Surya Namaskar, or Sun Salutation, is often thought of as a physical practice, but traditionally it is much more than that. It is a complete system that brings together movement, breath, attention and intention.

The sequence we practise today is relatively modern in the long history of yoga, yet the idea behind it – honouring the sun as a source of life, energy and rhythm – stretches back thousands of years.

In Classical Surya Namaskar, each round consists of 12 positions performed on one side and then repeated on the other, giving us 24 movements in total. You will often hear that these 24 movements symbolise the 24 hours of the day. In that sense, each round represents a complete cycle – a miniature version of a day, and perhaps even a reminder of the cycles we move through in life.

Hatha vs. Ashtanga Yoga: Hatha typically involves 12 poses repeated on each side (24 total per round), while Ashtanga uses shorter “A” (9 poses) and longer “B” (17 poses) sequences that often include jumps and Chaturanga.The “C” Variant: Introduce the newer type C variant, which often incorporates Ashtanga Namaskara (Knees-Chest-Chin).

Rather than seeing this as a list of poses to memorise, I invite you to think of it as a story.

Each movement has a purpose.

• When we reach up, we create space. We lift, lengthen and open ourselves to energy.
• When we fold forward, we turn inward. There is a sense of grounding, reflection and humility.
• When we step back into a lunge, we move forward with intention.
• As we lower down and lift the chest into a backbend, we open the front of the body. This can feel energising and awakening.
• And when we arrive in Mountain Pose, or Downward-Facing Dog in some traditions, we lengthen, integrate and reset.

So rather than a collection of shapes, the practice becomes a rhythm: opening and folding, effort and surrender, strength and softness.

Your breath guides that rhythm.

A simple way to remember it is to inhale as you open and expand, and exhale as you fold and ground.

Over time, this steady coordination of breath and movement can help regulate the nervous system. It is one of the reasons many people feel clearer, calmer and more focused after just a few rounds.

There is also a subtler layer to the practice.

As we move through both sides of the sequence, we are not only balancing the body, but also bringing these energies into harmony. This is why we always practise both sides – it completes the cycle.

You may also notice how much the spine moves throughout the sequence. We fold forwards, bend backwards, lengthen and stabilise.

In many ways, Surya Namaskar is a practice of keeping the spine healthy, strong and responsive. In yoga, the health of the spine is closely linked to our overall sense of wellbeing, both physically and mentally.

A Brief History of Classical Surya Namaskar

Classical Surya Namaskar consists of 12 positions performed on the right side and 12 on the left, creating a complete cycle of 24 movements.

This is often said to symbolise the 24 hours of the day, representing the complete cycle of life, from sunrise to sunset, day to night.

One tradition attributes the development of this systematic practice to Samarth Ramdas, a 17th-century Indian saint, philosopher, and spiritual teacher. According to this tradition, Surya Namaskar was designed as a complete practice that integrates:

• Physical movement (asana)
• Breath (pranayama)
• Mantra
• Concentration

The intention was not simply physical fitness but the cultivation of strength, discipline, resilience, and willpower.

It is worth noting that while references to honouring the sun can be found throughout ancient yogic and Vedic literature, the specific sequence of postures that we recognise today as Surya Namaskar does not appear in the classical Hatha Yoga texts. The modern sequence is therefore generally considered to be a relatively recent development in the long history of yoga.

Physical Benefits

From a physical perspective, Classical Surya Namaskar offers a remarkably complete practice.

It helps to:

• Strengthen and tone muscles
• Mobilise and lubricate the joints
• Improve circulation
• Support healthy digestion
• Increase vitality and energy
• Coordinate movement with breath
• Develop stamina and flexibility

Because it moves the spine through a variety of positions, it can also help maintain spinal health and overall mobility.

Mental and Emotional Benefits

One of the most important qualities developed through regular Surya Namaskar practice is willpower.

Moving through the sequence with awareness, consistency, and discipline strengthens mental focus and determination. This can help us make clearer decisions and respond to life’s challenges with greater steadiness.

The rhythmic nature of the practice can also help regulate the nervous system, reduce mental restlessness, and create a sense of balance and emotional resilience.

Energetic and Spiritual Benefits

In the yogic tradition, Surya Namaskar is considered a powerful energetic practice.

The continuous movement of the spine, coordinated with the breath, is believed to stimulate the three main nadis:

• Ida
• Pingala
• Sushumna

When these energy channels are balanced, prana (life force) can move more freely throughout the body.

Classical teachings also associate Surya Namaskar with activation of the Manipura Chakra, located at the navel centre. This energy centre is linked to personal power, transformation, confidence, and inner strength.

For this reason, practitioners often report feeling more energised, focused, and motivated after practice.

Who Can Practise Surya Namaskar?

Surya Namaskar can be adapted for most people, regardless of age or experience level.

Beginners can practise slowly and gently, while more experienced practitioners may choose a stronger and more dynamic approach.

However, traditional teachings often recommend avoiding or modifying the practice during:

• Pregnancy
• Menstruation
• Fever or acute illness
• Severe headaches or migraines

As always, individual circumstances should be taken into account.

When Is the Best Time to Practise?

Traditionally, Surya Namaskar is practised at sunrise.

Many teachers consider the period shortly after sunrise to be especially beneficial, as the body and mind are naturally transitioning into the energy of the day.

Although Surya Namaskar can be practised at other times, classical traditions generally recommend practising before sunset.

The most important thing, however, is consistency. A regular practice, performed with awareness and respect for your body’s needs, will bring far greater benefits than occasional intense sessions.

A Complete Practice

Surya Namaskar is much more than a physical warm-up.

It is a practice that combines movement, breath, concentration, and intention. Whether approached as exercise, meditation in motion, or a spiritual discipline, it offers a powerful way to cultivate strength, vitality, focus, and balance.