Sun Salutation (Surya Namaskar): The Science of the Complete Sequence

Twelve Postures, One Integrated System

Surya Namaskar — the Sun Salutation — is arguably the most widely practiced yoga sequence in the world. Its 12-pose cycle (in the classical Hatha version) or its flowing variations (Surya Namaskar A and B in the Ashtanga tradition) combine forward folds, backbends, lunges, plank, and prone extension into a continuous movement that constitutes a complete exercise system: cardiovascular conditioning, muscular strength and endurance, flexibility, balance, proprioception, and respiratory training — all in a single repeating sequence.

The sequence is traditionally practiced at sunrise, facing east, as both a physical warm-up and a spiritual practice — a salutation to the sun as the source of life and consciousness. In the Four Directions framework, this is the East: new beginnings, awakening, the first light of awareness illuminating the body. But the physiological effects of Surya Namaskar extend far beyond symbolism. Research over the past two decades has established it as a legitimate exercise intervention with measurable cardiovascular, metabolic, musculoskeletal, and neurological benefits.

The Classical 12-Pose Sequence

The classical Surya Namaskar consists of 12 postures, each linked to an inhalation or exhalation:

1. Pranamasana (Prayer Pose) — Standing, palms together at the heart. Exhalation. Centering.
2. Hasta Uttanasana (Raised Arms) — Arms overhead, gentle backbend. Inhalation. Spinal extension.
3. Uttanasana (Standing Forward Fold) — Fold at hips, hands toward floor. Exhalation. Posterior chain stretch.
4. Ashwa Sanchalanasana (Low Lunge) — Right foot back, left knee bent, chest lifted. Inhalation. Hip flexor stretch, spinal extension.
5. Phalakasana (Plank) — Full body in a straight line, arms straight. Exhalation. Core stability, upper body strength.
6. Ashtanga Namaskar (Eight-Limbed Salute) — Knees, chest, and chin to floor. Breath retention. Shoulder opening, humility.
7. Bhujangasana (Cobra) — Chest lifted, arms partially extended, pelvis grounded. Inhalation. Spinal extension, back strength.
8. Adho Mukha Svanasana (Downward Dog) — Inverted V shape. Exhalation. Posterior chain stretch, semi-inversion.
9. Ashwa Sanchalanasana (Low Lunge) — Left foot forward, right knee down. Inhalation. Mirror of position 4.
10. Uttanasana (Standing Forward Fold) — Both feet together, fold forward. Exhalation. Mirror of position 3.
11. Hasta Uttanasana (Raised Arms) — Arms overhead, gentle backbend. Inhalation. Mirror of position 2.
12. Pranamasana (Prayer Pose) — Return to standing, palms together. Exhalation. Integration.

One complete cycle involves both the right and left sides. A “round” consists of two cycles — one leading with the right foot and one with the left — for a total of 24 postures.

Cardiovascular and Metabolic Effects

Heart Rate and Oxygen Consumption

Surya Namaskar practiced at moderate pace (4-6 seconds per posture) elevates heart rate to 80-90% of age-predicted maximum in beginners and 60-75% in experienced practitioners (Sinha et al., 2014). This places it squarely in the moderate-to-vigorous intensity zone defined by the American College of Sports Medicine (ACSM) for cardiovascular benefit.

Mody (2011) measured the metabolic equivalent (MET) of Surya Namaskar and found that it produces an energy expenditure of approximately 3.79 METs at slow pace and up to 7.4 METs at fast pace. For reference, brisk walking is approximately 3.5 METs and jogging is approximately 7 METs. A fast-paced Surya Namaskar practice is metabolically equivalent to jogging.

Sinha et al. (2014) conducted a detailed physiological analysis of Surya Namaskar in trained practitioners and found:

• VO2 (oxygen consumption) averaged 26.24 ml/kg/min during practice — comparable to moderate aerobic exercise
• Heart rate averaged 80% of maximum
• The ventilatory threshold was reached during fast-paced practice
• Energy expenditure was sufficient to meet ACSM guidelines for cardiovascular fitness when practiced for 20-30 minutes

These findings establish Surya Namaskar as a legitimate cardiovascular training tool — not merely a stretching sequence. For populations who cannot or will not engage in conventional aerobic exercise (running, cycling, swimming), Surya Namaskar provides an alternative that requires no equipment, minimal space, and can be modified for any fitness level.

Blood Pressure and Lipid Profile

Bhutkar et al. (2011) studied the effects of a six-month Surya Namaskar practice on cardiovascular risk factors and found significant reductions in resting heart rate, systolic and diastolic blood pressure, and improvements in lipid profiles (reduced LDL cholesterol, increased HDL cholesterol). The improvements were comparable to those achieved with moderate aerobic exercise programs.

The blood pressure reduction likely involves multiple mechanisms:

• Baroreceptor sensitization: The repeated transition between upright, inverted (Downward Dog), and prone positions cycles the baroreceptors through varied loading conditions, improving their sensitivity over time.
• Reduced sympathetic tone: Regular practice reduces resting sympathetic nervous system activity, lowering baseline vascular resistance.
• Nitric oxide production: The muscular contraction and relaxation cycle during Surya Namaskar promotes endothelial nitric oxide production, which mediates vasodilation.
• Weight management: The caloric expenditure of regular practice contributes to body composition improvements that independently reduce blood pressure.

Musculoskeletal Effects

Flexibility

Surya Namaskar systematically addresses the major flexibility limitations of the modern body:

Posterior chain: Positions 3 and 10 (Uttanasana) stretch the hamstrings, gastrocnemius, and thoracolumbar fascia. Position 8 (Downward Dog) adds calf stretching and shoulder flexion.

Hip flexors: Positions 4 and 9 (Low Lunge) stretch the iliopsoas and rectus femoris of the back leg — muscles chronically shortened by sitting.

Spinal extension: Positions 2, 7, and 11 (backbends) counteract the habitual thoracic kyphosis and cervical forward head posture produced by desk work and screen use.

Shoulder mobility: Positions 2 and 11 require full shoulder flexion, position 8 requires combined shoulder flexion and external rotation, and positions 5 and 6 require shoulder extension with loading.

Bal and Kaur (2009) found that regular Surya Namaskar practice significantly improved flexibility (measured by sit-and-reach test and shoulder mobility) in adolescents over a 12-week period. The improvements were comparable to dedicated stretching programs.

Strength

The strength demands of Surya Namaskar are often underestimated:

Upper body: The transition from Plank to Ashtanga Namaskar to Cobra requires eccentric control of the pectoralis major, anterior deltoid, and triceps — essentially a modified push-up. Repeated cycles produce meaningful upper body strength gains.

Core: Plank position (position 5) and the transition from Plank to Cobra require sustained core activation — the transverse abdominis, internal and external obliques, and rectus abdominis must stabilize the lumbar spine against gravitational shear forces.

Lower body: The lunge positions (4 and 9) demand quadriceps strength and gluteal activation. Returning from the lunge to standing forward fold requires eccentric hamstring control and concentric hip extensor activation.

Back extensors: Cobra (position 7) strengthens the erector spinae, multifidus, and posterior chain muscles that counteract flexion-dominant postures.

Balance and Proprioception

The transitions between postures demand proprioceptive awareness and dynamic balance. The lunge-to-fold transitions require single-leg stability during the step forward or back. The Plank-to-Cobra transition requires precise kinesthetic awareness of spinal position. Downward Dog requires simultaneous awareness of hand, shoulder, spine, hip, and foot position.

This proprioceptive demand is itself therapeutic. Ni et al. (2014) found that yoga programs significantly improved balance in older adults — a population at high risk for falls. Surya Namaskar, with its repeated weight-shifting and multi-segmental coordination demands, is an efficient balance-training protocol.

Respiratory Training

The synchronization of breath with movement is a defining feature of Surya Namaskar that distinguishes it from conventional exercise:

• Inhalation accompanies extension movements (lifting, opening, arching)
• Exhalation accompanies flexion movements (folding, rounding, compressing)
• The pace of movement is governed by the pace of breath

This breath-movement synchronization trains several respiratory capacities:

Tidal volume: The sustained, deep breathing required to match breath to movement increases tidal volume — the amount of air moved in each breath cycle. Birkel and Edgren (2000) found that regular yoga practice significantly increased vital capacity and peak expiratory flow rate.

Diaphragmatic function: The alternation between positions that compress the abdomen (forward folds, Cobra) and positions that decompress it (backbends, Downward Dog) exercises the diaphragm through its full range of motion. This is a form of respiratory muscle training.

Respiratory-motor coupling: The practice trains the neural circuits that coordinate respiratory and motor function — circuits that are often disrupted in sedentary individuals who have lost the natural coordination between breathing and movement.

Autonomic modulation: The breath-movement synchronization pattern — inhale with extension, exhale with flexion — mirrors the natural respiratory patterns associated with arousal (inhalation, extension, alertness) and relaxation (exhalation, flexion, settling). A complete Surya Namaskar cycle therefore rhythmically oscillates the autonomic nervous system between mild sympathetic activation and parasympathetic recovery, training autonomic flexibility.

Neuroendocrine Effects

Cortisol and the HPA Axis

Regular Surya Namaskar practice has been associated with reduced salivary cortisol levels (Rocha et al., 2012). The mechanism likely involves:

• Improved HPA axis regulation through the rhythmic stress-recovery cycles inherent in the practice
• Enhanced vagal tone from the breath-synchronized movement pattern
• Improved sleep quality (which normalizes cortisol circadian rhythm)

Serotonin and Mood

The combination of aerobic activity, rhythmic breathing, morning sunlight exposure (when practiced at sunrise outdoors), and the sense of accomplishment from a disciplined practice engages multiple serotonergic pathways. Serotonin synthesis requires tryptophan, which crosses the blood-brain barrier more efficiently when competing amino acids are diverted to skeletal muscle during exercise (Chaouloff et al., 1986).

BDNF and Neuroplasticity

Brain-derived neurotrophic factor (BDNF) — the protein that promotes neurogenesis, synaptic plasticity, and neuronal survival — is increased by aerobic exercise (Vaynman et al., 2004). Given that Surya Namaskar produces cardiovascular intensities comparable to moderate aerobic exercise, it would be expected to produce similar BDNF elevations. The addition of the motor learning, proprioceptive, and attentional demands of the sequence may produce additional neuroplastic stimulation beyond what simple aerobic exercise provides.

Surya Namaskar as a Complete Practice

The genius of Surya Namaskar is its completeness. A single sequence addresses:

Physical Quality	Positions	Mechanism
Cardiovascular fitness	All (continuous movement)	Heart rate elevation, VO2 increase
Hamstring flexibility	3, 8, 10	Sustained stretch under load
Hip flexor flexibility	4, 9	Lunge stretch of iliopsoas
Spinal extension	2, 7, 11	Backbend, back extensor activation
Upper body strength	5, 6, 7	Plank, lowering, Cobra
Core stability	5, transitions	Anti-extension, anti-rotation
Lower body strength	4, 9, transitions	Lunge, step-forward
Balance	4, 9, transitions	Single-leg loading
Respiratory capacity	All	Breath-movement synchronization
Proprioception	All transitions	Multi-segmental coordination

This makes it an ideal practice for individuals with limited time, space, or equipment. Twenty minutes of Surya Namaskar (approximately 12-15 rounds) constitutes a complete exercise session that addresses the ACSM guidelines for both cardiovascular and musculoskeletal fitness.

Modifications and Progressions

For beginners and limited mobility:

• Perform the sequence at a slow pace (8-10 seconds per position)
• Use blocks under the hands in forward folds
• Drop the knees in Plank and Chaturanga (low plank)
• Use Baby Cobra (minimal chest lift) instead of full Cobra
• Step rather than jump between Downward Dog and forward positions

For intermediate practitioners:

• Increase pace to 4-6 seconds per position
• Add Chaturanga Dandasana (Four-Limbed Staff) instead of Ashtanga Namaskar
• Replace Cobra with Urdhva Mukha Svanasana (Upward-Facing Dog)
• Jump rather than step between positions
• Add multiple rounds (12-24 rounds for a full practice)

For advanced practitioners:

• Practice Surya Namaskar B (Ashtanga tradition), which adds Utkatasana (Chair) and Virabhadrasana I (Warrior I)
• Increase speed while maintaining breath synchronization
• Add holds in challenging positions (5-breath hold in Downward Dog, Plank, or Warrior I)
• Practice 108 rounds as a meditative endurance challenge (traditional on solstices and equinoxes)

The TCM and Ayurvedic Perspectives

In traditional Chinese medicine, Surya Namaskar circulates qi through all twelve primary meridians by systematically stretching and compressing the tissues through which they pass. The forward folds stretch the Bladder meridian (posterior body). The lunges stretch the Stomach and Spleen meridians (anterior thigh). The backbends open the Ren (Conception) meridian along the anterior midline. Downward Dog stretches the Gallbladder meridian (lateral body).

In Ayurveda, Surya Namaskar is classified as a practice that increases agni (digestive fire) and reduces tamas (inertia). It is particularly recommended for Kapha constitutions or Kapha imbalances — conditions characterized by heaviness, lethargy, congestion, and weight gain. The heating, activating quality of the practice counterbalances Kapha’s tendency toward stagnation.

For Pitta constitutions, Surya Namaskar should be practiced at a moderate pace with cooling breath (not at maximum intensity), as Pitta’s natural intensity can be exacerbated by overly vigorous practice. For Vata constitutions, the practice should be grounded and rhythmic, avoiding the erratic speed variations that can destabilize Vata’s already mobile quality.

Functional Medicine Alignment

From a functional medicine perspective, Surya Namaskar addresses multiple systems simultaneously:

• Cardiovascular: Blood pressure reduction, lipid improvement, endothelial function enhancement
• Metabolic: Insulin sensitivity improvement, weight management, metabolic rate elevation
• Musculoskeletal: Joint mobility, muscular strength, fascial hydration through varied loading
• Neurological: Proprioceptive training, motor learning, BDNF-mediated neuroplasticity
• Endocrine: Cortisol regulation, thyroid stimulation (through neck extension/flexion), adrenal modulation
• Immune: Moderate exercise intensity supports immune function (the “J-curve” of exercise immunology positions moderate exercise as immune-enhancing)

This multi-system engagement reflects functional medicine’s core insight that health is a property of the whole system, not of individual organs. Surya Namaskar is a whole-system intervention — simple enough to learn in a single session, deep enough to practice for a lifetime.

References

• Bal, B. S., & Kaur, P. J. (2009). Effects of selected asanas in Hatha yoga on agility and flexibility level. Journal of Sport and Health Research, 1(2), 75-87.
• Bhutkar, M. V., Bhutkar, P. M., Taware, G. B., & Surdi, A. D. (2011). How effective is sun salutation in improving muscle strength, general body endurance and body composition? Asian Journal of Sports Medicine, 2(4), 259-266.
• Birkel, D. A., & Edgren, L. (2000). Hatha yoga: improved vital capacity of college students. Alternative Therapies in Health and Medicine, 6(6), 55-63.
• Chaouloff, F., Elghozi, J. L., Guezennec, Y., & Laude, D. (1986). Effects of conditioned running on plasma, liver and brain tryptophan and on brain 5-hydroxytryptamine metabolism of the rat. British Journal of Pharmacology, 86(1), 33-41.
• Mody, B. S. (2011). Acute effects of Surya Namaskar on the cardiovascular & metabolic system. Journal of Bodywork and Movement Therapies, 15(3), 343-347.
• Ni, M., Mooney, K., Richards, L., Balachandran, A., Sun, M., Harriell, K., … & Signorile, J. F. (2014). Comparative impacts of Tai Chi, balance training, and a specially-designed yoga program on balance in older fallers. Archives of Physical Medicine and Rehabilitation, 95(9), 1620-1628.
• Rocha, K. K. F., Ribeiro, A. M., Rocha, K. C. F., Sousa, M. B. C., Albuquerque, F. S., Ribeiro, S., & Silva, R. H. (2012). Improvement in physiological and psychological parameters after 6 months of yoga practice. Consciousness and Cognition, 21(2), 843-850.
• Sinha, B., Sinha, T. D., Siddiqui, W. A., Sinha, S., & Mohan, R. (2014). Energy cost and cardiorespiratory changes during the practice of Surya Namaskar. Indian Journal of Physiology and Pharmacology, 48(2), 184-190.
• Vaynman, S., Ying, Z., & Gomez-Pinilla, F. (2004). Hippocampal BDNF mediates the efficacy of exercise on synaptic plasticity and cognition. European Journal of Neuroscience, 20(10), 2580-2590.