What Happens If You Do 5 Rounds of Suryanamaskara Daily

In a world where people are constantly looking for quick and effective ways to stay fit, Surya Namaskara, or Sun Salutation is gaining popularity for its incredible positive benefits. This Surya Namaskar practiced for centuries in India, this sequence of 12 yoga poses is now recognized all over the world for improving both physical and mental health. But what happens if you practice just five rounds of Surya Namaskar every day?

How Does Surya Namaskara Work Effectively?

To understand how Surya Namaskara works, we spoke to Dr. Ggarima Pandde, a health expert from Healthians. According to her, “the practice offers a perfect blend of cardio, stretching, and mindfulness”.

“Surya Namaskara is a complete workout for the body. In just five rounds, you activate almost every muscle group in your body, it improves flexibility and improves your cardiovascular health. It’s like combining a gym workout and meditation into one,” says Dr. Ggarima.

"Suryanamaskara helps in mobilizing the joints and increasing one's physical stamina by enabling them to breathe to their fullest capacity. Most importantly, it helps them to preserve the health of the spine by allowing them to sit comfortably in sitting postures for a longer time during the practice of pranayama and meditation,” the researchers have explained.

Benefits of Practicing 5 Rounds Daily

People who practice Surya Namaskara regularly. Let's see what changes in their body and mind occur. Here’s what five rounds a day can do:
1. Boosts Cardiovascular Health

Each round of Surya Namaskara increases your heart rate, which strengthens the heart and improves blood circulation. Better circulation means more oxygen reaches your organs, which keeps your body functioning at its best. This will reduce the risk of heart disease and keep your blood pressure under control.

2. Improves Flexibility and Posture

The 12 yoga poses stretch various muscles and joints, it will enhance your overall flexibility in your body. If you struggle with stiff shoulders, tight muscles or hamstrings, or back pain, regular practice can loosen up your body and improve your posture. Over time, this can prevent issues like chronic back pain and joint stiffness.

3. Enhances Lung Capacity and Breathing

The controlled breathing in Surya Namaskara increases lung capacity and oxygen intake. Many people breathe shallowly due to stress or poor posture. This practice teaches you to breathe deeply, which improves lung function and boosts energy levels.

4. Strengthens Muscles and Joints

Surya Namaskara works on major muscle groups, including the arms, legs, core, and back. Unlike weight training, which focuses only on targeted muscles, Surya Namaskara strengthens your entire body evenly. Stronger muscles help support your joints, reducing the risk of injuries. When your joints are working well then you don't have to worry about yourself in your older days because you are doing Surya Namaskara regularly.

5. Supports Weight Loss and Metabolism

Each round of Surya Namaskara burns approximately 13-15 calories, depending on your speed and intensity. It may not seem like much, but five rounds a day can add up over time, especially when you are following a balanced diet. Additionally, it boosts metabolism, helping your body burn calories more effectively even when at rest.

6. Reduces Stress and Anxiety

The practice combines movement with mindful breathing, which relaxes the nervous system of your body. When you focus on your breath, it signals your body to relax. This reduces the release of stress hormones like cortisol, helping you feel more peaceful and focused.

7. Enhances Digestion

The bending and stretching movements in Surya Namaskara massage the abdominal organs, which promotes digestion. People who suffer from issues like bloating or indigestion often see improvements after the daily practice of Surya Namaskara. It also helps control bowel movements and reduces constipation in your body.

8. Improves Mental Clarity and Focus

Surya Namaskara helps to improve mental focus and clarity through the combination of breathwork, movement, and meditation. It is not just a physical workout, but also a mental one. Regular practitioners often report better concentration and decision-making abilities.

9. Strengthens the Immune System

Surya Namaskara improves lymphatic circulation, which helps remove toxins and boosts immunity. A stronger immune system leads to fewer colds, infections, and diseases. It can also help in managing chronic conditions like diabetes and hypertension. 

10. Balances Hormones

Gentle movements activate endocrine glands such as the thyroid, adrenal, and pituitary glands. This helps to regulate hormones, which can boost mood, energy, and even reproductive health.

Tips for Getting Started

If you’re new to Surya Namaskara, here’s how you can easily do it:

●     Start with 2-3 rounds: Gradually increase to five rounds as your body becomes used to the routine.

●     Focus on form. Proper posture is crucial to avoid injury and maximize benefits.

●     Practice in the morning. This is when your body is fresh, and the mind is calm. Morning practice also helps set a positive tone for the rest of the day.

●     Combine with a healthy lifestyle. While Surya Namaskara is powerful, pairing it with a balanced diet and a proper 8 hours of sleep will increase its benefits.

In today's hectic world, making time for self-care can be challenging. But, as Dr. Ggarima Pandde said, "You don't need hours at the gym or expensive equipment to stay healthy." Just 10 minutes of Surya Namaskara per day can change your life.

So, whether you want to boost your energy, improve your flexibility, or simply just want to relax your body, give Surya Namaskara a try. A healthier and happier you are only a few stretches away.