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10 Reasons Why Surya Namaskar is the Best Full-body Workout

The seemingly exhaustive list of full body workouts available can make your head spin. When you are shortlisting the most effective full body workout for yourself, remember, right selection is the key.

You definitely know the basics, but are you aware of the best exercise that can give you a full body workout? When we say “best,” it implies an easy-to-learn exercise that is effective for several muscle groups and provides the required muscle tone and strength to help you materialize your fitness fantasies!

Sun salutation or Surya Namaskar is “The Ultimate Asana.” It is designed to synchronize your mind, body, and spirit perfectly. Surya Namaskar is a classic yoga sequence that includes 12 powerful yoga asanas or postures usually performed in the morning during sunrise. It holds great reverence in the world of yoga as it revitalizes the body and refreshes the mind, so much so that one feels energetic throughout the day. There are a lot of other benefits of Surya Namaskar.10 Steps of Surya Namaskar You must be wondering: Where in the world do I have the time to perform Surya Namaskar? 

Well then, Surya Namaskar is actually perfect for you. You can perform an intensive workout within a very limited time with Surya Namaskar. Only 30 minutes of Surya Namaskar performed daily can burn 417 calories!

Here are 10 prime reasons why Surya Namaskar is considered the best full-body workout: 

  1. Weight Loss 

Weight lossA 10-minute session of Surya Namaskar performed daily can help reduce almost 2kg of weight in 1 month. As the exercise involves 12 postures that help stretch all body parts, it helps in uniform weight loss and toning.

  1. Improves Digestion 

Improves digestionThe sequence of postures during Surya Namaskar stimulates smooth bowel movements for digestion. The forward bending posture helps to increase the abdominal space thus releasing the trapped gases in the system. The exercise also ensures the proper functioning of the intestines by increasing blood flow to the digestive tract.

  1. Better Breathing 

Better breathingSurya Namaskar helps eliminate toxins from the lungs. The dynamic breathing during each posture clears the lungs and respiratory system. It ensures a deep effect in detoxifying the respiratory system.

  1. Strengthens Your Back 

Strengthens your backTransitioning between poses 2, 3, and 4 helps stretch the spine and strengthen the back. Poses 6 and 7 work on the back and promote flexibility. Practicing the Sun Salutation regularly can help get rid of age and lifestyle-related back problems.

  1. Youthful Looks

Youthful looksWhile it may seem like a slow workout, pacing it up a little can help create heat in the body. All toxins and body wastes are eliminated in the form of sweat released during the exercise. The various poses also improve blood circulation which results in a flawless and radiant skin. It is also known to minimize the signs of wrinkles and aging. 

  1. Sound Sleep 

Sound sleepPeace of mind is the key factor leading to better sleep. The deep breathing process during Surya Namaskar ensures peace and calmness of the mind. It aims to relieve anxiety, relaxes your mind, and promotes deep sleep.

  1. Better Posture 

Better postureEach pose of Surya Namaskar stretches all your limbs to tone the body. It broadens the chest and refines your curves to improve posture. The stretching also helps get rid of a hunch in the back that is formed due to incorrect sitting and standing postures.

  1. Stretches All Muscles of the Body

Stretches all muscles of the bodyThe Surya Namaskar is one of the ideal exercises for the muscles of the neck, shoulders, and legs. It not only improves the flexibility of the limbs and spine but also boosts muscle endurance and body flexibility.

  1. Promotes Brain Health 

Promotes brain healthIt is one of the most relaxing and rejuvenating forms of physical activity that helps melt away tension, stress, and anxiety. It promotes blood flow to the brain thereby improving its functioning. It is known to improve memory too.

  1. Easy to practice 

Easy to practiceThe best part about it is that it can be easily done from the comfort of your home. Less strenuous and tiring as other forms of exercise, Surya Namaskar can be practiced at any time of the day and can fit in easily in your lifestyle and schedule.


While you are following the sequence of the 12 postures or asanas of Surya Namaskar, please pay particular attention to the breathing cue associated with each posture. You have to synchronize your breath with the different movements of your body. 

The Surya Namaskar is the perfect morning practice to wake up the body, focus the mind, and connect to a feeling of gratitude for the new day. Practice it every day to take advantage of the myriad benefits of Surya Namaskar.

Martha Simmons

Martha Simmons has been a leading member of the CapitalBay.News team as an Executive Editor. She has been in the News industry since 2015. She also has a deep interest in Fitness and Sports Nutrition.

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