Lesson 3: The Physical and Mental Benefits of Surya Namaskar

It looks straightforward on the surface—a sequence of twelve movements. But inside that rhythm lies something incredibly potent. A full-body workout. A breath training tool. A nervous system regulator. A moving meditation.Few practices offer this kind of return, especially for something that can take as little as five to ten minutes a day.

Let’s explore what’s really happening beneath the surface.

Physical Benefits: Strength, Mobility, Vitality

Surya Namaskar activates nearly every major muscle group in the body. When practiced with integrity and awareness, it becomes a well-rounded movement practice in itself—incorporating strength, mobility, flexibility, and balance.

Here’s a breakdown of what’s happening physically:

• Strength and endurance:
  The repetition of movements like plank and Chaturanga builds core, arm, and leg strength. The controlled transitions engage stabilising muscles that often go neglected in isolated training.

• Spinal mobility and health:
  The sequence includes both spinal extension (Bhujangasana) and flexion (Padahastasana), keeping the spine supple and supporting the intervertebral discs. As Joseph Pilates famously said, “You’re only as young as your spine is flexible.”

• Circulation and cardiovascular conditioning:
  Practicing several rounds in succession raises the heart rate gently, improving blood flow and oxygen delivery without strain. It's essentially low-impact cardio combined with breath-work.

• Joint lubrication and range of motion:
  The continuous transitions through shoulder, hip, knee, and ankle movement stimulate synovial fluid production, which helps maintain healthy joint function over time.

• Improved digestion and metabolism:
  The compression and extension around the abdominal area activate digestive organs. The diaphragm’s movement during deep breathing massages the internal organs and supports the metabolic process.

So yes—it stretches. But it also stabilises, strengthens, mobilises, and energises.

Mental & Emotional Benefits: Presence, Clarity, Regulation

Yoga begins in the body, but it never ends there. One of the most profound aspects of Surya Namaskar is how quickly it brings the mind back into the body, and the breath back into rhythm.

Here’s what shifts on the mental and emotional level:

• Reduces stress and calms the nervous system
  Repeating the sequence with slow, controlled breathing engages the parasympathetic nervous system—your rest-and-digest mode. Cortisol levels begin to drop. The mind settles. You return to yourself.

• Improves focus and concentration
  Because the sequence requires coordination of breath, movement, and attention, it becomes a practice of dharana(concentration), one of the classical limbs of yoga. Even 5 minutes of mindful movement can sharpen your awareness more than 30 minutes of multitasking.

• Builds emotional resilience
  By meeting the challenge of repetition with calm breath and grounded movement, Surya Namaskar subtly trains us to remain steady under pressure. What we practice on the mat reflects how we respond in life.

As Dr. Stephen Porges, founder of the Polyvagal Theory, notes:

“When the body feels safe, the nervous system shifts into a state where connection, learning, and healing can happen.”

Surya Namaskar does exactly that. It signals safety to the body—and from that place, growth becomes possible.

A Breath-Training System Disguised as a Flow

Many people don’t realise how effective Surya Namaskar is at training the breath. The rhythm of movement naturally teaches lengthened exhales, diaphragmatic control, and breath-body coordination. This becomes especially powerful over multiple rounds.

When done consciously, you’re not just improving your oxygen exchange—you’re reshaping the way your body handles stress, energy, and focus. This is why many high-performance coaches now recommend breath-led movement practices like Surya Namaskar, not just for athletes but for anyone seeking clarity and resilience.

As Dr. Andrew Huberman notes:

“The key to calming the nervous system is not deep breathing—it’s long exhales. That’s what tells your brain you’re safe.”

And in Surya Namaskar, the longer, steadier exhale happens again and again. Not forced. Just practised.

Why Simplicity Is the Secret

Yoga doesn’t need to be complicated to be effective. Surya Namaskar offers a daily reset for your physiology, your mind, and your sense of rhythm with life. Whether you do 3 rounds or 30, what matters is how you do it—with awareness, consistency, and breath.

It’s one of the few practices that truly bridges ancient wisdom with modern physiology.

Summary: What Surya Namaskar Offers the Whole Being

• A full-body strength and mobility practice

• Cardiovascular and circulatory stimulation

• Gentle support for digestion and detoxification

• Spinal health and postural alignment

• A pathway to calm the nervous system and reduce stress

• A method to train the breath and improve resilience

• A structure for embodied mindfulness and daily ritual