By Elizabeth Herman | Updated: November 5, 2020
Learn about Sun Salutation today for a whole body workout and a great way to relax into meditation. You’ll be glad you did!
Are you a yoga beginner? If so, you’d be curious to know all about a popular asana sequence known as Sun Salutation (called Surya Namaskar in Sanskrit). You’d ask how to do it right, when to practice it and how many rounds at one time. When we start any practice, it’s natural to be motivated in the beginning. Yet it’s important to do it right and know important facts to get the best results. Here’s a list of some of the ‘must-knows’ for Sun Salutation beginners.
#1 Why do Sun Salutation? This is the first question that comes to most of us. Sun Salutation is important for two reasons. One, it can be a great workout. It requires stretching, flexing and toning the muscles. It’s an excellent exercise for weight loss. It also offers many health benefits beyond the physical level. It relaxes the mind, in preparation for meditation. It includes simple poses like mountain pose, forward bend, plank pose, and downward facing dog. Know more about the whole sequence here, where video instructions are also available.
Sun Salutation gives us an opportunity to express gratitude to the sun. Without the sun, life on earth would be impossible!
#2 Best time to do Sun Salutation? Any time on an empty stomach is good. But the best time to do it is in the early morning at sunrise.
#3 Can I do Sun Salutation in the evening? Yes. You can practice at sunrise and sunset. When the moon is visible, you can practice Moon Salutation (Chandra Namaskar). It has one extra yoga posture.
#4 Where should I do Surya Namaskar? There’s no restriction on the place of practice. You might enjoy your stretches more outdoors or in a well-ventilated room, overlooking nature.
#5 Respect your limits; don’t overstretch. As a beginner, you might be tempted to imitate your yoga teacher or fellow practitioner. But remember, each body has a different capacity and different flexibility. The idea isn’t to compete with anyone. Do only as much as you can.
#6 What’s the ideal number of Surya Namaskars? It’s a good idea to do at least 12 rounds of Sun Salutation practice daily. The practice is done in sets. This will ensure that both sides are equally used. One set consists of two rounds. The total of 12 would be six with the right leg and six with the left leg. Yet, as a beginner, you could start with two to four rounds (1 to 2 sets). Then gradually go up to as many as you can do (even up to 108 rounds if you can)!
#7 Sun Salutation alone is not enough. Combine it with other yoga postures. Sun Salutation is a complete body workout. But it’s good to top it off with other more intense yoga postures for a complete fitness experience. Consult your Sri Sri Yoga teacher to find the best yoga poses that should follow Surya Namaskar.
#8 What speed should I use for this yoga sequence? Practicing at different speeds can have different effects. If done at a slow pace, it can help strengthen and tone upper body and lower body muscles. Use the breath as an effective tool in slow movements to bring the entire body and mind into harmony and enjoy a complete meditative experience. A few rounds of quick Sun Salutations can be a great cardiac workout. If you’re doing it 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. Inhale and exhale on alternating movements to help pace yourself at any speed.
#9 Learn Sun Salutation under supervision. Like any other yoga posture (asana) practice, it’s important to learn it under the guidance of a trained and experienced yoga teacher. The presence of such a teacher can help you prevent injuries. That person can clarify how to modify the poses as needed, for the sake of your maximum benefit. Find a Sri Sri Yoga Foundation Program online or at an Art of Living Center near you to learn Sun Salutation correctly from a Sri Sri Yoga teacher. We look forward to helping you with your yoga practice.
#10 Consult a doctor if you have a back problem. If you’re suffering from persistent back pain, any other pain or some chronic physical problem, it’s advisable to consult a doctor before beginning the first yoga pose.
#11 Be regular and committed to your yoga practice. To achieve best results, ensure that you practice regularly. Only then will you be able to experience its benefits. Krishan Verma, senior Sri Sri Yoga teacher, says, “It is better to practice daily for 20 minutes than to practice for an hour occasionally.”
Browse our entire yoga poses library and learn more about each yoga pose in detail.
While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor.
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This article is based on inputs by senior Sri Sri Yoga teachers: Dinesh Kashikar and Krishan Verma (Yoga Shiromani and Yogacharya).
Elizabeth Herman is a long time meditator, a trained yoga teacher, and a PhD in English, with concentrations in Rhetoric and Composition, and Literature. She offers writing support to clients, teaches locally, and volunteers for a better world.
