Practicing Sun Salutation-Why And How To Do It

Are You A Beginner To Sun Salutation

You would be curious to know all about Sun Salutation – how to do it right, when to practice it or how many rounds at one time. When we start any yoga practice, it is natural to be motivated in the beginning. Yet it is important to do  Sun Salutation right and know important facts to get the best results. Here’s a list of some of the ‘must-knows’ for Sun Salutation beginners.

Why To Do Sun Salutation

This is probably the first question that comes to most of us. Sun Salutation is important for two reasons.

One, it can be a great workout for the whole body – stretching, flexing and toning the muscles, an excellent exercise for weight loss. It also offers numerous health benefits beyond the physical level, relaxing the mind, leading it to meditation.

Two, Sun Salutation gives us an opportunity to express gratitude to the sun, without which life on earth would be impossible!

When To Do It

The best time to do Surya Namaskar is early in the morning at sunrise, on an empty stomach.


sun salutation

Where Is Best To Do It

There is no restriction to the place of practice, but,you might enjoy your stretches more outdoors or a well-ventilated room, overlooking at nature.If you live near beach it is the ideal place(or in the mountain).

Respect Your Limits

As a beginner, you might be tempted to imitate your yoga teacher.But remember, each body has a different capacity and different flexibility. The idea is not to compete with anyone. Do only as much as you can or your body can take.

How Many Rounds To Do

It is a good idea to do at least 12 rounds of Surya Namaskars daily (one set consists of two rounds – six with the right leg, six with the other). However, as a beginner to this yoga practice, you could start with two to four rounds and then gradually go up to as many as you can comfortably do (even up to 108 if you can!)

Ideally, the practice is done in sets. This will ensure that both sides of the body are equally.

Combine It With Other Yoga Postures

Although Sun Salutation is a complete body workout, it is good to combine it with other, more intense yoga postures for a complete fitness experience. Consult your Yoga teacher to find the best yoga poses that should follow Surya Namaskar.

Speed Of Sun Salutation

Practicing Sun Salutation at different speeds (slow, medium or fast) can have different effects. If done at a slow pace, it can help strengthen and tone body muscles. Use the breath as an effective tool in slow movements to bring the body, mind and breath in harmony and enjoy a complete meditative experience.

A few rounds of quick Sun Salutations can be a great cardiac workout. If you are doing Surya Namaskar as a warm-up exercise, do it at a fast pace.

But, if Sun Salutation is included in the entire yoga posture package, you can do it at slow to medium pace.

Learn It Under Supervision

Like any other yoga posture practice, it is important to learn Sun Salutation under the guidance of a trained and experienced yoga teacher.

If you are suffering from persistent back pain, any other pain in the body or some chronic physical problem, it is advisable to consult a doctor before beginning the practice. 

Commit To It

To achieve best results, ensure that you practice Sun Salutation regularly. Only then would you be able to experience its benefits.

It is better to practice daily for 20 minutes than to practice for an hour occasionally!


Video: YogawithLuna

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