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5 Ways Surya Namaskar Can Help You Manage Stress and Anxiety


In today’s fast-paced world, stress and anxiety have become increasingly common, affecting our mental and physical well-being. One powerful method to combat these challenges is through the practice of Surya Namaskar, or Sun Salutation, an ancient yoga sequence known for its numerous benefits. We will examine the significance of Surya Namaskar in stress reduction, its scientific basis, and how to practice it safely and efficiently in this blog article.

What is Surya Namaskar?

Surya Namaskar is a yoga posture sequence of twelve postures performed in sync with the breath. It is a comprehensive exercise that stretches, strengthens, and tones the entire body while also promoting mental focus and relaxation. Sun Salutation is traditionally practiced at sunrise to greet the new day and pay homage to the sun, a symbol of life and vitality.

What is Stress?

Stress is a natural response to external stimuli that can manifest as physical, mental, or emotional tension. When stress becomes chronic or overpowering, it can cause a variety of difficulties, such as anxiety, depression, and physical health problems. Stress can disrupt our daily lives, affect our relationships, and hinder our ability to perform at our best.

How does Surya Namaskar help in reducing stress levels?

Surya Namaskar can help in reducing stress levels by promoting relaxation, mental clarity, and physical fitness. Here are five ways Sun Salutation helps manage stress and anxiety:

  1. Mind-body connection: Surya Namaskar promotes mindfulness and a greater awareness of the body, which can help reduce stress and anxiety. Practicing Sun Salutation for mental health encourages you to focus on your breath and the present moment, allowing you to let go of worries and anxieties.
  2. Deep breathing: The synchronization of breath with movement in Surya Namaskar helps calm the nervous system and activate the body’s relaxation response. Deep, controlled breathing can reduce stress hormone levels and increase feelings of calm and relaxation.
  3. Physical fitness: Surya Namaskar is a full-body workout that strengthens muscles, increases flexibility, and improves posture. Regular exercise has been proven to release endorphins, the body’s natural feel-good chemicals, to relieve stress and anxiety.
  4. Improved circulation: The continuous flow of postures in Sun Salutation increases blood circulation and oxygen supply to the brain and body, helping to relieve stress and anxiety.
  5. Enhanced mood: Surya Namaskar has been demonstrated to stimulate production of serotonin, a neurotransmitter that regulates mood, sleep, and hunger. A boost in serotonin levels can help alleviate stress and anxiety.

The science behind Surya Namaskar and its effect on stress:

Regular yoga practice has been proven in studies to lower cortisol levels, the key stress hormone, and it also stimulates the parasympathetic nervous system, which is in charge of relaxing.

According toOrganic Facts, Surya Namaskar is effective in lowering stress levels, because it promotes a sense of balance and harmony in the body and mind. Additionally, a study published in the International Journal of Current Advanced Research found that the regular practice of Surya Namaskar enhances the solar plexus, which increases one’s creativity and intuitive abilities. The study also discovered that practicing Sun Salutation reduces stress hormones, which are typically responsible for causing conditions like PCOS.

Furthermore,Bodywise states that Surya Namaskar helps in managing stress and anxiety by reducing cortisol levels, the stress hormone that can negatively impact mental and physical health. This further supports the idea that incorporating Surya Namaskar into your daily routine can significantly benefit your overall well-being and help you manage stress more effectively.

Benefits of practicing Surya Namaskar for stress relief:

  • Reduced stress and anxiety
  • Enhanced mood and emotional well-being
  • Improved focus and mental clarity
  • Increased physical strength and flexibility
  • Better sleep quality
  • Greater resilience to daily stressors

How to practice Surya Namaskar for stress relief:

To practice Surya Namaskar for stress relief, follow these steps:

  1. Begin in Mountain Pose (Tadasana), with your feet together and your hands by your sides.
  2. Inhale and raise your arms upwards in an Upward Salute, reaching for the heavens (Urdhva Hastasana).
  3. Exhale and fold forward into a Standing Forward Bend, bending at the hips (Uttanasana).
  4. Inhale and lift your head, chest, and fingertips to the floor in Half Standing Forward Bend (Ardha Uttanasana).
  5. Exhale and return to Plank Pose, holding your body in a straight line.
  6. Lower your body into a Four-Limbed Staff Pose (Chaturanga Dandasana) as you exhale.
  7. Inhale and press your hands into the ground, lifting your chest into Upward-Facing Dog (Urdhva Mukha Svanasana).
  8. Exhale and lift your hips, pressing back into Downward-Facing Dog (Adho Mukha Svanasana).
  9. Inhale and step or jump forward into Half Standing Forward Bend (Ardha Uttanasana).
  10. Exhale and fold into Standing Forward Bend (Uttanasana).
  11. Inhale and rise up, reaching your arms overhead in Upward Salute (Urdhva Hastasana).
  12. Exhale and return to Mountain Pose (Tadasana) with your hands at your sides.

Repeat the sequence for several rounds, focusing on your breath and moving with intention.

Precautions and tips:

  • Consult with a certified yoga instructor or healthcare professional before beginning a new exercise routine, especially if you have any existing health conditions or concerns.
  • Warm up your body with a few gentle stretches before practicing Surya Namaskar.
  • Pay attention to your body and adjust the poses as needed. Props, such as yoga blocks or straps, can help you with your practice.
  • Maintain a steady, even breath throughout the sequence. If you find yourself holding your breath, slow down or pause to regain control.
  • Practice Surya Namaskar regularly, ideally in the morning, to maximize its stress-reducing benefits.


Surya Namaskar, or Sun Salutation, is a powerful yoga sequence that can help you manage stress and anxiety by promoting relaxation, mental focus, and physical fitness. By incorporating Surya Namaskar into your daily routine, you can experience a wide range of benefits, including reduced stress levels, improved mood, and enhanced overall well-being. Remember to practice mindfully, listen to your body, and consult with a certified yoga instructor or healthcare professional for guidance and support.

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