible.
  • The kids will get attached t their old traditions of worshipping the sun as a god.
  • They will get to know other importance of the sun and will understand that the sun is an important element and present in everything that we eat, drink and even when we breathe.
  • Scientifically it is observed that the solar plexus located behind the navel in the human body is connected to the Sun and the person who practices Surya Namaskar enhances the solar plexus which increases the leadership abilities in them.

fitness for pregnancy

Related: Effective Yoga Postures for Pregnant Women

Health benefits of Surya Namaskar

There are many health benefits of the Surya Namaskar which plays a vital role in our daily life as well on our health. Check out:

  • The breathe in and out process in the Surya Namaskar helps in maintaining the blood circulation by keeping the blood oxygenated and lungs ventilated. The good flow of blood helps the body to free from the toxic elements and carbon dioxide.
  • The Surya Namaskar is a very good exercise in losing weight very fastly. The stretches in Surya Namaskar help in reducing the belly fat.
  • The first and last step of the Surya Namaskar is very beneficial for the lower part of the body. It gives strength to the legs, ankles, and feet and hips.
  • Scientifically it is proved that the Praying position of the Surya Namaskar makes the folding hands close to the heart which connects the right and left hemisphere of the brain.
  • Sun Salutation is also very beneficial for the skin and hair because various steps helps the supply of blood and oxygen to reach these regions which makes the skin and hair healthy and shiny.
  • The Surya Namaskar is also a good treatment for the Depression. It helps in calming the mind, stimulates the nerves and reduces anxiety and depression.
  • This is a very good exercise for the person who is suffering from blood pressure and heart problems. Even the regular practice of Surya Namaskar also helps in controlling the sugar level of the body.
  • Surya Namaskar helps to improve the capacity of the lungs which stimulates the oxygen supply to all the parts of the body.
  • This is very beneficial for ladies who suffer from severe menstrual cramps. Even it is very beneficial for then managing the menopause stage. The various steps make the uterus of women strong which is very important for childbirth.
  • The person who is suffering from various sexual functions should practice Surya Namaskar to get many benefits.
  • All types of Joint problems get relief through Surya Namaskar.


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Related: Kids And Yoga: Top 8 Benefits Of Yoga For Kids

Steps of Surya Namaskar

As we have discussed above that the Surya Namaskar has 12 different yoga asana which is performed differently and each has its own benefits. Let’s have a look at the steps of the Surya Namaskar:


This is the pose in which we have to stand on prayer pose by keeping the feet together and balancing the weight equally on both the feet. After that expand your chest and relax your shoulders. Lift both arms up from the sides when you breathe and as you exhale, bring your palms together in front of the chest in prayer position.


After the first step, the second step is Hastauttanasana in which you have to lift the arms up and back, keeping the biceps close to the ears. During this process, you have to breathe in and then stretch the full body from the heels to the tips of the fingers.


In step 3rd you have to breathe out and then bend forward from the waist keeping the spine erect. Bring the hands down to the floor beside the feet.

Ashwa Sanchalanasana

Again breathe in at this step and push your right leg back as much as you can. Bring the right knee to the floor and lookup. The left foot should be exactly in between the palms.


Again breathe in and take the left leg at back and bring the whole body straight. Keep in mind that you have to keep your arms perpendicular to the floor.

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Ashtanga Namaskara

Breathe out and bring your knees down to the floor and take the hips back to slight forward. Rest your chin and chest on the floor and raise your posterior. The eight parts of your body which is two hands, two feet, two knees, chest, and chin should be touched to the ground at this position.


In this position raise your chest up and keep your elbows bent with the shoulders away from the ears by looking upwards.

Adho Mukha Svanasana

Stretch your body by lifting up your hips and the tailbone up.

Ashwa Sanchalanasana

This is the 9th step of Surya Namaskar in which you have to breathe in by bringing the right foot forward in between the two hands. The left knee will go down on the floor and then press the hips down and lookup.


Breathe out in this step and bring the left foot forward by keeping the palms on the floor.


Raise your hands up and bend at the backward side by pushing the hips slightly outward.


This is the last step of the Surya Namaskar in which you have to exhale the breath by straitening the body and then slowly brings the arms down. Come to a relaxing position again.

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