Saif Ali Khan is giving us a little reminder that getting back on the fitness bandwagon doesn’t always have to involve heavy weights, gruelling gym sessions or complicated workout routines. Sometimes,
all you need is a little sunshine, a yoga mat and the timeless magic of Surya Namaskar.
The actor recently took to Instagram to share a throwback video of himself soaking up some sun and practising the traditional yoga sequence, and we’re already taking notes.
Sharing the video on Instagram on Wednesday, November 11, Saif captioned it, “Time to get back to work!.. First the mind.. then the body .. back on track for a happy new year !” Wifey Kareena Kapoor Khan was quick to join the conversation, cheekily commenting, “Beating me to the suryanamaskar i see😳👀👀👀♥️”.
Well, when it comes to fitness goals, a little healthy competition at home never hurts! Beyond the celebrity moment, Saif’s routine also puts the spotlight on two simple wellness practices worth understanding: mindful sun exposure and Surya Namaskar. Here’s how they can benefit your health.
What Is Surya Namaskar And Why Should You Practise It?
Also known as Sun Salutation, Surya Namaskar is a traditional yogic sequence that combines a series of asanas performed in a flowing pattern, synchronised with controlled breathing. Traditionally practised facing the rising sun, the sequence is considered a way of expressing gratitude to Surya Dev. It brings together movement, breathwork and mindfulness, making it a wholesome addition to a daily fitness routine.
Depending on the yoga tradition, Surya Namaskar typically involves 10 to 12 movements, including Pranamasana (prayer pose), Hasta Uttanasana (raised arms pose), Padahastasana (standing forward bend), Ashwa Sanchalanasana (equestrian pose), Dandasana (plank pose), Ashtanga Namaskara (eight-point salutation), Bhujangasana (cobra pose) and Parvatasana (mountain pose).
5 Health Benefits Of Practising Surya Namaskar
1. Improves Flexibility And Mobility
If stiffness and tight muscles are regular features of your mornings, Surya Namaskar can be a useful addition to your movement routine. The sequence involves forward bends, backward extensions and stretches that engage the spine, hamstrings, shoulders, hips and calves. Practising the movements regularly can help improve flexibility, joint mobility and your overall range of motion.
2. Builds Muscular Strength And Endurance
Don’t let the graceful transitions fool you. Surya Namaskar can be quite a workout! Movements such as Dandasana and Ashtanga Namaskara engage the arms, shoulders, chest and core, while the standing postures recruit the muscles in your legs and back. Repeating the sequence challenges muscular endurance and helps develop functional strength. It is particularly useful as a bodyweight movement practice that requires little equipment.
3. Supports Cardiovascular Fitness
When performed continuously at an appropriate pace, Surya Namaskar can get your heart pumping and increase your breathing rate. The repeated transitions between postures make it a dynamic form of physical activity that can contribute to cardiovascular fitness. Research published in the International Journal of Yoga has explored Surya Namaskar as an alternative approach to aerobic fitness.
4. Helps Manage Stress And Supports Mental Well-Being
One of the most valuable aspects of Surya Namaskar is its emphasis on synchronising movement with breathing. Rather than rushing through each posture, practitioners are encouraged to pay attention to their breath and body movements. This mindful approach can help calm the mind, reduce feelings of stress and encourage relaxation. Regular yoga practice has also been associated with improvements in emotional well-being, concentration and sleep quality.
5. Supports Weight Management And Improves Body Awareness
If weight management is on your fitness agenda, Surya Namaskar can be one of the activities in your exercise routine. Its continuous movements engage multiple muscle groups and use energy, particularly when performed at a moderate pace for several rounds. Regular practice, combined with a balanced diet, strength training, adequate sleep and other physical activities, can support healthy weight management. However, the number of calories burned varies depending on body weight, duration and intensity.
Sunbathing: Does Spending Time In The Sun Have Health Benefits?
Saif’s fitness video also features another simple wellness habit: spending time outdoors in the sunshine. Sunlight plays an important role in regulating the body’s circadian rhythm, which is its natural sleep-wake cycle. Exposure to natural daylight, particularly in the morning, helps signal to the brain that it is time to be awake and alert. This can support a healthier sleep routine and better regulation of the body’s internal clock.
Sunlight also helps the body produce vitamin D when UVB rays reach the skin. Vitamin D is essential for calcium absorption, bone health and normal muscle function. However, this doesn’t mean longer sunbathing sessions are better. Excessive exposure to ultraviolet (UV) radiation can cause sunburn, premature skin ageing and increase the risk of skin cancer.
The amount of sunlight needed for vitamin D production varies depending on factors such as skin tone, location, season and time of day. Avoid deliberately tanning or exposing your skin for prolonged periods without protection. If you’re concerned about vitamin D deficiency, a blood test and medical advice are more reliable than trying to get more sun.
Saif Ali Khan’s fitness routine is a timely reminder that a sustainable wellness routine doesn’t always need to be elaborate. So, if getting back on track is on your fitness resolution list, perhaps it’s time to roll out that yoga mat, slow down, take a deep breath and greet the morning with a few rounds of Surya Namaskar.
