The Health Benefits of Surya Namaskar: Lessons from Saif Ali Khan

At 54, Saif Ali Khan remains as fit as a fiddle. Among the possible reasons for his remarkable fitness is regular practice of Surya Namaskar, or Sun Salutations, as evidenced in an old video. Shared by a dedicated fan on social media, the caption reads: “Throwback to SAK doing Surya Namaskar. A true reminder that a man who knows his basics can fight all battles in life. Stay consistent, stay strong. Practice makes all the difference! #stayhealthy”

The video sparked numerous comments, with fans appreciating his flexibility. One wrote, “Nice hard work,” while another advised, “Please keep strong, Saif.”

The Universal Appeal of Yoga

Integrating yoga into daily life offers a host of physical, mental, and emotional benefits. From boosting flexibility to enhancing mental clarity, yoga is widely regarded as essential for overall health and balance, according to fitness expert Garima Goyal.

Why Yoga Matters

Adaptability

Yoga caters to diverse needs, from gentle postures suitable for beginners or individuals with physical limitations to more challenging practices. Whether you are young, old, or at any fitness level, there is a form of yoga designed for you.

Accessibility

One of the most significant advantages of yoga is its accessibility. Unlike other forms of exercise, it does not require specialized equipment or a gym membership. All you need is a yoga mat and a bit of space, making it a convenient option for home practice.

Complementing Other Exercise Forms

Yoga complements various exercises, including running, weightlifting, and athletics. It can enhance physical performance, reduce injury risks, and contribute to a balanced fitness routine.

Understanding Surya Namaskar

One of the most popular yoga practices is Surya Namaskar, a sequence of yoga poses often called Sun Salutations. This dynamic routine not only strengthens the body but also aligns the mind and spirit, making it a multifaceted practice.

“Surya Namaskar is a fundamental and dynamic practice that combines several asanas (yoga poses) and pranayama (breathing exercises). It is not just a physical exercise; it encompasses spiritual, mental, and physical aspects, aligning the body and mind,” said Goyal.

The Surya Namaskar Sequence

Let’s break down the typical 12-pose Surya Namaskar sequence:

1) Pranamasana (Prayer Pose)

Stand with feet together. Bring your palms together at your chest, focusing on centering yourself and setting an intention for your practice.

2) Hasta Uttanasana (Raised Arms Pose)

Inhale and lift your arms overhead, arching backward slightly. Keep your biceps close to your ears, lengthening your spine, and stretching your entire body.

3) Hasta Padasana (Hand to Foot Pose)

Exhale as you bend forward from your waist, bringing your hands to the floor beside your feet. Keep your spine straight and engage your abdominal muscles.

4) Ashwa Sanchalanasana (Equestrian Pose)

Inhale and step your right leg back, bringing your knee to the floor. Arch your back, gaze upward, and keep your left knee above your left ankle.

5) Dandasana (Stick Pose)

Inhale and step your left leg back, bringing your body into a straight line, resembling a plank. Ensure your shoulders are directly above your wrists and engage your core muscles.

6) Ashtanga Namaskara (Eight-Limbed Pose)

Exhale and lower your knees, chest, and chin to the floor, keeping your hips slightly lifted. This pose involves eight points of contact: two hands, two feet, two knees, chest, and chin.

7) Bhujangasana (Cobra Pose)

Inhale, slide forward, and lift your chest, keeping your palms on the ground. Keep your elbows slightly bent, shoulders relaxed, and gaze forward or slightly upward.

8) Parvatasana (Mountain Pose)

Exhale and lift your hips, creating an inverted V-shape. Keep your heels on the ground, lengthen your spine, and engage your abdominal muscles.

9) Ashwa Sanchalanasana (Equestrian Pose – opposite leg)

Inhale as you move your right foot between your hands, arching your back and gazing upward.

10) Hasta Padasana (Hand-to-Foot Pose—opposite leg)

Exhale and bring your left foot next to your right foot, bending forward at the waist with hands beside your feet.

11) Hasta Uttanasana (Raised Arms Pose – opposite leg)

Inhale, sweeping your arms overhead, arching backward slightly, and stretching your entire body.

12) Pranamasana (Prayer Pose – opposite leg)

Return to the starting position, exhaling as you bring your palms together at your chest.

Do you do Surya Namaskar? (Photo: Getty Images/Thinkstock)

Embracing the Practice

Saif Ali Khan’s dedication to Surya Namaskar serves as an inspiring example of how consistency in a simple routine can yield significant results. The practice is accessible and adaptable, making it a beneficial addition to any fitness regimen.

For those who have not tried Surya Namaskar, starting with the basic poses and gradually incorporating more advanced ones can enhance flexibility, strength, and overall well-being.

Conclusion

Incorporating yoga into your daily routine, particularly practices like Surya Namaskar, can significantly impact your health. It encourages flexibility, reduces stress, and enhances mental and physical agility. If you are looking to improve your health and wellness, consider incorporating this ancient practice into your life.

Have you tried it?

We invite you to share your experiences with Surya Namaskar. Join the conversation below and let us know how it has affected your health and well-being!