Surya Namaskara for Youth and Children

Surya Namaskara for youth and children

 Feb 4, 2016 @ 1:30 PM

Article By- Mamta T.

Surya Namaskara is a sequence of 12 powerful yoga poses. It is considered a complete physical workout. Practicing Surya Namaskara on a regular basis not only gives you a healthy body, but also helps in calming the mind. The rhythmic transition from one pose to another pose unfolds many benefits for healthy living.


Surya Namaskara literally means worshiping the power of the Sun. Sun is the source of all forms of energy available to us. If we can learn to assimilate solar energy with in our body, we can get numerous health benefits.

Surya Namaskara not only revitalizes our body and but also helps improve our concentration by getting our mind in a peaceful state. When it is performed at a fast pace, Surya Namaskara provides an excellent cardiovascular workout and is a good way to lose weight. Every part of the body, from head to toe, is greatly benefitted by Surya Namaskara, thus, it is highly recommended by all yoga experts. It can be practiced at home, in the park or at the beach without the help of any props.

Surya Namaskara for youth and children

Children and young people of today face stiff competition in schools and are forced to do lot of activities under the peer pressure. This causes stress in many forms. Daily practice of Surya Namaskara develops sustained endurance power and helps reduce anxiety and restlessness. It is also an easy and inexpensive way to be in proper shape by stretching the abdominal muscles naturally. Surya Namaskara also helps to improve the functioning of the thyroid gland. If your thyroid gland is sluggish, you tend to gain weight. Hence, it is a blessing for health-conscious women.

Each of the 12 poses of Surya Namaskara is designed to have a specific benefit on the body. Standing poses bring body and mind awareness whereas a forward bend elongates your spine, and stretches the hamstring. Plank pose and eight limb staff pose exercises the muscles in your arms, shoulder, chest and abdomen. Downward dog pose exercises muscles in your entire body and calms the nervous system. Cobra/Upward facing dogs pose opens your chest and frees your breathing.


Overall health tonic for all

Incorporating the Surya Namaskara into your daily routine can bring a positive difference in your life. Rhythmic breathing, stretching and bending provides a complete body work-out as well as mental awareness.

If toned arms and a broad chest is what you want, then Surya Namaskara is for you. It also makes your spine stronger and your waist more flexible. The sequence offers you a good way to stretch and strengthen your muscles, joints, ligaments as well as the skeletal system. The asana performed in Surya Namaskara works out your entire body, making you more flexible and agile. It will help you lose weight, much faster than dieting.

Keeps you youthful

Surya Namaskara improves your blood circulation and oxygenates every cell in the body which makes your skin look ageless and radiant.  It also helps in bringing back the glow on your face and prevents the onset of wrinkles. Performing Surya Namaskara in Sun light has an added advantage of enriching the body with Vitamin D.

Improves digestion

Alternate stretching and bending poses exercise the abdominal organs that helps cleanse and improve one’s digestive system. People who suffer from constipationor indigestion should practice Surya Namaskara every morning on an empty stomach.

Correct posture

Many tall people develop a bad habit of carrying their body in slouching posture. Performing Surya Namaskara regularly creates a strong and supple body and helps correcting the wrong posture and frees you from the aches and pain caused by it.

Excellent detox

Due to the active inhalation and exhalation process, the lungs are thoroughly ventilated and the blood remains oxygenated. This helps in detoxifying one’s body by getting rid of carbon dioxide and other toxic gases.

Stress release

While doing Surya Namaskar you have to practice deep breathing and this will help you release a lot of stress. It also calms your mind and helps you cope with anxiety on a daily basis.

It is best to perform Surya Namaskara early in the morning. When performed in the morning, it revitalizes the body and refreshes the mind, making us ready to take on all tasks of the day. When Surya Namaskara is performed in the afternoon, it energizes the body instantly and when it is performed in the evening after a long day of work, it helps you unwind.

  • It is recommended that Surya Namaskara, like most asana, be performed on an empty stomach. A gap of at least one hour after light snacks and three to four hours after eating full meal is essential before performing the Surya Namaskara.
  • At the end of practice Savasana is recommended for rest.
  • Pranayama is synchronized with asana.
  • Mantras specific to each asana can also be chanted while performing each asana.

The following 12 mantras corresponds to the 12 asana in Surya Namasakara can be chanted or repeated mentally during the performance of each corresponding asana. This makes Surya Namaskara, prayer in motion.


ॐ मित्राय नमः

om mitrāya namaḥ


ॐ रवये नमः

om ravaye namaḥ


ॐ सूर्याय नमः

om sūryāya namaḥ


ॐ भानवे नमः

om bhānave namaḥ


ॐ खगाय नमः

om khagāya namaḥ


ॐ पूष्णे नमः

om pūṣṇe namaḥ


ॐ हिरण्यगर्भाय नमः

om hiraṇya garbhāya namaḥ


ॐ मरीचये नमः

om marīcaye namaḥ


ॐ आदित्याय नमः

om ādityāya namaḥ


ॐ सवित्रे नमः

om savitre namaḥ


ॐ अर्काय नमः

om arkāya namaḥ


ॐ भास्कराय नमः

om bhāskarāya namaḥ

You will be surprised to learn how much calorie you actually can burn by Surya Namaskar, here is the comparison.

30-minutes workout calorie meter:

Weight lifting = 199 calories

Tennis = 232 calories

Basketball = 265

Football = 298 calories

Bicycling (14 - 15.9 mph) = 331 calories

Rock climbing = 364 calories

Running (7.5mph) = 414 calories

Surya Namaskara = 417 calories

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