Surya Namaskar isn’t just a yoga sequence — it’s a full-body practice that touches nearly every system in the body, and research suggests it may support better blood glucose control, insulin sensitivity, weight management, stress reduction, digestion, strength, and overall wellness.
What Is Surya Namaskar?
Surya Namaskar, or Sun Salutation, consists of a series of linked postures coordinated with rhythmic breathing. Traditionally, a single round includes 12 asanas (postures) performed in a fluid sequence that engages major muscle groups from head to toe.
While it is often associated with yoga practice, Surya Namaskar can be adapted for all fitness levels — from gentle, slow-paced rounds to energetic sequences that elevate your heart rate. Chair variations also exist for beginners, elderly individuals, or those with limited mobility.
Physical and Metabolic Benefits of Surya Namaskar
1. Improves Blood Sugar Control & Insulin Sensitivity
One of the key challenges in type 2 diabetes is insulin resistance — when the body’s cells do not use insulin efficiently, causing blood glucose levels to remain high. Surya Namaskar helps improve insulin sensitivity because the active muscle engagement and caloric burn stimulate glucose uptake by muscle cells rather than letting it remain in the bloodstream.
Moreover, scientific research has shown that regular yoga practice, including sequences like Surya Namaskar, can lead to reductions in fasting blood sugar and improvements in how the body processes glucose. For example, a controlled study found that yoga asanas — including Surya Namaskar — significantly reduced both fasting and post-meal blood glucose levels among participants with type 2 diabetes.
2. Helps With Weight Management
Weight control is a cornerstone of diabetes management because excess body fat — especially around the abdomen — worsens insulin resistance. Surya Namaskar can be a highly effective calorie-burning practice even at a moderate pace.
Each round — which involves 24 movements when counted both forward and backward — engages most of the body’s muscle groups. Over time, repeating multiple rounds encourages caloric burn, improves metabolic rate, and supports fat loss — all of which are associated with better glucose regulation.
3. Enhances Digestive Function
Another way Surya Namaskar may support optimal blood sugar is through improved digestion. The sequence includes forward bends and gentle spinal twists that gently massage the abdominal organs, including the intestines and pancreas.
This massaging action stimulates digestive fire, improves nutrient absorption, and promotes regular bowel movements, which may help the body process food more effectively and regulate post-meal blood glucose spikes. Better digestion also supports a healthier gut microbiome, which is increasingly recognized as influential in metabolic health.
4. Promotes Stress Reduction
Stress raises cortisol — a hormone that increases blood sugar levels and promotes fat storage, particularly around the waist. Practicing Surya Namaskar synchronizes movement with mindful breathing, which activates the parasympathetic nervous system and reduces stress.
By lowering stress, the practice may help reduce cortisol levels, improve mood balance, and create a calmer internal environment — all of which support healthier blood glucose control over the long term.
5. Boosts Cardiovascular Health and Circulation
Diabetes increases the risk of cardiovascular complications, so maintaining good blood flow is vital. Surya Namaskar involves both dynamic and static postural elements that improve circulation and oxygen delivery throughout the body, aiding heart health and helping tissues receive nutrients more effectively.
Better circulation supports healthier nerve function and can help reduce some of the complications commonly seen in diabetes, such as peripheral neuropathy.
6. Builds Strength, Flexibility, and Balance
Though simple in appearance, Surya Namaskar engages multiple muscle groups across the upper body, core, and lower body. As you repeat the flow, your muscle strength and tone improve, increasing lean muscle mass. This is important because higher lean mass correlates with improved metabolic rate and enhanced glucose utilization.
Increasing flexibility and balance also helps reduce injury risk and supports more active lifestyles — further contributing to better overall health.
How Often Should You Practice?
Experts commonly recommend practicing Surya Namaskar daily or at least 4–5 times per week for meaningful benefits, but even shorter, consistent sessions can be effective. Always pay attention to your body — start gently, and gradually increase the number of rounds as your comfort and strength improve.
As with any new physical routine, it’s a good idea for people with diabetes to check with their healthcare provider before beginning, especially if they have complications like heart disease, neuropathy, or mobility limitations.
Ways to Adapt and Progress Your Practice
Start slow: Begin with a small number of rounds (e.g., 3–5) and increase progressively.
Focus on breath: Deep inhalation and exhalation coordinated with movement enhances relaxation and metabolic benefits.
Use variations: Traditional Surya Namaskar A is excellent for beginners; adding Surya Namaskar B increases the challenge.
Explore chair variations: If you have joint pain or decreased mobility, chair Surya Namaskar can be a safe, effective alternative.
What Surya Namaskar Can’t Do
It’s important to be clear: Surya Namaskar supports diabetes management but does not replace medication or comprehensive clinical care. It should be combined with a balanced diet, prescribed treatments, regular health monitoring, and other lifestyle habits for best results.
Conclusion: A Holistic Practice With Real Benefits
Surya Namaskar is more than a yoga ritual; it’s a holistic physical and mental practice that supports digestion, stress management, cardiovascular health, muscle strength, flexibility, and — importantly — better blood glucose control. Whether you’re newly diagnosed, managing type 2 diabetes, or simply want to improve your metabolic health, incorporating Surya Namaskar into your daily routine can provide tangible benefits.
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https://www.freedomfromdiabetes.org/blog/post/benefits-of-suryanamaskar-for-diabetes-ffd/2604
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