9 Interesting Questions About Surya Namaskar (Answered!)

The origin of the sequence of Surya Namaskar is said to have developed as a practice to honor the sun, Surya meaning sun in Sanskrit and Namaskar to bow.

While there are many variations of Surya Namaskar, a sequence generally involves twelve poses moving backward and forward while imagining that your practice is a tribute to your teacher.

This article explores the sequence and practice of Surya Namaskar in its entirety, also answering very specific questions like the areas where it can help, who can practice it, what modifications are helpful, and whether or not it may be effective for weight loss.

Let’s begin.

1. Are Hatha yoga and Surya Namaskar the same?

Hatha yoga and Surya Namaskar are not the same. Hatha yoga is a branch of yoga while Surya Namaskar is an asana sequence practiced in Hatha yoga. Hatha yoga, Ashtanga yoga, and Iyengar yoga, all have their own versions of Surya Namaskar.

Hatha yoga involves asana (physical postures), pranayama (breathing exercises), purification practices, mantra, and meditation, among other practices.

The asana practice in hatha yoga is slower in transition where poses are static and held for a longer time. Surya Namaskar, on the other hand, is a sequence usually consisting of twelve poses that are linked together in a flow.

Surya Namaskar is practiced in almost all forms of yoga.

2. Is Surya Namaskar a complete exercise?

Surya Namaskar is a complete exercise for both body and breath. It is warming and strengthening, and depending on the pace at which it is practiced, it can be helpful to tone the muscles of the entire body.

When practiced daily, it builds strength and stamina in the cardiovascular system.

The sequence has forward bends, which stretch the back of the body and hamstrings.

Backward bends that open the front side of the body and contract the backside.

And it also includes the warrior pose that helps open the shoulders, expand the torso and the lungs, while creating a deep stretch for the abdominals.

Each pose in the sequence of Surya Namaskar coordinates with an inhale or exhale which makes it a great meditative practice as well.

This study shows that when performed properly, a regular practice of Surya Namaskar leads to the development and strengthening of almost every part of the body

But can you lose weight practicing this sequence?

Let’s find out…

3. Is Surya Namaskar good for weight loss?

Surya Namaskar practiced at a faster pace can help you lose weight by engaging the whole body in fast transitions between poses, improving cardiorespiratory fitness incorporating an aerobic component to a yoga practice, helping you lose fat, and burn calories.

That said, it is important to remember that Surya Namaskar is designed in a way where movement is coordinated with the breath.

Prioritizing quantity over quality can have a detrimental effect on the body and its ability to lose weight.

If not practiced mindfully and with complete focus, Surya Namaskar can lead to excessive strain on the back, knees, wrist, and shoulders.

Therefore, when practicing this sequence in an attempt to lose weight, make sure your form doesn’t get hurt by the speed or number of repetitions you make.

If you have weight loss targets and are wondering how many rounds of Surya Namaskar you need, we answer this next.

If you experience discomfort on your wrists 👉 Check this article where we explain why yoga may be hurting your wrists and what to do about it.

4. How many rounds of Surya Namaskar should I do to lose 5kg/11lbs and at what pace?

One round of Surya Namaskar takes about 3 minutes to complete and can burn up to 13 calories. To lose 5kg/11lbs weight, one will typically need to practice 25 to 30 rounds of Surya Namaskar in 40 minutes every day for a month. Starting with a couple of rounds and gradually building up a practice is recommended.

Also, in order to lose weight, it is important to complement practicing Surya Namaskar with the right diet and lifestyle.

Being mindful of movement, coordinating the postures with breath, and keeping your focus on the body is imperative to prevent any injuries while practicing Surya Namaskar.

5. Does Surya Namaskar build muscle?

Surya Namaskar helps build both upper body and lower body muscle strength. Studies have shown that with regular practice, sun salutations can improve muscle strength and general body endurance for both men and women.

The findings from this study conclude that sun salutations can be an ideal exercise to keep oneself in ‘optimum’ level of fitness after testing both males and females practicing Surya Namaskar 6 days a week for 24 weeks.

Many of the poses in Surya Namaskar help build muscle strength because they require sustained contractions of many muscle groups of the entire body, which is comparable to resistance training.

If you have been experiencing problems with your back and your question is about how you can modify the practice of Surya Namaskar for your needs, the next sections will help you find your answers.

6. Can I do Surya Namaskar with a slipped disc?

It is not recommended to do the complete sequence of Surya Namaskar with a slipped disc, instead, modifications should be made to the sequence so that it becomes less strenuous for the back muscles and so that it focuses on progressively bringing strength and flexibility to the affected area.

For those with a slipped disc, it is recommended to start a yoga practice with poses like cobra pose and locust pose that can strengthen the back before moving to the more intense postures.

When moving to Surya Namaskar, if there is any pose that creates discomfort, it is important to respect the signs of the body and come out of that pose.

Some suggested modifications for those with a slipped disc include:

Replacing the upward facing dog with a cobra pose
Using a chair for support in downward facing dog
While a forward bending, stop before the place where your back begins to feel discomfort
During warrior pose, rather than raising your hands up, you can keep rest them on your hips.

Feeling pain in your hands when practicing Surya Namaskar? 👉 Check this article where we explain why you hands may be hurting and what to do about it

7. Is Surya Namaskar good or bad for back pain?

When practiced correctly and with awareness, Surya Namaskar helps strengthen the back muscles, brings flexibility to the back, and relieves back pain. However, when not practiced with awareness and focus, it can lead to back pain, injuries, or worsen existing back pain.

Surya Namaskar is demanding of the spine, especially for those with pre-existing back problems.

Also, for a beginner, the classical sequence of Surya Namaskar can be challenging if the back is not ready for the intensity of the practice.

Here is how you can modify the practice of Surya Namaskar if you have been experiencing back pain.

Modified Surya Namaskar for back pain

Making modifications to the classical sequence of Surya Namaskar can help you greatly with finding relief from back pain and even strengthening your back.

Here are some suggested modifications:

Use a wall for support. In downward dog, place the palms on the wall at waist height rather than placing your palms on the floor.
Consider a standing cobra pose. If your back does not allow you a cobra pose, you can use the wall for a standing cobra pose instead. Press the chest and chin towards the wall, view it as a reverse push-up.
Use a chair for support. You can also practice the sequence either facing a chair (for support in poses like the downward-facing dog). You can also perform the sequence while seated on a chair.
Be aware of any pain signs from your body. Do not hold the poses for too long and create a gentle flow.
Assist yourself with props. You can make use of props like blocks and bolsters for additional support.
Practice slowly. Especially When you rise up from a forward bend, make sure you do it very slowly, gently transition from one pose to the other.

Concerned if you can practice Surya Namaskar during periods or pregnancy? Here are our tips.

8. Can we do Surya Namaskar during periods?

Surya Namaskar can be practiced during periods. However, if there is heavy bleeding or menstrual cramps, it is best to avoid an intense practice until the body feels ready.

If the body feels ok, it is still good practice to reduce the number of repetitions.

Making the practice slower and more relaxed during your periods rather than practicing in a fast manner will make for a more comfortable and enjoyable experience.

Surya Namaskar is demanding of the spine, especially for those with pre-existing back problems.

Also, for a beginner, the classical sequence of Surya Namaskar can be challenging if the back is not ready for the intensity of the practice.

Here is how you can modify the practice of Surya Namaskar if you have been experiencing back pain.

Modified Surya Namaskar for back pain

Making modifications to the classical sequence of Surya Namaskar can help you greatly with finding relief from back pain and even strengthening your back.

Here are some suggested modifications:

Use a wall for support. In downward dog, place the palms on the wall at waist height rather than placing your palms on the floor.
Consider a standing cobra pose. If your back does not allow you a cobra pose, you can use the wall for a standing cobra pose instead. Press the chest and chin towards the wall, view it as a reverse push-up.
Use a chair for support. You can also practice the sequence either facing a chair (for support in poses like the downward-facing dog). You can also perform the sequence while seated on a chair.
Be aware of any pain signs from your body. Do not hold the poses for too long and create a gentle flow.
Assist yourself with props. You can make use of props like blocks and bolsters for additional support.
Practice slowly. Especially When you rise up from a forward bend, make sure you do it very slowly, gently transition from one pose to the other.

Concerned if you can practice Surya Namaskar during periods or pregnancy? Here are our tips.

9. Is Surya Namaskar good during pregnancy?

Surya Namaskar is a helpful practice during pregnancy as it helps achieve a full body stretch and works on almost all the muscles in the body. It also improves blood circulation and helps with emotional wellbeing.

What is important to keep in mind is that the practice should not be rigorous or strenuous in any way, but instead, gentle, slow, and relaxing.

Also, staying connected with your body at all times is imperative to make sure you and your baby feel safe and to prevent overexertion of your body.

Surya Namaskar during pregnancy can be made safe with modifications, depending upon your health and comfort.

Here is a recommended video for a modified practice of Surya Namaskar.

Check out how you can modify your Surya Namaskar practice based on your stage of pregnancy:

Surya Namaskar for Trimester 1

Here is how to modify your practice for your first trimester:

Avoid any jumps and sudden transitions.
Replace downward dog with child’s pose, especially if you feel nauseous.
Do not hold the poses for a long time.
Avoid any abdominal contraction.
If you have any morning sickness, avoid lying down on your stomach.
Avoid any intense back bending as it creates pressure on the abdominal muscles.

Surya Namaskar for Trimester 2

Other than following the suggestions for trimester 1, here is how to modify your practice for your second trimester

Rather than stepping back from forward fold, start from the back of the mat and walk your hands forward.
Replace Chaturanga with knees, chest, and chin down.
You might feel more confident in your practice compared to Trimester 1. Be aware of your body and continue practicing gently.
Do not skip Shavasana.

Surya Namaskar for Trimester 3

Other than following the suggestions for trimester 1 and 2, here is how to modify your practice for your third trimester:

Depending upon the size of your bump, fold only as forward as it feels comfortable. You can rest your hands on the shins or on the thighs instead.
Replace upward facing dog with cobra pose
Rather than moving from upward facing dog directly to downward dog, bend your knees and place them on the floor for support from the cobra pose.
Sip water frequently if you begin to feel dry.
In any pose that requires you to bend, bend from the hips and not from the back.
Skip postures that require you to lie down on your stomach.

Wanna know more? 👉 Here an article about Surya Namaskar after giving birth

The takeaway

You can graduate from Surya Namaskar from being just a physical practice to being a spiritual practice.

As this sequence embodies health and wellness habits for the body, it can also welcome into your life all the attributes of the sun that can help you get in touch with the spiritual aspect that is inherent in you.

If you are interested to know more about the ancient origins of Surya Namaskar, this is a wonderful article.

The reason why we need to awaken the kundalini is that when this energy awakens to our energy centers, it is then that our dormant potentials awaken in us.

These potentials could be our potential for happiness, better health, or our purpose in life.

It also makes our internal resources available to us, thus enabling us to access all of our courage and strength so we can align to our higher purposes.

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