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Journalism of Courage
It can be challenging to take time out of our busy schedules to work out. We get it—honestly, we do! But exercising doesn’t mean spending hours at the gym. It’s, in fact, a dedicated commitment to improving health and well-being, one step at a time. That’s exactly what celebrity nutritionist Rujuta Diwekar reiterated, stressing that even when we have no time to work out, taking a small step is better than doing nothing.
“This video serves as a quick reminder that you don’t need a lot of time to fit in exercise. Today, I was at a hotel without any equipment, and I had to rush to an event. But I also know that my body doesn’t feel right if I skip my workout. So, I decided to do three quick Surya Namaskars to get my body moving and feel energised,” she shared in an Instagram reel.
According to her, surya namaskar is “a complete exercise” as it allows you to stretch, helps you stay stable, strengthens your legs, and also builds stamina.
Sharath Arora, chief yoga guru at Himalayan Iyengar Yoga Center, Dharamshala, said that Surya Namaskar is a dynamic series of 12 postures that provide a full-body workout while nurturing mental clarity. ” Surya Namaskar engages multiple muscle groups, improves flexibility, strengthens joints, and supports spinal health, while burning about 139 calories in 10-12 rounds (Journal of Yoga and Physical Therapy) – comparable to running or swimming,” he told indianexpress.com.
Its forward bends and back stretches aid digestion by massaging abdominal organs, and the postures boost cardiovascular health and circulation, he added, further mentioning that the synchronised breathing calms the nervous system, reduces cortisol levels, and enhances mindfulness.
Anadi Sharma, yoga trainer and alternate healing expert, said that doing just three Surya Namaskars a day may seem small, but systemically, it rewires far more than your hamstrings. “You’re not just stretching—you’re sending a clear signal to your nervous system: ‘I’m awake, I’m in control, and I finish what I start,'” he said.
It’s a complete feedback loop—movement, breath, and closure—in under five minutes. That alone trains your brain to operate from calm execution rather than scattered reaction, he added.
Sharma said it shifts your body from stagnation to activation, moves lymphatic fluid, lubricates joints, wakes up fascia, stimulates digestion, and regulates your vagus nerve. In simple terms, it gets everything flowing again. “It also works on the psyche. The repetition of 3 consistent rounds daily installs pattern integrity—your body starts to expect rhythm and closure, and your mind follows suit. It becomes easier to digest life, not just food,” he added.
To start, begin with 2-3 rounds daily, focusing on correct alignment and synchronised breathing. Gradually increase to 10-12 rounds over a few weeks.
Sharma said that Surya Namaskar is one of the few movements that bows the head and elevates the spine. “You feel less stuck in the head, more grounded in action. It also creates a behavioral domino effect. After those three rounds, you’re more likely to eat clean, respond instead of react, and feel slightly more present. Why? Because you did something hard, rhythmic, and self-generated—without applause. And that self-generated rhythm compounds,” he explained.
