This article presents a comprehensive evidence-based review of Surya Namaskar — the 12-posture yoga sequence traditionally performed at sunrise as a complete physical, energetic, and devotional practice — examining seven categories of scientifically documented benefits through peer-reviewed research. The seven benefit domains examined are: cardiovascular fitness (VO2 max improvement, heart rate regulation, and aerobic conditioning comparable to moderate-intensity exercise); musculoskeletal health (full-body flexibility, strength, and postural alignment); neuroendocrine regulation (cortisol normalisation, HPA axis modulation); metabolic health (insulin sensitivity, weight management, and metabolic rate effects); mental health (anxiety and depression reduction, mood enhancement); cognitive function (attention and executive function improvement); and spiritual and contemplative dimensions (the 12 postures mapped to the 12 solar energies described in the Vedic tradition). The integration of breath, movement, and mantra in the traditional practice is examined as a complete mind-body protocol whose scientific mechanisms are now progressively confirmed by research.
Narayan Rout (Thu,) studied this question.