Sun Salutations, Sunscreens & Solar Energy: What You Need to Know !
- Dr. Sahila
- Jan 14
- 9 min read
Updated: Jan 18
Very often, we are taught to protect our skin, eyes, and body from the sun’s UV rays—and while protection has its place, very few people truly understand the healing power of sunlight. In yogic tradition, the sun is not something to fear; it is something to consciously engage with. Surya Namaskar (sun salutations), one of the most widely practiced vinyasa flows, was originally meant to be performed under the sun, not indoors under artificial lighting.
The Real Intent of Surya Namaskar- (Sun Salutation)
In yoga particularly sun salutation, the sun is seen not just as a source of light, but as a source of prana, or life force. When we consciously expose ourselves to sunlight—through movement, breath, or stillness—we are not just nourishing the body but also aligning with nature’s intelligence. Surya namaskar is best done during sunrise and sunset. Like everything in yoga, it is not about excess or neglect, but about balance, awareness, and intention.
1. The Third Eye (Ajna Chakra – Pineal Gland)
The third eye, where the pineal gland is located, is a crucial center for awareness and regulation of all biological rhythms. This is why the bindi or kumkum has traditionally been placed at this spot—it symbolizes activating the entire chakra system. During Surya Namaskar, when you rise and gently arch the spine backward in Uttanasan, this region naturally opens upward, allowing sunlight to fall directly on the Ajna chakra, stimulating clarity and inner balance and produces TEJAS, the supreme glow.
2. The Navel (Manipura Chakra or Sun chakra ) (pic above)
The navel is the seat of the Manipura chakra, responsible for digestion, metabolism, and vitality. Exposing the belly button during sun practice allows solar energy to penetrate this center, supporting metabolic function and efficient assimilation. This also explains why traditional Indian attire—across genders—often leaves the navel uncovered, consciously allowing sunlight to nourish this powerful energy hub. Just as the sun functions as the powerhouse of the universe, the Manipura chakra serves as the powerhouse of the human body. It generates and distributes energy throughout the entire system by transforming what we consume on every level—food we eat, thoughts we absorb, and emotions we process each day. When this center is balanced and energized, digestion becomes efficient, the mind gains clarity, and vitality flows naturally through the body and generates OJAS, the supreme vital energy.
3. The Spine and Back (Central Nervous System)
In plank pose and similar positions within Surya Namaskar, the back is exposed to the sun. This allows solar energy to enter through the spine, activating the central energy pathway and influencing all seven chakras simultaneously. The spine acts as the main conduit through which energy rises and integrates the entire system.
When practiced with awareness and under natural sunlight, Surya Namaskar becomes a dialogue between the body and the sun—aligning physiology, energy, and consciousness in one continuous flow. Our body and skin need regular, intentional exposure to natural sunlight. When approached mindfully, daily sun exposure—around 25–30 minutes—can be deeply supportive for both physical and mental well-being.
Beneficial effects of daily sun exposure-
1. Vitamin D synthesis
When sunlight reaches the skin, it supports the body’s natural production of vitamin D—an essential nutrient linked to bone health, immunity, and overall vitality. For those who spend most of their time indoors, making a conscious effort to step outside—especially around midday—can help reconnect the body with this natural rhythm while also offering a daily moment with nature. This is so crucial today and it’s one of the 12 powerful habit trackers included in my Fitness 2026 program.
2. Mood regulation and serotonin
Sunlight plays a powerful role in mental and emotional health. Reduced exposure to natural light has been associated with low mood and conditions like Seasonal Affective Disorder (SAD). This is more commonly observed in regions with limited daylight, where higher rates of depression and related challenges are reported. Sun exposure is closely linked to the release of serotonin—the “feel-good” hormone—which supports emotional balance, clarity, and a sense of well-being.
3. Lower risk of metabolic syndrome
Emerging research suggests that sunlight may play a role in metabolic health. A 2020 study in mice indicated that exposure to certain wavelengths of sunlight could help reduce the risk of metabolic syndrome—a cluster of conditions that includes high blood pressure, elevated blood sugar, excess body fat, and abnormal cholesterol levels. Researchers believe this may be because specific wavelengths of sunlight can penetrate deep enough to influence certain types of adipose (fat) tissue, potentially offering protective metabolic effects.
4. Support for longevity and cellular health
Multiple studies examining telomeres—the protective caps at the ends of our DNA—and cancer risk have found associations between regular sun exposure, healthier vitamin D levels, and improved cellular resilience. Short, consistent exposure to sunlight has been linked to better vitamin D status, and notably, many individuals diagnosed with cancer are found to have low vitamin D levels. While sunlight is not a cure for cancer, it appears to play a supportive role in overall cellular health and longevity.
5. Stronger bones and skeletal health
Vitamin D is essential for calcium absorption and metabolism, making it critical for bone strength and growth. Without adequate sun exposure, the body struggles to maintain optimal vitamin D levels, which can contribute to bone-related conditions such as osteoporosis, rickets, and an increased risk of fractures. Regular, mindful sunlight exposure helps support long-term skeletal health.
6. Phototherapy and skin healing
Light-based therapy remains a standard, evidence-backed treatment for several medical conditions. Controlled UVB phototherapy has been used for over a century to treat skin disorders such as psoriasis, eczema, vitiligo, and certain types of skin cancer, as well as neonatal jaundice. Today, advanced LED (light-emitting diode) therapy offers a non-invasive, painless approach widely used in dermatology and aesthetic practices. Its continued use highlights the powerful and well-documented healing effects of light on the human body.
When approached with balance and awareness, sunlight and light-based therapies remind us that nature itself offers profound tools for healing—tools that modern science is only beginning to fully understand.
7. Sunlight and vision health
Many people are unaware that natural light plays an important role in healthy vision. Today, myopia (near-sightedness or distant objects appear blurry) has become extremely common, especially among children and adolescents who spend most of their time indoors and on screens. Research increasingly shows that regular outdoor time, particularly during daylight hours, is associated with a lower risk of developing myopia. In contrast, limited exposure to natural light during the teenage years has been linked to higher rates of vision problems later on.
In yogic tradition, practices like Surya Namaskar were meant to be done outdoors, under natural sunlight. Gentle, mindful exposure to daylight supports the eyes by engaging natural visual pathways and helping regulate eye development, especially in children. While myopia is a complex condition and not something to oversimplify, studies do suggest that increasing time outdoors can slow its progression and support overall eye health.
SUNSCREENS
A mindful perspective on sunscreens
SPF refers to how much UV exposure is required to cause sunburn when using sunscreen compared to bare skin. For example, SPF 30 blocks about 97% of UVB rays, while SPF 50 blocks about 98%. However, real-world protection depends on many variables, including:
When the sunscreen is applied before sun exposure.
The type and formulation of the sunscreen.
How long do you remain in the sun.
How evenly and frequently it is reapplied.
Interactions with other creams or cosmetic products.
Whether the ingredients in it are really safe if absorbed.
Does it have a definitive role in preventing skin cancers.
With countless sunscreen options on the market, quality control and long-term safety can feel unclear, and even experts continue to debate optimal use. Because of this complexity, I personally take a minimal and mindful approach.
Rather than completely avoiding the sun or relying heavily on products, I allow my body up to 20–30 minutes of natural sun exposure daily, which I believe is essential for overall health. Beyond that, I protect myself using physical methods—wearing sunglasses, a hat, a scarf, or loose clothing when spending extended time outdoors. This approach reduces excessive exposure while still honoring the benefits of sunlight.
I also choose not to use tanning parlors or artificial tanning products, which feel overly commercialized and disconnected from wellness. For me, balance is key: respect the sun, receive its benefits consciously, and protect the body when exposure becomes prolonged.
Ayurvedic Approach to skin & hair-
In Ayurveda, there is a simple yet powerful principle: do not apply anything to the skin that you would not be willing to eat. The skin is not a barrier alone—it is an organ of absorption. When we apply soaps, lotions, or sunscreens filled with synthetic chemicals, those substances can pass through the skin’s pores and enter the body, where they must be processed internally. Many of these chemicals are not only unnatural for the body to handle but have also been linked to long-term health risks, including cancers of internal organs.
Because of this understanding, I choose to avoid not only sunscreens, but all chemical-based products on my skin and hair. Instead, I prepare my own natural alternatives using ingredients that are both edible and nourishing.
For cleansing, I make my own soap using turmeric, oats, and besan (chickpea flour)—all well-known in Ayurveda for their skin benefits. Turmeric is valued for its powerful anti-inflammatory and anticancer properties. Oats act as a gentle natural cleanser that supports soft, glowing skin, while besan works as a toner and an excellent binding agent.
For hair care, I use a natural shampoo made from shikakai, methi (fenugreek), amla, and reetha (soapnut), again all Ayurvedic herbs that have been used safely for centuries. Together, they cleanse the scalp, strengthen hair roots, support natural hair growth, and maintain healthy, chemical-free hair.
References from medical journals-
Epidemiological studies from the UK and Sweden demonstrate that sun exposure is associated with reduced all-cause, cardiovascular, and cancer mortality, despite the established carcinogenic effects of ultraviolet radiation (UVR).[1][2] The key is achieving moderate, regular exposure that avoids sunburn.[3][4]
The beneficial effects extend well beyond vitamin D synthesis. UVR triggers photomobilization of nitric oxide from cutaneous stores, which reduces blood pressure and cardiovascular morbidity.[1][4] Additionally, sun exposure stimulates anti-inflammatory and immunosuppressive pathways that can modulate autoimmune and inflammatory conditions including multiple sclerosis, type 1 diabetes, psoriasis, atopic dermatitis, and vitiligo.[5][6] Evidence also suggests protective associations with type 2 diabetes, hypertension, and certain cancers such as colorectal, breast, prostate cancer, and non-Hodgkin lymphoma.[6][7][3]
Notably, oral vitamin D supplementation has not convincingly replicated these health benefits, indicating that UVR acts through vitamin D-independent mechanisms.[1][8][3] These include immune modulation through altered dendritic and T regulatory cell composition, induction of nitric oxide synthase and heme oxygenase pathways, and possibly photobiomodulation effects from red and near-infrared light components of sunlight.[6][9][10]
For safe exposure, recommendations suggest 5-30 minutes daily (depending on skin type and UV index) during appropriate seasons, with careful avoidance of sunburn.[3] Even high-protection sunscreen use typically does not prevent adequate vitamin D production, though obsessive use of SPF 50+ might.[4] Large cohort studies estimate that insufficient sun exposure may contribute to 340,000 deaths annually in the United States and 480,000 in Europe, though randomized controlled trials are still needed to establish causality for many proposed benefits.[3][9]
References
Sunlight: Time for a Rethink?. Weller RB. The Journal of Investigative Dermatology. 2024;144(8):1724-1732. doi:10.1016/j.jid.2023.12.027.
Sun Exposure - Hazards and Benefits. Lindqvist PG, Epstein E, Landin-Olsson M. Anticancer Research. 2022;42(4):1671-1677. doi:10.21873/anticanres.15644.
Insufficient Sun Exposure Has Become a Real Public Health Problem. Alfredsson L, Armstrong BK, Butterfield DA, et al. International Journal of Environmental Research and Public Health. 2020;17(14):E5014. doi:10.3390/ijerph17145014.
Safe, Mild Ultraviolet-B Exposure: An Essential Human Requirement for Vitamin D and Other Vital Bodily Parameter Adequacy: A Review. Hawk JLM. Photodermatology, Photoimmunology & Photomedicine. 2020;36(6):417-423. doi:10.1111/phpp.12584.
Exposure to Ultraviolet Radiation in the Modulation of Human Diseases. Hart PH, Norval M, Byrne SN, Rhodes LE. Annual Review of Pathology. 2019;14:55-81. doi:10.1146/annurev-pathmechdis-012418-012809.
Vitamin D-Independent Benefits of Safe Sunlight Exposure. Erem AS, Razzaque MS. The Journal of Steroid Biochemistry and Molecular Biology. 2021;213:105957. doi:10.1016/j.jsbmb.2021.105957.
Regular Sun Exposure Benefits Health. van der Rhee HJ, de Vries E, Coebergh JW. Medical Hypotheses. 2016;97:34-37. doi:10.1016/j.mehy.2016.10.011.
The Effects of Exposure to Solar Radiation on Human Health. Neale RE, Lucas RM, Byrne SN, et al. Photochemical & Photobiological Sciences : Official Journal of the European Photochemistry Association and the European Society for Photobiology. 2023;22(5):1011-1047. doi:10.1007/s43630-023-00375-8.
Beneficial Health Effects of Ultraviolet Radiation: Expert Review and Conference Report. Riedmann U, Dibben C, de Gruijl FR, et al. Photochemical & Photobiological Sciences : Official Journal of the European Photochemistry Association and the European Society for Photobiology. 2025;24(6):867-893. doi:10.1007/s43630-025-00743-6.
Sunlight and Health: Shifting the Focus From Vitamin D3 to Photobiomodulation by Red and Near-Infrared Light. Heiskanen V, Pfiffner M, Partonen T. Ageing Research Reviews. 2020;61:101089. doi:10.1016/j.arr.2020.101089.
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