New to Sun Salutations (Surya Namaskar)?
You might be curious and want to know everything about them—how to do them correctly, when to practice, or how many rounds to complete at once. It's natural to feel very motivated when beginning your yoga journey. However, it's important to practice Surya Namaskar properly and understand its key elements in order to achieve the best results.
That’s why we’ve compiled a list of fundamental tips every beginner should know.
1. Why Surya Namaskar?
This is probably the first question that comes to mind. Sun Salutations are important for two main reasons. First, they offer a complete body workout—they stretch, bend, and tone the muscles, and they are also excellent for weight loss. Sun Salutations provide many health benefits beyond the physical level, calming the mind and leading you toward meditation. Second, they offer a chance to express gratitude to the sun, without which life on Earth would be impossible.
2. What’s the best time to practice Surya Namaskar?
It’s ideal to practice Sun Salutations early in the morning at sunrise on an empty stomach.
3. Can I practice Surya Namaskar in the evening?
Yes. You can practice Sun Salutations either at sunrise or sunset. When the moon is visible in the sky, you can alternate with Chandra Namaskar (Moon Salutations), which complements Surya Namaskar well.
4. Where should I practice Surya Namaskar?
Although there are no strict rules about the place, you may enjoy it more outdoors or in a well-ventilated room with a view of nature.
5. Respect your body’s limits; do not overstrain
As a beginner, you might be tempted to copy your yoga teacher or a more advanced friend. But remember, each body has its own capacity and flexibility. The goal is not to compete. Practice only as much as feels comfortable for you.
6. What’s the ideal number of Surya Namaskar rounds?
One full cycle consists of two rounds: first stretching the right side of the body, then the left.
So when you perform 12 Sun Salutations, you complete 12 sets × 2 rounds, with each round consisting of 12 poses = 288 yoga poses in 12–15 minutes.
It’s best to practice in sets, ensuring that both sides of the body are equally worked.
7. Sun Salutations alone are not enough
Although Surya Namaskar provides a full-body workout, it’s best to combine it with other, more intensive poses for a complete fitness experience. Consult your Art of Living yoga instructor to find the best poses to complement your Sun Salutation routine.
8. At what pace should I practice Sun Salutations?
Practicing at different speeds (slow, medium, or fast) leads to different results. Slow-paced practice helps build strength and tone muscles. Use the breath as a tool during slow movements to align your body, mind, and breath for a deep meditative experience.
A few rounds at a faster pace can serve as an effective cardio workout. If you use Sun Salutations as a warm-up, practice them quickly. But if they are part of your full yoga session, a slow or moderate pace is recommended.
9. Learn Sun Salutations under guidance
Just like other yoga postures, it’s important to learn Surya Namaskar under the guidance of a trained and experienced yoga instructor.
10. Consult a doctor if needed
If you have chronic back pain, any ongoing body pain, or other physical conditions, consult a doctor before beginning your practice.
11. Be regular and committed to your practice
To see real results, you need to practice Sun Salutations regularly. Only then will you truly feel their benefits. As senior Art of Living teacher Krishan Verma says:
"It is better to practice 20 minutes every day than one hour occasionally."
Find an Art of Living course near you and learn Sun Salutations from our trained instructors.
