How Many Surya Namaskars Should You Do Daily?

How many Surya Namaskars should you do daily?

Some say 12, some say 108... but what is the medical perspective behind this?

1. Start by understanding the "form" and "breathing technique" Doing just 3-5 Surya Namaskars daily is sufficient if done properly with breath coordination. "Consistency and accuracy are more effective than speed."

2. What is breath coordination? In each asana, inhaling or exhaling follows a specific rhythm, for example, inhaling during Bhujangasana and exhaling during Paschimottanasana. This activates the parasympathetic nervous system, leading to mental calmness, Blood Pressure control, and improved Insulin Sensitivity. (Ref: J Yoga Phys Ther, 2022)

3. Doing 12 Surya Namaskars daily is considered medically adequate 12 Surya Namaskars equal 288 movements, which boost metabolism, increase fat oxidation, and help control blood sugar.

4. This is a "Low-Impact Dynamic Meditation" form of exercise It is very safe for the heart, strengthens muscles and bones, and reduces stress hormones. (Ref: IJMR, 2020: Yoga vs Aerobic comparison)

5. Listen to your body; if you feel tired or have knee pain, reduce, stop, or choose alternatives. Exercise is not punishment but a mindful dialogue.

6. If Surya Namaskar is not possible, regular walking, pranayama, and yoga asanas are good alternatives.

7. Take special care when doing Surya Namaskar on fasting days. Energy is low, so avoid excessive exertion. Choose pranayama, stretching, or gentle movements.

8. Medical guidance is necessary for heart disease, high Blood Pressure, arthritis. Be cautious when practicing on an empty stomach, on a wet mat, or in hot weather.

9. I consider fasting and Surya Namaskar more effective than dieting; this is also my clinical experience. It is a simple way to connect body and mind.

10. "Even if you can't do it fully, starting is a step towards health." ❤️

"Surya Namaskar is a blend of spirituality, exercise, and scientific discipline; practice it with this understanding."

Follow, start, and share your experience!

Dr. Ravindra L Kulkarni MD DNB FSCAI (Cardiology) Just For Hearts