Daijiworld Media Network - New Delhi
New Delhi, Jun 21: On the occasion of International Yoga Day, experts have highlighted the health benefits of Surya Namaskar, describing it as the “soul of yoga” and a complete exercise involving 12 different asanas that benefit both physical and mental health.
A recent Indian study presented at the annual meeting of the American Diabetes Association (ADA) in June 2026 found that regular practice of Surya Namaskar may improve certain heart and nerve-related complications among people with Type-2 diabetes.
The study examined whether supervised and regular Surya Namaskar could improve Cardiac Autonomic Neuropathy (CAN), a condition in which nerves controlling the heart and blood vessels are damaged.
The multicentre pilot study involved 90 adults with Type-2 diabetes suffering from CAN. Conducted over six months, 47 participants performed Surya Namaskar along with their regular diabetes treatment, while 43 participants continued only with medical treatment.
Under expert supervision, the Surya Namaskar group performed 12 rounds daily, five days a week for six months, with adjustments made according to age, fitness level and health conditions.
The study found improvement in nerve functioning among participants practising Surya Namaskar. CAN returned to normal levels in 25.5 per cent of the yoga group, compared to 7 per cent in the group receiving only medication.
Researchers also observed improvements in heart-related tests, including Valsalva Ratio and E Ratio, which indicate how effectively the autonomic nervous system controls heart rate.
The study also reported improvements in mental health, with reduced anxiety and depression levels among participants.
Experts clarified that Surya Namaskar alone cannot replace diabetes medication, a balanced diet, regular blood sugar monitoring and medical advice.
While the practice can support diabetes management and improve overall health, no significant improvement was found in HbA1c levels, which indicate average blood sugar control.
Yoga expert Dr Arun Kumar Saw, Assistant Professor, Department of Yoga Education, Dr Harisingh Gour University, Madhya Pradesh, said Surya Namaskar should be seen as a supportive practice along with medical treatment rather than an alternative.
Surya Namaskar is also known to help with fitness, weight management, better sleep, stress reduction and improved flexibility.
Experts recommend beginners start with around 5-7 rounds, while the number can gradually increase depending on age, physical capacity and experience. Regular practitioners may perform 24-25 rounds.
One round of Surya Namaskar generally burns around 3-5 calories, though the amount may increase when performed at a faster pace.
The correct technique, breathing pattern and sequence of asanas are important while performing Surya Namaskar. Experts advise avoiding incorrect postures and overexertion.
People with heart disease, high or low blood pressure, back or spine problems, knee and joint issues, neck problems, recent surgeries or serious injuries should take precautions before practising.
Pregnant women are also advised to consult experts before performing Surya Namaskar.
The ideal time for Surya Namaskar is considered to be early morning around sunrise when the body is fresh and the surroundings are calm. It is best performed on an empty stomach, though evening practice is possible if done three to four hours after meals.