Surya Namaskar, also known as Sun Salutation, is a holistic sequence of yoga postures that offers both physical and mental benefits for practitioners of all ages. It is one of the foundation practices in yoga, revered for its ability to strengthen, stretch, and rejuvenate the body while providing mental clarity and emotional stability. Some of the major benefits include improved cardiovascular health, enhanced flexibility, weight management, increased energy levels, and a balanced mind. Practicing Surya Namaskar improves digestion, tones muscles, boosts immunity, and helps regulate hormones—making it a powerful daily ritual for a modern lifestyle.
Surya Namaskar Sequence
The traditional Surya Namaskar sequence consists of twelve flowing postures performed in synchronization with breath control. Each movement is paired with either inhalation or exhalation:
- Pranamasana (Prayer Pose)
- Hastauttanasana (Raised Arms Pose)
- Hasta Padasana (Standing Forward Bend)
- Ashwa Sanchalanasana (Equestrian Pose)
- Dandasana (Stick Pose)
- Ashtanga Namaskara (Salute with Eight Parts)
- Bhujangasana (Cobra Pose)
- Parvatasana (Mountain Pose)
- Ashwa Sanchalanasana (Equestrian Pose)
- Hasta Padasana (Standing Forward Bend)
- Hastauttanasana (Raised Arms Pose)
- Pranamasana (Prayer Pose)
Each full round includes repeating the same set on the opposite leg in steps 4 and 9, making a complete cycle. Beginners should start slow, focusing on synchronizing movement and breath, and gradually increase speed and repetitions as stamina improves.
How to Tailor-make Sun Salutation to Suit One’s Needs
Surya Namaskar can be adapted to suit different fitness levels, health concerns, and goals:
- For beginners, simplify postures and avoid deep bends or challenging variations.
- Intermediate or advanced practitioners may add repetitions or move at a faster pace to increase cardiovascular intensity.
- Modifications—like using yoga blocks for support or skipping specific postures—enable those with injuries or limited flexibility to practice safely.
- Incorporating affirmations or mantras can enhance mindfulness.
Online platforms, especially the best online yoga classes, offer variations suited for all levels and often provide live feedback from certified instructors. These resources guide students in adopting the Surya Namaskar practice that aligns best with their personal needs and goals.
General Practice Guidance
- Always practice on an empty stomach or after a light meal.
- Wear comfortable clothing and use a non-slip yoga mat.
- Warm up the body properly before starting the sequence.
- Focus on breath awareness; every movement should align with inhalation or exhalation.
- Practice with mindfulness, maintaining focus on body sensations and the present moment.
Practice Guidance According to Age Group
Children (5-15 years)
Children should be taught basic forms at a slow pace, focusing on correct alignment and breathing. They can perform fewer rounds—3 to 6 sequences are sufficient for young practitioners.
Adults (16-60 years)
Adults can gradually increase repetitions to 12 or more per session, adapting the pace as per individual fitness. Attention should be given to breath, form, and any pre-existing health conditions.
Seniors (60+)
Older adults may opt for gentle movements, fewer repetitions, and simpler variations. Using props like yoga blocks or chairs for support is advisable to enhance safety.
Practice Guidance According to the Climate
- Summer: Practice during cooler parts of the day, such as early morning or late evening, to avoid dehydration and excessive fatigue.
- Winter: Early morning practice is invigorating, but ensure proper warm-up and wear warm, flexible clothing.
- Rainy Season: Indoor practice is preferable. Ensure the room is well-ventilated and the mat is dry and non-slip to prevent accidents.
Hydration is important in all climates, so always drink water before and after the session, but not during practice.
Practice Guidance According to the Time of Day
- Morning: Practicing Surya Namaskar at sunrise is traditional and highly energizing, preparing the mind and body for the day ahead.
- Afternoon/Evening: Beneficial for stress relief, but practice should be done at least three hours after a heavy meal. Evening sessions can be slower and more meditative to unwind the body.
Choosing the best online yoga classes ensures guidance on ideal timings according to personal schedule, climate, and energy levels, optimizing the benefits of practice.
Things to Remember During the Practice
- Prioritize safety over intensity. Never force a posture or push through pain.
- Maintain slow, deep, rhythmic breathing throughout the sequence.
- Focus on synchronizing breath with each movement.
- Practice consistently for enhanced results and sustained benefits.
- End with relaxation (like Shavasana) to let the practice settle in the body and mind.
Can You Lose Weight by Doing Surya Namaskar?
Yes, regular practice of Surya Namaskar can help with weight loss and management. The dynamic nature of the sequence provides a cardio workout, increases heart rate, and burns calories. When performed in multiple rounds, Surya Namaskar builds muscle tone and increases metabolic rate, which assists with fat loss over time. For optimal results, combine Surya Namaskar with a balanced diet and a healthy lifestyle.
How Many Surya Namaskar Sequences Can Be Performed in a Day?
The number of rounds depends on the individual’s fitness level:
- Beginners can start with 4 to 6 rounds.
- Intermediate practitioners may perform 12 rounds (representing 12 zodiac signs/surya energies).
- Advanced practitioners may do up to 24 or more rounds, based on stamina and goals.
Listening to one’s body and increasing gradually is important; excess repetition without proper form may lead to injuries.
5 Reasons Why Surya Namaskar Can Be Part of a Yoga Session
- Comprehensive full-body workout—stretches and strengthens all major muscle groups.
- Improves cardiovascular and respiratory health.
- Enhances flexibility, posture, and balance.
- Supports mental wellness by reducing stress and promoting mindfulness.
- Provides a spiritual and meditative dimension, connecting body, mind, and breath.
Contra-indications
Surya Namaskar is generally safe, but should be avoided or modified in the following conditions:
- Recent surgeries
- Severe back pain, spinal disorders, or hernia
- Heart conditions (consult a doctor)
- High blood pressure (modify or limit postures)
- Pregnancy (only with medical and expert supervision)
- Acute illness or fever
Always consult a yoga expert or healthcare provider in case of medical issues before starting the practice.
History of Surya Namaskar
Surya Namaskar originates from ancient Indian traditions dedicated to the Sun God, Surya. Although its exact beginnings are not precisely documented, the practice evolved as a combination of physical postures, breath control, and prayer, deeply embedded in yogic culture and Ayurveda. Initially performed as a morning ritual for vitality and health, Surya Namaskar bridged physical exercise with spiritual devotion, making it an integral part of modern yoga sessions.
Vipaasana Tip
Incorporate mindfulness into each Surya Namaskar by focusing on the breath and sensation in every posture. Starting each session with an intention and ending with gratitude amplifies its benefits. Practicing regularly under the guidance of a trained instructor or joining the best online yoga classes can help maintain form, motivation, and gradual progress.
Surya Namaskar is a time-tested, versatile practice that can be seamlessly adapted for all ages, environments, and fitness goals. Regular practice, supported by expert instruction from the best online yoga classes, delivers transformative benefits for the body, mind, and spirit.
