The Sacred Sun Salutation That Transforms Body, Mind, and Spirit
Surya Namaskar 12 (Sanskrit: सूर्य नमस्कार, meaning “salutation to the sun”) is one of yoga’s most complete and revered practices, a dynamic flowing sequence of 12 postures performed in rhythmic coordination with breath, often accompanied by sacred mantras honoring the sun. Far more than a mere warm-up or exercise routine, Surya Namaskar represents a profound act of devotion – acknowledging the sun as the source of all life, energy, and consciousness on Earth.
Each of the twelve positions flows seamlessly into the next, creating a moving meditation that simultaneously stretches, strengthens, massages, and tones every muscle, joint, and internal organ in the body. The practice alternates between forward bends and backward bends, creating a wave-like motion that mimics the perpetual cycles of nature – day and night, inhalation and exhalation, expansion and contraction.
What makes Surya Namaskar particularly significant is its integration of physical postures (asanas), controlled breathing (pranayama), and sacred sound vibration (mantras) into a single holistic practice. When performed with the traditional mantras – twelve names of the sun deity, each reflecting a different quality of solar energy – the practice transcends physical exercise and becomes a spiritual offering.
The Hatha Yoga Pradipika and other classical texts describe Surya Namaskar as preparing the body for deeper asana practice while purifying the nadis (energy channels), balancing the doshas (constitutional elements), and awakening the Manipura (solar plexus) chakra where the inner sun resides. Modern scientific research validates these ancient observations – studies demonstrate that regular Surya Namaskar practice significantly improves cardiovascular fitness, increases metabolic rate, aids weight loss, enhances flexibility and strength, reduces stress hormones, improves sleep quality, and supports overall physical and mental well-being.
In 2025, contemporary practitioners recognize Surya Namaskar as perhaps the most complete yoga practice – suitable for beginners yet challenging for advanced yogis, requiring minimal space and no equipment, completable in just 10-15 minutes yet profoundly effective, accessible as pure exercise or deepened as spiritual sadhana (practice) through mantra integration. The tradition of performing 108 rounds of Surya Namaskar – especially during equinoxes, solstices, or personal milestones – represents one of yoga’s most transformative challenges, symbolizing the 108 sacred Hindu texts, the 108 energy lines converging at the heart chakra, and the unity of body, mind, and spirit.
Understanding Surya Namaskar: The Complete Practice
Appreciating the depth of Surya Namaskar requires understanding its multiple dimensions.
The Historical and Spiritual Context
The practice of sun salutation predates written yoga texts, originating in Vedic culture where Surya (the sun) was honored as the visible manifestation of the divine
Early morning worship of the rising sun through prostrations and mantras formed the foundation of what evolved into Surya Namaskar
The sequence as practiced today emerged in the early 20th century, combining traditional elements with modern understanding of anatomy and physiology
The external sun represents the inner spiritual sun – the atman (soul) residing at the solar plexus chakra
Just as the physical sun sustains all life, the inner sun illuminates consciousness
Saluting the sun is ultimately saluting the divine consciousness within
The 12 positions mirror the 12 months of the year and 12 zodiac signs
Twelve represents completion, fullness, and cosmic order
The practice aligns the practitioner with natural and celestial rhythms
The Components: Asana, Pranayama, and Mantra
Asana (Physical Postures):
The 12 positions engage every major muscle group and joint
Forward bends alternate with backward bends, creating balance
The flowing sequence massages internal organs, stimulates glands, and promotes circulation
Pranayama (Breath Control):
Each movement corresponds to either inhalation or exhalation
The breath leads; the body follows
Coordinated breathing creates a meditative, flowing quality
The 12 mantras invoke different aspects of solar energy
Each mantra resonates with specific energy centers and qualities
Chanting transforms physical exercise into spiritual practice
The Cycle Structure
One set = 12 positions performed once (starting with right leg back in position 4)
One round = two sets – first leading with right leg, second leading with left leg
Complete symmetry requires practicing both sides
Daily Practice Recommendations:
Beginners: 2-4 rounds (4-8 sets) = approximately 10 minutes
Intermediate: 6-12 rounds (12-24 sets) = approximately 15-20 minutes
Advanced: 12-54 rounds or more = 30-60+ minutes
For weight loss: 12-24 rounds daily at moderate to fast pace
The 12 Positions: Step-by-Step Guide with Mantras
Each position has a specific form, breathing pattern, and associated mantra.
Position 1: Pranamasana (Prayer Pose)
Mantra: Om Mitraya Namaha (ॐ मित्राय नमः)
Meaning: “Salutations to the one who is friendly to all”
The sun as Mitra is the universal friend who illuminates impartially
Stand at the front of your mat with feet together
Bring your palms together in prayer position (Anjali Mudra) at your heart center
Close your eyes or maintain soft downward gaze
Take a moment to center yourself and set intention
Breathing: Exhale fully or hold neutral
Benefits: Establishes mental focus, calms the mind, promotes balance, relaxes the nervous system
Position 2: Hastauttanasana (Raised Arms Pose)
Mantra: Om Ravaye Namaha (ॐ रवये नमः)
Meaning: “Salutations to the shining one who radiates brilliance”
The sun as Ravi bursts forth with radiant light
As you inhale, stretch your arms up and overhead, keeping them beside your ears
Arch your back gently, pushing the hips forward
Look up toward your hands without dropping the head back excessively
Keep shoulders relaxed away from ears
Benefits: Stretches the entire front of the body, expands chest and lungs, strengthens shoulders and arms, stimulates digestive organs
Position 3: Padahastasana (Hand to Foot Pose)
Mantra: Om Suryaya Namaha (ॐ सूर्याय नमः)
Meaning: “Salutations to the one who induces activity and dispels darkness”
The sun as Surya brings light and initiates all action
As you exhale, fold forward from the hips, keeping the spine long
Place your hands beside your feet, with toes and fingers aligned
Bring your chest toward your thighs and forehead toward your knees
You may bend your knees if needed to maintain alignment
Breathing: Complete exhalation
Benefits: Stretches the entire posterior chain (back of legs, hips, and spine), massages abdominal organs, improves digestion, increases blood flow to the brain
Position 4: Ashwa Sanchalanasana (Equestrian Pose)
Mantra: Om Bhanave Namaha (ॐ भानवे नमः)
Meaning: “Salutations to the one who brings light and clarity”
The sun as Bhanu illuminates all perception
As you inhale, step your right leg back as far as possible
Lower the right knee to the floor
Keep the left foot between your hands, knee directly over ankle
Arch your back, lift your chest, and look upward
The deeper you stretch the back leg, the more the spine and hip flexors stretch
Benefits: Opens hip flexors, stretches quadriceps, strengthens legs, improves balance, massages abdominal organs
Position 5: Dandasana (Plank Pose / Stick Pose)
Mantra: Om Khagaya Namaha (ॐ खगाय नमः)
Meaning: “Salutations to the one who moves swiftly through the sky”
The sun as Khaga traverses the heavens with power
As you exhale (or retain the breath), step the left leg back to meet the right
Align your body in one straight line from head to heels
Shoulders should be directly over wrists
Engage your core, drawing the navel toward the spine
Look slightly ahead of your hands
Breathing: Hold breath (retention) or exhale
Benefits: Strengthens arms, wrists, shoulders, and core muscles; improves posture; builds endurance
Position 6: Ashtanga Namaskara (Eight-Limbed Salutation)
Mantra: Om Pushne Namaha (ॐ पूष्णे नमः)
Meaning: “Salutations to the giver of nourishment and strength”
The sun as Pushan sustains all life
From plank, gently lower your knees to the floor
Keep your hips lifted as you lower your chest and chin to the floor
Eight parts touch the ground: two feet, two knees, two hands, chest, and chin or forehead
The abdomen and hips remain lifted
Breathing: Hold breath (retention)
Benefits: Strengthens back muscles, develops chest muscles, stretches arms and shoulders, brings flexibility to the spine
Note: This is a uniquely yogic position with no Western exercise equivalent
Position 7: Bhujangasana (Cobra Pose)
Mantra: Om Hiranyagarbhaya Namaha (ॐ हिरण्यगर्भाय नमः)
Meaning: “Salutations to the golden cosmic womb, source of all creation”
The sun as Hiranyagarbha contains the seed of all existence
As you inhale, slide your chest forward and up
Arch your back, lifting your chest while keeping elbows bent and close to your body
Shoulders roll back and down, away from ears
Only arch as far as comfortable; maintain some weight in the hands
Look upward without straining the neck
Benefits: Strengthens the spine, opens chest and heart, stimulates abdominal organs, relieves stress and fatigue, therapeutic for asthma
Position 8: Adho Mukha Svanasana (Downward Facing Dog)
Mantra: Om Marichaye Namaha (ॐ मरीचये नमः)
Meaning: “Salutations to the rays of the sun, the lord of the dawn”
The sun as Marichi represents the rays that pierce darkness
As you exhale, tuck your toes under and lift your hips high
Push back into an inverted V-shape
Press your heels toward the floor (they don’t need to touch)
Press firmly through your hands, drawing energy up through your arms
Keep your abdomen engaged and look toward your toes
Breathing: Complete exhalation
Benefits: Stretches hamstrings, calves, and spine; strengthens arms and legs; improves circulation; calms the mind; energizes the body
Position 9: Ashwa Sanchalanasana (Equestrian Pose)
Mantra: Om Adityaya Namaha (ॐ आदित्याय नमः)
Meaning: “Salutations to the son of Aditi, the cosmic mother”
The sun as Aditya represents infinite consciousness
As you inhale, step your right foot forward between your hands
Lower your left knee to the floor
Arch your back and look upward
Push the left leg as far back as possible to maximize the hip and pelvic opening
Benefits: Same as position 4 – opens hips, strengthens legs, improves balance
Note: This time the right leg comes forward (opposite of position 4)
Position 10: Padahastasana (Hand to Foot Pose)
Mantra: Om Savitre Namaha (ॐ सवित्रे नमः)
Meaning: “Salutations to the stimulator, the one who generates life and consciousness”
The sun as Savitri awakens and stimulates all existence
As you exhale, step your left foot forward to meet the right
Straighten your legs as much as comfortable
Bring your chest toward your thighs and forehead toward your knees
Press your hands firmly down
Breathing: Complete exhalation
Benefits: Same as position 3 – stretches posterior chain, massages organs, calms the mind
Position 11: Hastauttanasana (Raised Arms Pose)
Mantra: Om Arkaya Namaha (ॐ अर्काय नमः)
Meaning: “Salutations to the one worthy of praise and glory”
The sun as Arka is revered by all beings
As you inhale, stretch your arms up and overhead beside your ears
Arch your back gently, pushing the hips forward
Look up toward your hands
Benefits: Same as position 2 – stretches front body, expands chest, energizes
Position 12: Tadasana (Mountain Pose / Pranamasana)
Mantra: Om Bhaskaraya Namaha (ॐ भास्कराय नमः)
Meaning: “Salutations to the one who leads to enlightenment and wisdom”
The sun as Bhaskara illuminates the path to knowledge
As you exhale, straighten your body and bring your arms down
Return to standing position with hands in prayer at heart
Alternatively, release arms by your sides
Close your eyes and observe the sensations throughout your body
Breathing: Complete exhalation or neutral
Benefits: Completes the cycle, brings awareness to the effects of practice, centers the mind
This completes one set (half round). To complete one full round, repeat the sequence leading with the left leg in positions 4 and 9.
The Complete 12 Mantras and Their Deeper Meanings
Each mantra invokes a specific quality of solar consciousness.
The Traditional Mantras with Beej (Seed) Sounds
Some lineages add beej mantras for enhanced energetic effects:
- Om Hraam Mitraaya Namaha – “I bow to the friend of all”
- Om Hreem Ravaye Namaha – “I bow to the radiant one”
- Om Hroom Suryaaya Namaha – “I bow to the one who induces activity”
- Om Hraim Bhaanave Namaha – “I bow to the one who illuminates”
- Om Hroum Khagaaya Namaha – “I bow to the one who moves through the sky”
- Om Hrah Pushne Namaha – “I bow to the giver of nourishment”
- Om Hraam Hiranyagarbhaaya Namaha – “I bow to the golden cosmic womb”
- Om Hreem Marichaaye Namaha – “I bow to the rays of light”
- Om Hroom Aadityaaya Namaha – “I bow to the son of Aditi”
- Om Hraim Savitre Namaha – “I bow to the stimulating power”
- Om Hroum Arkaaya Namaha – “I bow to the one worthy of praise”
- Om Hrah Bhaaskaraaya Namaha – “I bow to the one who leads to enlightenment”
The Spiritual Significance of Each Name
Mitra (Friend): The sun befriends all beings impartially, providing light and warmth to all without discrimination
Ravi (Radiant): The brilliant luminosity that dispels darkness, both external and internal
Surya (Activator): The primordial force that initiates all movement and activity in the universe
Bhanu (Illuminator): The light that reveals truth and grants clarity of perception
Khaga (Sky-Mover): The celestial body that traverses the heavens with precision and power
Pushan (Nourisher): The sustainer who provides the energy for all life to flourish
Hiranyagarbha (Golden Womb): The cosmic seed from which all creation emerges
Marichi (Light Ray): The penetrating rays that reach into every corner of existence
Aditya (Primordial): The original light, son of the infinite mother Aditi
Savitri (Stimulator): The awakening force that calls consciousness from sleep
Arka (Hymn): The sun as the object of devotional praise and worship
Bhaskara (Light-Maker): The creator of illumination, the teacher who dispels ignorance
Comprehensive Benefits of Regular Surya Namaskar Practice
Consistent practice creates profound transformation across all dimensions.
Physical Health Benefits
The dynamic sequence elevates heart rate, improving cardiovascular endurance
Regular practice strengthens the heart muscle and improves circulation
Reduces risk of heart disease by addressing multiple cardiovascular risk factors
One study showed significant improvements in cardiorespiratory fitness markers
Weight Loss and Metabolic Enhancement:
Calorie burning: Approximately 13.9 calories per round at moderate pace
12 rounds burn approximately 167 calories; 24 rounds burn approximately 334 calories
108 rounds can burn 1,400+ calories
Boosts metabolism, helping the body burn more calories throughout the day
The combination of strength training and stretching promotes fat burning
When practiced at moderate to fast pace, particularly effective for weight loss
Engages and strengthens virtually every major muscle group
Tones arms, shoulders, back, core, legs, and glutes
Builds lean muscle mass, which increases resting metabolic rate
Creates functional strength applicable to daily activities
The alternating forward and backward bends stretch the entire body
Improves flexibility in spine, hips, hamstrings, shoulders, and ankles
Enhances overall range of motion
Develops balance and proprioception
Digestive Health:
The alternating stretches and compressions massage the abdominal organs
Stimulates digestive fire (Agni), improving appetite and digestion
Enhances elimination and prevents constipation
Respiratory Enhancement:
The coordinated breathing expands lung capacity
Improves oxygen uptake and carbon dioxide elimination
Strengthens respiratory muscles
Systemic Benefits
Complete Body System Integration:
Skeletal system: Strengthens bones, improves posture
Muscular system: Tones and strengthens all major muscle groups
Nervous system: Balances sympathetic and parasympathetic branches
Respiratory system: Enhances lung function and breathing capacity
Circulatory system: Improves blood flow and heart function
Lymphatic system: Stimulates lymph drainage and detoxification
Digestive system: Enhances digestive fire and elimination
Endocrine system: Stimulates glands and balances hormones
Reproductive system: Improves reproductive health and vitality
The dynamic movements pump blood throughout the body
Enhanced circulation nourishes all tissues and organs
Improved oxygen delivery to cells
Promotes sweating, facilitating toxin elimination through skin
Stimulates lymphatic drainage
Enhanced circulation supports liver and kidney function
Immune System Support:
Regular practice strengthens overall immunity
Reduces frequency of illness
Mental and Emotional Benefits
The flowing, meditative quality calms the nervous system
Reduces cortisol and other stress hormones
Creates mental peace and emotional equilibrium
The rhythmic breath and movement pattern soothes anxiety
Redirects mental energy from worry to present-moment awareness
Enhanced Mental Clarity and Focus:
Increased blood flow to the brain improves cognitive function
The practice develops concentration and mental discipline
Clears mental fog and sharpens thinking
Regular practice promotes deeper, more restful sleep
The physical exertion and stress reduction support healthy sleep cycles
Energy and Vitality:
Despite being physically demanding, regular practice increases overall energy levels
Creates sustainable vitality rather than depletion
Ideal morning practice to energize the day
Energetic and Spiritual Benefits
Manipura (Solar Plexus) Chakra Activation:
The practice ignites the inner fire at the solar plexus
Enhances personal power, confidence, and willpower
The flowing movements clear blockages in energy channels
Balances Ida and Pingala nadis (lunar and solar channels)
When practiced with mantras, transcends physical exercise
Cultivates devotion (bhakti) and surrender
Creates connection with cosmic consciousness
The practice demands complete attention, cultivating mindfulness
Each movement becomes a meditation
Develops the witness consciousness essential for spiritual growth
The 108 Surya Namaskar Challenge
Performing 108 rounds represents one of yoga’s most transformative practices.
The Significance of 108
108 Hindu sacred texts (Upanishads)
108 energy lines (nadis) converging at the heart chakra
108 beads on a traditional mala (prayer beads)
Cosmic mathematics: The distance from Earth to Sun is approximately 108 times the Sun’s diameter; the distance from Earth to Moon is approximately 108 times the Moon’s diameter
Represents wholeness: 1 represents the absolute, 0 represents emptiness/completeness, 8 represents infinity
Unity of existence: Symbolizes the balance between Earth, Sun, and Moon; body, mind, and spirit
Why Practice 108 Rounds
Tests endurance, strength, and stamina
Typically takes 90-120 minutes depending on pace
Burns approximately 1,400+ calories
As the body tires, the mind often seeks to quit
The decision to continue cultivates mental resilience
Teaches perseverance beyond perceived limits
Transforms from physical practice to moving meditation
Creates deep connection with the elements – earth, sky, and inner energy
A practice of self-realization and inner awakening
The repetition creates a trance-like state, dissolving ego boundaries
How to Approach 108 Surya Namaskar
Build up gradually – don’t attempt 108 rounds without preparation
Start with 12 rounds, then progressively increase over weeks/months
Ensure proper hydration before, during, and after
Divide into sets – for example, 4 sets of 27 rounds
Take brief rests between sets (child’s pose or savasana)
Focus on breath and maintaining proper form rather than speed
Listen to your body – modify as needed
Let go of the number – focus on each moment, each breath
When the mind resists, return to the breath
View the practice as a meditation, not a marathon
Practiced during equinoxes (Spring and Fall) and solstices (Summer and Winter)
On birthdays or significant personal milestones
During yoga teacher trainings as a transformative experience
Critical Contraindications and Precautions
While generally beneficial, certain conditions require caution or avoidance.
Who Should Avoid or Modify Surya Namaskar
Avoid Surya Namaskar during pregnancy, especially second and third trimesters
The practice increases body temperature, which can disrupt hormonal balance during pregnancy
Positions 6 (Ashtanga Namaskara) and 7 (Bhujangasana) create abdominal pressure dangerous for pregnancy
Recommendation: Practice prenatal yoga sequences designed specifically for pregnancy
Avoid or significantly modify during menstrual period, especially heavy flow days
The practice increases body temperature, which causes stronger bleeding and cramping
During menstruation, body temperature naturally drops; artificially raising it disrupts natural processes
Increased androgen levels linked to Surya Namaskar may contribute to PCOS, endometriosis, and cycle irregularities
Recommendation: Gentle restorative yoga or pranayama during menstruation
High blood pressure (uncontrolled)
Heart disease, previous heart attack, angina
Recommendation: Consult cardiologist; if cleared, practice very slowly with close monitoring
The abdominal engagement can worsen hernias
Recommendation: Complete avoidance until surgically repaired and healed
Back Pain and Joint Problems:
Acute back injury or severe chronic pain
Herniated discs, sciatica during flare-ups
Severe arthritis or joint inflammation
Recommendation: Consult physiotherapist or yoga therapist; modify significantly or avoid
Any recent surgery, especially abdominal, spinal, or orthopedic
Acute injuries to any body part
Recommendation: Wait for complete healing and medical clearance
General Safety Guidelines
Practice at least 3-4 hours after a full meal
Light snack acceptable 1-2 hours before if needed
Best practiced early morning before breakfast
Begin with joint rotations and gentle stretches
Never start Surya Namaskar cold
Beginners start with 2-4 rounds
Build gradually over weeks and months
Stop if experiencing pain (distinguish from healthy challenge)
Modify as needed – bend knees in forward folds, lower knees in plank
Rest in child’s pose whenever needed
Quality over quantity – better to do fewer rounds with proper alignment
Never sacrifice form for speed
Breath Coordination:
The breath should lead, not the movement
If breath becomes ragged or strained, slow down
Always end with Shavasana (final relaxation)
Allow at least 5 minutes of rest after practice
Integrating Surya Namaskar into Daily Life
Making Surya Namaskar a sustainable daily practice.
Creating a Daily Routine
Practice facing east toward the rising sun if possible
Perform before breakfast, ideally at sunrise
Start with 4-6 rounds for a 10-minute practice
Sets positive physical and mental tone for the day
Use Surya Namaskar as warm-up before other exercise
Practice 6-12 rounds before weight training, running, or sports
The complete body engagement prepares all systems
Begin yoga practice with Surya Namaskar
The flowing sequence prepares body for held asanas
Typically 6-12 rounds before moving to other poses
Can be practiced evening if morning not possible
Wait at least 3 hours after dinner
Use slower pace for calming effect
Adapting for Different Goals
12-24 rounds daily at moderate to fast pace
Maintain consistent daily practice – 6 days per week minimum
Combine with proper nutrition and adequate sleep
Track progress over months, not days
Practice 6-12 rounds at slow pace
Hold forward and backward bends slightly longer
Focus on depth of stretch rather than speed
Gradually increase pace and number of rounds
For Meditation and Mindfulness:
Practice slowly with full awareness on breath and mantra
Quality over quantity – even 3-6 mindful rounds
Focus on internal experience rather than external form
Practice as offering/devotion rather than exercise
Face east, ideally at sunrise
Set spiritual intention before beginning
Frequently Asked Questions
How many Surya Namaskar should beginners do?
Beginners should start with 2-4 rounds (4-8 sets) daily, which takes approximately 10 minutes. One round consists of two sets – the first leading with the right leg back in position 4, the second leading with the left leg. This provides sufficient challenge while allowing the body to adapt to the movements without strain. Build gradually over weeks – after one week of 2-4 rounds, increase to 4-6 rounds. After another week, progress to 6-8 rounds. The key is consistency over intensity – better to practice 4 rounds daily than 12 rounds sporadically.
Focus initially on learning proper form and coordinating breath with movement rather than increasing quantity. Most beginners can comfortably progress to 12 rounds (approximately 15 minutes) within 4-6 weeks of regular practice. Listen to your body – some soreness is normal, especially in the first week, but sharp pain indicates you’re pushing too hard. If you experience excessive fatigue or can’t maintain proper form, reduce the number of rounds.
Can I do Surya Namaskar during menstruation?
Most traditional sources recommend avoiding or significantly modifying Surya Namaskar during menstruation, especially on heavy flow days. The practice increases body temperature, which can cause stronger bleeding and more severe cramping. Physiologically, body temperature naturally drops during menstruation; artificially raising it through vigorous practice disrupts this natural process. Additionally, research suggests that increased androgen (male hormone) levels associated with regular vigorous practice may contribute to PCOS, endometriosis, and menstrual cycle irregularities.
Positions 6 (Ashtanga Namaskara) and 7 (Bhujangasana) create abdominal pressure that may be uncomfortable during menstruation. However, individual responses vary greatly – some women feel comfortable with gentle practice while others prefer complete rest. Recommended approach: Avoid or practice only gentle stretching on days 1-3 of heavy flow. If practicing, use very slow pace, skip inversions, and listen to your body closely. Consider gentle restorative yoga, pranayama, or meditation during menstruation instead. Resume regular practice when menstruation ends.
What’s the best time to practice Surya Namaskar?
Early morning, ideally at sunrise, is the traditional and most beneficial time. The Sanskrit name “Surya Namaskar” (salutation to the sun) reflects this solar connection. Morning benefits: The practice facing east toward the rising sun creates energetic alignment with natural rhythms. An empty stomach after overnight fasting ensures maximum effectiveness. The flowing sequence awakens the body and sets a positive tone for the entire day. Morning practice enhances energy, mental clarity, and focus throughout the day.
Evening practice is the second-best option if morning isn’t possible. Practice at least 3-4 hours after dinner. Use a slower, gentler pace for calming rather than energizing effects. Evening practice helps release accumulated stress from the day. Avoid practicing immediately after meals – wait minimum 2-3 hours. Avoid practicing close to bedtime if you’re sensitive to exercise stimulation, though some find slow evening practice aids sleep. Consistency matters more than perfect timing – practice when you can maintain regularity.
How many calories does Surya Namaskar burn?
One round of Surya Namaskar burns approximately 13.9 calories at moderate pace. This calculation means: 12 rounds (typical daily practice) burns approximately 167 calories. 24 rounds burns approximately 334 calories. 108 rounds (traditional challenge) burns approximately 1,400-1,500 calories. However, actual calorie burn varies based on several factors: Body weight (heavier individuals burn more calories). Pace of practice (faster pace increases calorie burn). Intensity (deeper poses and holding positions longer increases burn).
Individual metabolism and fitness level. For weight loss purposes: Practice 12-24 rounds daily at moderate to fast pace burns 167-334 calories directly. More importantly, the practice boosts metabolism, meaning you burn more calories throughout the entire day even at rest. The combination of cardiovascular exercise and strength training promotes fat burning specifically. Combine with proper nutrition – Surya Namaskar alone won’t cause weight loss without appropriate caloric intake. Results appear with consistency – practice 6 days per week for several months.
Should I chant the mantras out loud or mentally?
Both approaches are valid and offer different benefits. Chanting out loud (vocally) produces vibrations that resonate physically through your body, creating stronger energetic effects. The sound vibrations stimulate energy centers and enhance the spiritual dimension. Vocal chanting helps maintain focus and rhythm. This approach is traditional for solo practice or group classes focused on mantra. Mental repetition (silently) allows deeper internalization and is more appropriate in public settings or when breath coordination is the priority.
Mental chanting develops concentration and is less physically demanding. Many practitioners inhale while mentally preparing the mantra, then exhale while mentally chanting it. Hybrid approach: Some traditions recommend learning with vocal chanting initially, then transitioning to mental repetition as practice matures. Practical considerations: In classes focused on flow and movement, mental repetition prevents disrupting breath-movement coordination. In devotional practice or when practicing alone, vocal chanting enhances the spiritual experience. The most important factor is sincerity and awareness – whether vocal or mental, the mantra should be offered with full attention and devotion.
Can Surya Namaskar replace other exercise?
Surya Namaskar can serve as a complete exercise routine, though ideally it’s part of a comprehensive fitness program. What Surya Namaskar provides: Full-body cardiovascular workout when practiced at moderate to fast pace. Strength training for all major muscle groups. Flexibility development through dynamic stretching. Balance and coordination training. Core strengthening. Sufficient for basic fitness: For general health maintenance, 20-30 minutes daily (12-24 rounds) provides adequate cardiovascular exercise, strength training, and flexibility work.
This meets minimum exercise recommendations for adults. Limitations as sole exercise: Lacks sport-specific training. Doesn’t provide maximal strength development that dedicated resistance training offers. May not meet intensity requirements for advanced athletic conditioning. Optimal approach: Use Surya Namaskar as the foundation of fitness practice, supplemented with specific activities based on individual goals. For weight loss – combine with walking, running, or cycling. For maximum strength – add resistance training. For athletic performance – include sport-specific drills. For many practitioners, Surya Namaskar alone provides sufficient exercise when practiced consistently with good form and adequate intensity.
What’s the difference between Surya Namaskar A and B?
Surya Namaskar has multiple variations across different yoga lineages. Traditional Hatha Yoga version (described in this article) consists of 12 distinct positions including Pranamasana, Hastauttanasana, Padahastasana, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskara, Bhujangasana, Adho Mukha Svanasana, and back. Ashtanga Vinyasa Surya Namaskar A (simpler, faster) includes 9 positions: Samasthiti (standing), Urdhva Hastasana (arms up), Uttanasana (forward fold), Ardha Uttanasana (half lift), Chaturanga Dandasana (low plank), Urdhva Mukha Svanasana (upward dog), Adho Mukha Svanasana (downward dog), and back.
No equestrian pose or Ashtanga Namaskara. Surya Namaskar B (Ashtanga tradition, more challenging) includes all Surya A positions plus Utkatasana (chair pose) and Virabhadrasana I (warrior one), making it longer and more demanding. Iyengar, Sivananda, and other traditions each have variations with different sequencing and emphasis. The traditional 12-position Hatha version described here is most commonly practiced worldwide and is what most people mean by “Surya Namaskar”. Choose based on your tradition, goals, and level – all variations provide benefits.
How long does it take to see results from Surya Namaskar?
You’ll experience immediate effects during and after your first session – increased energy, improved mood, sense of accomplishment, and physical warmth. Short-term results (1-2 weeks of daily practice): Improved flexibility, especially in hamstrings and spine. Enhanced energy levels throughout the day. Better sleep quality. Improved mood and reduced stress. Noticeable increase in stamina. Medium-term results (1-3 months): Visible muscle toning, especially in arms, core, and legs. Measurable improvements in cardiovascular fitness. Significant flexibility gains. Weight loss if combined with proper nutrition (typically 2-8 kg in 2-3 months depending on starting point and diet).
Enhanced mental clarity and focus. Reduced anxiety and stress levels. Long-term transformation (3-6+ months): Profound changes in body composition. Sustained metabolic improvements. Deep flexibility and strength. Emotional resilience and mental discipline. Spiritual development if practicing with mantras. Factors affecting timeline: Consistency (daily practice essential). Number of rounds (more rounds accelerate results). Diet quality (proper nutrition multiplies benefits). Starting fitness level. The key is patient, consistent practice over months.
The Dance of Devotion
When the first rays of dawn touch the earth, something ancient awakens. For thousands of years, humans have turned to face the rising sun with gratitude and reverence. Surya Namaskar is this primordial impulse given form – a physical prayer, an embodied offering, a sacred dance between human and cosmos.
The practice works on every level simultaneously. Your muscles strengthen, your heart pounds, your breath flows – the physical dimension is undeniable. Yet something deeper stirs. As you flow through the twelve positions, you’re not just exercising; you’re tracing an ancient pattern etched into human consciousness. Each forward bend is surrender. Each backward arch is receptivity. Each transition is transformation.
The mantras add another dimension entirely. When you chant “Om Mitraya Namaha” – salutations to the universal friend – you’re not simply making sound. You’re acknowledging that the same solar power illuminating the external world also burns within your solar plexus, sustaining your life, warming your consciousness. The sun outside and the sun inside are one.
This is why Surya Namaskar has endured for millennia and why, in 2025’s technology-saturated world, millions still rise before dawn to practice these twelve simple movements. In an age of complexity, Surya Namaskar offers elegant completeness. In a culture of constant stimulation, it provides focused intention. In a time when humans feel increasingly disconnected from nature, it reestablishes the fundamental relationship with the source of all earthly life.
When you practice 108 rounds, something extraordinary happens. Somewhere around round 40, the body begins to protest. By round 60, the mind demands you stop. But if you continue, if you surrender to the rhythm and let the practice carry you, around round 80 something shifts. You’re no longer doing Surya Namaskar – Surya Namaskar is doing you. The separate sense of “I” begins dissolving into movement itself, breath itself, light itself.
This is the true gift of Surya Namaskar – not just a flexible body or a healthy heart, though these surely come, but the remembering of what you actually are. Not separate from the sun, but illuminated by it. Not apart from nature, but woven into its sacred rhythms. Not an isolated ego moving through space, but consciousness itself dancing in the temple of flesh.
The sun rises whether you salute it or not. But when you do, something in you rises too.
About the Author
Sandeep Vohra – Historian & Scholar of Ancient Indian Civilization
Sandeep Vohra is a renowned historian specializing in ancient Indian history, Hindu philosophy, and the decolonization of historical narratives. With a Ph.D. from Banaras Hindu University, his research focuses on Vedic traditions, temple architecture, and re-examining Indian history through indigenous frameworks rather than colonial perspectives. He has published extensively in academic journals and authored books on Hindu civilization’s contributions to world knowledge systems. Sandeep Vohra is committed to presenting authentic, evidence-based accounts of India’s spiritual and cultural heritage.