What is the minimum amount of Surya Namaskar (Sun Salutations) required to be effective?

From the Guidelines

To be effective, a minimum of 6-12 rounds of Surya Namaskar (Sun Salutations) daily is recommended, with a focus on consistency and proper technique over the number of rounds. When considering the effectiveness of Surya Namaskar, it's essential to look at the broader context of physical activity and its impact on health, as discussed in the 2024 ESC guidelines for the management of elevated blood pressure and hypertension 1. While the guidelines do not specifically mention Surya Namaskar, they recommend regular aerobic exercise, such as at least 30 minutes of moderate dynamic exercise on 5-7 days a week, to reduce blood pressure and cardiovascular disease risk. Some key points to consider when practicing Surya Namaskar include:

• Starting with 6 rounds daily if you're a beginner and gradually increasing to 12 rounds as your strength and stamina improve
• Performing the sequence on both sides of the body (right and left)
• Practicing at a slow to moderate pace, focusing on coordinating your breath with each movement
• Morning practice on an empty stomach is ideal, but consistency is more important than timing The effectiveness of Surya Namaskar comes from its comprehensive nature, engaging multiple muscle groups, improving flexibility, enhancing cardiovascular health, and balancing energy, which aligns with the principles of reducing blood pressure and cardiovascular disease risk outlined in the guidelines 1. Even 6 rounds daily (which takes about 5-10 minutes) can provide benefits, but for optimal results, aim to practice regularly rather than doing more rounds occasionally. As your practice develops, you can increase intensity by holding poses longer or speeding up the flow between positions, always prioritizing proper technique and listening to your body.

From the Research

Minimum Amount of Surya Namaskar Required

There is no specific evidence to suggest a minimum amount of Surya Namaskar required to be effective. However, the following points can be considered:

• A study published in the Journal of bodywork and movement therapies 2 found that four rounds of Surya Namaskar were sufficient to elicit a cardiorespiratory training effect.
• Another study published in the International journal of yoga 3 found that three complete rounds of Surya Namaskar per minute were effective in establishing it as a substitute for routine physical training.
• A study published in the International journal of yoga 4 explored the muscle activity of 8 healthy trained yoga practitioners during the traditional 12-pose sequence of Surya Namaskar, but did not specify a minimum amount required.

Key Findings

Some key findings related to the practice of Surya Namaskar include:

• Surya Namaskar can be used as a need-based short-duration aerobic activity in a confined space 3.
• Regular practice of Surya Namaskar may maintain or improve cardiorespiratory fitness, as well as promote weight management 2.
• Surya Namaskar elicited high-to-moderate muscle activation of major postural muscles of the trunk and lower extremity during alternating flexion-extension movements of the spine 4.
• Surya Namaskar positively impacted heart rate variability, promoting parasympathetic dominance and cardiovascular health 5.

Practice Guidelines

While there is no specific evidence to suggest a minimum amount of Surya Namaskar required, the following practice guidelines can be considered:

• Practicing Surya Namaskar before beginning routine activities can vitalize the practitioner and give a completely energized day 6.
• Surya Namaskar can be performed in a variety of settings, including confined spaces, and can be used as a substitute for routine physical training 3.