How To Start A Sun Yoga Practice For Beginners

Sun Yoga is one of the most unusual and profound forms of yoga practice, which originated in the spiritual tradition of India. It combines meditation, concentration on sunlight, breathing practices and energy work. 

The practice helps to unlock mental and spiritual resources, improve health and awaken hidden potential. In this article, we with sunyoga.info will look at all the features of Sun Yoga and tell you how to get started. 

History and Philosophy of Sun Yoga

It is believed that prana, or life energy, is at its purest and strongest in the morning and evening sunlight. In this sense, Sun Yoga is a way to connect directly with this source. The practice is based on knowledge dating back to ancient Vedic scriptures and gained particular popularity thanks to the master Umashankara Ji from India, who began teaching this technique around the world in the early 2000s.

The roots of Sun Yoga go back to ancient India, where the sun (Surya) has always been considered a symbol of life, power, knowledge and divinity. In the Rigveda and other ancient Indian texts, many hymns and mantras are dedicated to the sun. Surya is considered a deity who not only illuminates the path, but also brings healing and wisdom.

Sun Yoga Today

The modern Sun Yoga system was described in detail by yogi Umashankar Ji, who spent years in the Himalayas, comprehending spiritual truths and meditating on the rising sun.

According to him, regular practice of sun gazing can lead to a complete transformation of consciousness, the discovery of inner abilities and even physical healing. Sun Yoga involves not just observing the sun, but also working with your inner light, meditation, ethical discipline and conscious living. 

It is a path that requires patience, respect for nature, and an understanding of energy processes.

Sun Yoga in India

There are many places in India where Sun Yoga is actively practised. These include the ashrams of Umachankara in Varanasi and Rishikesh, as well as independent communities of practitioners.

At sunrise, you can see yogis standing on the banks of the Ganges or on the roofs of buildings, immersed in deep concentration. In the cultures of states such as Uttarakhand, Himachal Pradesh, Tamil Nadu and Andhra Pradesh, solar practices are integrated into everyday life.

Benefits of Sun Yoga

According to practitioners' experience and observations, Sun Yoga has a powerful effect on all levels of human existence.

On a physical level, there is a strengthening of the immune system, improvement in skin and vision, stabilisation of blood pressure, normalisation of metabolism, and increased energy levels.

On a psycho-emotional level, there is a reduction in anxiety and stress, improved sleep and restoration of emotional balance, increased self-confidence and clarity of thinking, as well as improved concentration.

On a spiritual level, there is a deepening of meditation and self-knowledge, the opening of intuition, the experience of states of inner light and peace, as well as an awareness of unity with nature and the cosmos.

This practice is particularly significant in India, where solar energy is closely linked to religious and cultural traditions. 

Many Hindu rituals include worship of the sun, and Sun Yoga is a continuation of these rituals in individual practice.

How to Start Practising Safely

You should start Sun Yoga with full awareness and caution.

First, it is extremely important to observe the practice times. Looking at the sun is only allowed during the first hour after sunrise and the last hour before sunset, when ultraviolet radiation is minimal. At other times, looking directly at the sun can damage your eyesight.

Secondly, it is important to start gradually. For the first few days, it is enough to look at the sun for only 10 seconds, increasing the duration of the gaze by 10 seconds each day. In this way, over 9 months, you can achieve the maximum duration of practice – about 44 minutes, which is considered a complete cycle according to Umashankara.

It is necessary to practise on an empty stomach, preferably in the morning. It is best to stand barefoot on the ground, which enhances grounding and connection with nature. It is desirable that the place of practice be quiet, open, clean and safe.

Stages of Sun Yoga Practice

The practice is divided into three stages.

Initial Stage

Lasts 1-3 months, where you need to establish eye contact with the sun for up to 10 minutes, become aware of your breathing, and do light meditation. At this stage, it is important to observe how the sunlight enters through the eyes, activating the energy centres.

Middle Stage

The next 3-6 months, where the gaze lasts up to 25 minutes. A feeling of warmth arises inside, meditative images appear, and concentration deepens. At this stage, you can add breathing techniques such as nadi shodhana.

Advanced Stage

Begins after 6 months of practice and involves contact for up to 44 minutes. The practice can transition into spontaneous meditation, and energy experiences intensify. Some practitioners in India claim to transition to partial or complete pranic nourishment (without food), but this should only be done under the guidance of an experienced instructor.

Asanas and Breathing Exercises

Although asanas are not a mandatory part of SunYoga, performing them helps prepare the body for contemplative practice.

Before starting, you can perform:

• Surya Namaskar (Sun Salutation) – a dynamic sequence that activates the body and breathing;

• Padmasana or Siddhasana – comfortable sitting postures for meditation;

• Savasana – relaxation after practice.

Breathing practices such as anuloma-viloma (alternate nostril breathing) cleanse the energy channels and prepare the mind for deep states.

It is also very helpful to keep a practice journal. In it, you can record the date and time, the duration of your gaze at the sun, physical and emotional sensations, dreams, images, and insights. This helps you track your progress and gain a deeper understanding of the practice's effects on you.

Possible difficulties

In the early stages, you may experience:

• Mild dizziness or fatigue – do not continue the practice if you feel uncomfortable;

• Tearing – this is a natural cleansing process;

• Temporary intensification of emotions – often occurs when internal blocks are activated.

If you experience eye pain, irritation or prolonged weakness, stop practising and consult a specialist.

Sun yoga is a path that opens the door to deep self-knowledge. It teaches us not only to pay attention to the external light, but also to awaken the inner light. 

This practice helps you gain health, peace and wisdom, as well as feel part of the great cosmic order.

Starting with 10 seconds, you can gradually build a system that will change the quality of your life. The main thing is regularity, patience and sincerity.