What Are the Benefits of the Sun Salutation in Yoga?

Sun Salutations, or surya namaskar in Sanskrit, involve a sequence of 12 postures that move fluidly from one to the next. Basically a squat-thrust exercise that begins and ends in a standing position, Sun Salutations provide a rather vigorous and effective workout. You can perform the sequence several times as a complete yoga practice in itself or as warm-up exercise.

  1. Physical Benefits

    • Regular practice of Sun Salutations can improve your stamina and strength. The sequence also stretches your muscles, especially increasing spine and waist flexibility. Various poses in the sequence promote balance and stability, where as others improve posture. If practiced regularly and repeatedly, this cardiovascular workout can burn calories and thus help with fat loss.

    Mental Benefits

    • The sun is the source of health and vitality, so the performance of the Sun Salutations is designed to bring mental benefits as well. The sequence reduces tension and stress, also increasing concentration and deep breathing. Mountain pose, which begins and ends the sequence, is especially effective in allowing the time to develop an inward focus and to establish an intention for the yoga practice that follows. If you let them, Sun Salutations can help calm the mind in the same way that meditation does.

    Sun Salutation Variations

    • Yoga classes and DVDs typically provide Sun Salutation A, the basic series of asanas. The longer Sun Salutation B adds Chair Pose and Warrior I to the sequence, and Sun Salutation C is a alternate version from Sivananda yoga, with the plank replacing chaturanga for folks who struggle with the latter.

    Mindful Practice and Gradual Progression

    • To reap maximum benefits, learn each individual pose that comprises the Sun Salutations. Breathe and slow your pace or take a rest if breathing becomes labored or difficult, recommends “Yoga Journal” contributing editor Richard Rosen. Practicing the poses in the sequence individually at first can help to create fluid movement when putting them all together. Each movement should be mindful and precise, even at the end of the round where fatigue can lead to sloppiness and decreased concentration. It is important to start off by practicing only a few rounds of the sequence, and working one's way to 10 to 15 rounds, and possibly even to the traditional 108 rounds as you can gain sufficient strength and focus.