International Yoga Day: Just 5 Minutes of This One Yoga Practice Can Help Manage Multiple Health Issues

Lifestyle News: A global movement that originated in India but has now become a powerful symbol of health, mindfulness, and balance worldwide. People from all paths of life and even world take part in various yoga routines on this day, but what if you only had five minutes to do yoga? Can such a short time really make a difference?
Yes — absolutely it can. And the secret lies in one ancient yet incredibly effective yoga practice: Surya Namaskar, or Sun Salutation.

What is Surya Namaskar?

Surya Namaskar is a series of 12 interconnected  and together performing yoga postures which have to be performed in a sequence. It's not only physical but mental workout   too — it’s a complete body-mind stabilizer. Anciently and Traditionally practiced facing the rising sun, this sequence is believed to honor the energy and life-giving power of the Sun.

What makes Surya Namaskar unique is that every muscle group is involved from the body. It stretches, strengthens, and tones, while also promoting flexibility and balance. It activates your internal organs, improves circulation, and even calms the mind and soul.

'I Don’t Have Time for Yoga.' No Problem.

The most common reasons that comes, bothers and stops people from practicing yoga is— time. Between work, family responsibilities, and daily stress, finding even 30 minutes can feel impossible. But that’s the perfection and wellness of Surya Namaskar. Even if you can only dedicate 5–10 minutes a day, doing just 3–6 rounds can yield visible results in a short span of time.

What Do Experts Say?

According to renowned yoga expert Acharya Pratishtha, Surya Namaskar is a complete practice. She explains that the 12 steps involved activate all key systems of the body — from digestion and hormones to respiration and circulation. It’s beneficial for people dealing with depression, weight gain, skin dullness, or hair loss.

However, she also emphasizes that it’s not suitable for everyone in its standard form. People with joint pain, lower back problems, or other medical conditions should consult an expert. Modified versions like Chair Surya Namaskar can be adopted for those with mobility issues. “Listen to your body. You don’t need to follow online trends like 50 or 100 rounds a day,” she advises. “Doing 6–12 repetitions daily, correctly, is more than enough.”

The 12 Steps of Surya Namaskar

• Pranamasana (Prayer Pose) – Stand straight with hands in prayer.
• Hastauttanasana (Raised Arms Pose) – Stretch arms upward and slightly backward.
• Padahastasana (Hand-to-Foot Pose) – Bend forward and touch feet.
• Ashwa Sanchalanasana (Equestrian Pose) – One leg back, other bent.
• Dandasana (Stick Pose) – Bring both legs back into plank position.
• Ashtanga Namaskara (Eight-Limbed Pose) – Chest, chin, hands, knees, and toes touch the floor.
• Bhujangasana (Cobra Pose) – Arch your back with chest lifted.
• Parvatasana (Mountain Pose) – Raise hips to form an inverted V.
• Ashwa Sanchalanasana – Opposite leg forward now.
• Padahastasana – Bend forward again.
• Hastauttanasana – Stretch upward once more.
• Pranamasana – Return to prayer position.
• Each posture flows into the next with synchronized breath, creating a rhythm that builds awareness, focus, and energy.

Health Benefits of Surya Namaskar

Flexibility & Strength: Activates and helps volunteer major joints and muscle groups.
Digestive Health: Stimulates the digestive organs and gives a cure to the issues like constipation and acidity.

• Weight Loss: Boosts enforces metabolism and burns calories .
• Hormonal Balance: Very helpful for women dealing with PCOS, PCOD, and irregular periods.
• Heart Health: Improves blood circulation and regulates blood pressure.
• Diabetes Management: Helps control insulin sensitivity through improved metabolism.
• Mental Clarity: Reduces anxiety, supports emotional stability, and uplifts mood.
• Glowing Skin & Healthy Hair: Enhances oxygen flow and detoxification, improving skin and scalp health.