Surya Namaskar, or Sun Salutation, is a flow of 12 yoga postures, combined with controlled breathing, and forms a holistic practice combining asana (postures), pranayama (breathing), and meditation. It is said to benefit both the body and mind. Traditionally, it is performed facing the sun at sunrise as an act of paying tribute to its vital energy.
Whether for fitness, meditation, or energy balancing, Surya Namaskar is an excellent way to maintain overall well-being. It requires no equipment, making it a versatile and effective daily practice for people of all ages.
One round of Surya Namaskar burns 14 calories
Regular practice of Surya Namaskar improves flexibility, strength, and cardiovascular health. It engages the entire body, stretching and toning muscles while stimulating blood circulation. The practice enhances metabolism, aids in weight loss, improves digestion, and boosts immunity. It promotes mental clarity, reduces stress, and enhances focus.
"Practicing Sun Salutation daily helps balance the three constitutions – Vata, Pitta and Kapha – that the body is made up of," the Art of Living website says.
How many sets of Surya Namaskar are required to remain fit?
Each cycle of Surya Namaskar consists of two rounds, one leading with the right leg and the other with the left. Practicing 6 to 12 sets daily can provide significant health benefits. Advanced practitioners often perform 24, 54, or even 108 rounds for increased endurance and spiritual benefits.
For beginnersIf your goal is to stay active, flexible, and maintain a healthy metabolism, 5–12 sets daily are enough. This takes 10–20 minutes and offers benefits such as:
For weight loss (12–24 sets)If you want to burn calories and shed fat, aim for 12–24 sets. This can burn 250–500 calories in 30–45 minutes. Faster-paced Sun Salutations boost metabolism, making it effective for weight loss.
For strength and endurance (24+ sets)Advanced practitioners often do 54 or even 108 sets, especially during spiritual or fitness challenges. This builds tremendous stamina, flexibility, and strength.
Factors affecting the number of sets of Surya Namaskar
Though Surya Namaskar is a low impact exercise, one must exercise caution. Beginners should start slowly and gradually increase.
People with heart issues, hypertension, or joint problems should consult a doctor.
Even 6 sets daily (about 10 minutes) can improve fitness.
Please note, always consult an expert before including any new form of workout. This can help you achieve the desired result without compromising health.
