Some would say it’s the heart and soul of yoga, while some would say it’s the most basic yet effective yoga practice one can do, and some would say it’s all you need to stay healthy, fit and strong – yes, we’re talking about Surya Namaskar or Sun Salutation. 

Surya Namaskar is a popular practice in yoga that gives thanks and pays homage to the life-giving energy of the sun. Consisting of a sequence of dynamic postures synchronized with the breath, Surya Namaskar offers a holistic approach to health and well-being, with tremendous benefits for the body, mind, and spirit. In this article, we will explore the numerous benefits of Surya Namaskar and the steps involved in this popular sequence. While there is only one type of traditional Surya Namaskar, there are two types of sequences defined in the Ashtanga Primary Series of asanas, known as Ashtanga Surya Namaskar A and B. Over time, however, small adaptations and modifications have been made to make the sequence more accessible to everyone or to intensify the practice. 

How to do Surya Namaskar? Is there a specific pace or number of counts? The beauty of Surya Namaskar practice is that it can be done at any pace – slow with a focus on the breath, medium pace to warm-up one’s body or a fast pace to get in a cardio workout. The sequence when practiced numerous times (some even do 54 or 108 rounds!) acts as a session of its own, and when practiced a few times, perhaps 12 rounds, it serves as a warm-up to the practice of other asanas. No matter how you practice or how many times, as long as you are regularly at it, you will begin to see and feel the wonderful effects.

How to do Surya Namaskar? Is there a specific pace or number of counts? The beauty of Surya Namaskar practice is that it can be done at any pace – slow with a focus on the breath, medium pace to warm-up one’s body or a fast pace to get in a cardio workout. The sequence when practiced numerous times (some even do 54 or 108 rounds!) acts as a session of its own, and when practiced a few times, perhaps 12 rounds, it serves as a warm-up to the practice of other asanas. No matter how you practice or how many times, as long as you are regularly at it, you will begin to see and feel the wonderful effects.

BENEFITS OF SURYA NAMASKAR:

1. Enhances Flexibility: Surya Namaskar involves a series of forward bends, backward bends, and spinal twists, which help improve flexibility in the spine, hamstrings, shoulders, and hips. Regular practice of Surya Namaskar can alleviate stiffness, increase range of motion, and promote suppleness in the body.
2. Strengthens Muscles: The dynamic nature of Surya Namaskar engages multiple muscle groups, including the arms, core, legs, and glutes. By moving through a sequence of weight-bearing postures, practitioners develop strength, endurance, and muscular tone, leading to improved posture and overall physical resilience.
3. Improves Cardiovascular Health: Surya Namaskar makes for a cardiovascular workout by elevating the heart rate and increasing blood circulation throughout the body. This cardio component of the practice helps strengthen the heart, improve lung function, and enhance cardiovascular efficiency, reducing the risk of heart disease and stroke.
4. Boosts Energy Levels: Surya Namaskar stimulates the vital energy centers in the body, known as chakras, promoting a sense of vitality and invigoration. The synchronized flow of breath and movement activates the prana, or life force energy, revitalizing the body and mind and leaving practitioners feeling energized and rejuvenated.
5. Calms the Mind: The rhythmic and meditative quality of Surya Namaskar induces a state of mental calmness and clarity. By coordinating breath with movement, practitioners cultivate mindfulness, presence, and focus, alleviating stress, anxiety, and mental chatter. Regular practice of Surya Namaskar can promote emotional balance and inner peace.
6. Balances Hormones: Surya Namaskar stimulates the endocrine system, which regulates hormone production and balance in the body. The dynamic movements and inversions involved in the practice stimulate the thyroid gland, adrenal glands, and pituitary gland, helping to regulate metabolism, stress response, and reproductive function.
7. Enhances Digestion: The forward bends in Surya Namaskar massage the abdominal organs, stimulating digestion and elimination. This gentle massage promotes peristalsis, the wave-like contractions of the digestive tract, facilitating the movement of food and waste through the intestines and alleviating digestive discomfort.
8. Aids in Weight loss: With improved digestion and hormone regulation, Surya Namaskar also helps boost metabolic rate. When practiced at a fast pace or when doing multiple rounds, one is sweating by the end of it, burning away unwanted calories.

In a one-hour yoga session you will find many teachers beginning their class with the practice of Surya Namaskar. Or, after a few basic stretches, Surya Nasmkar is practiced to stretch every muscle in the body, releasing tightness and warming up the system for the rest of the class. By incorporating this dynamic practice into your daily routine, you can experience enhanced flexibility, strength, cardiovascular health, energy levels, mental clarity, hormonal balance, digestion and weight loss.

So how to do Sun Salutations? Take a look at the postures that are performed in a fluid and continuous manner in this step-by-step Sun Salutations guided video by Sampoorna Yoga school:

Learn everything you need to know about how to practice Surya Namaskar and more in our 200-hour yoga teacher training program.