Surya namaskar: what the sequence does and who should modify it

Surya namaskar is a linked sequence of postures performed as a flowing round, usually repeated, and it is the most widely practised sequence in modern yoga.

Its origins are more recent than usually presented — the sequence in its familiar form appears in twentieth-century Indian physical culture and yoga teaching, and it does not appear in the classical hatha texts.

That does not detract from its usefulness. It does mean claims of ancient provenance should be taken with some care.

What it actually delivers

Physiologically, a round of surya namaskar performed at moderate pace is a light to moderate aerobic activity combining mobility work through the spine, hips and shoulders with body-weight loading of the upper body and legs.

Studies measuring energy expenditure and cardiovascular response during rounds of surya namaskar have found it produces moderate intensity activity, comparable to brisk walking or light exercise depending on pace.

Practised at speed for extended rounds it becomes considerably more demanding, and some traditions do exactly that.

As a warm-up it works well, raising temperature and moving joints through range before more demanding practice.

The components that need attention

The forward fold. Flexing the spine with straight legs loads the hamstrings and the lumbar spine. People with tight hamstrings compensate by rounding the lower back, which is generally fine unloaded and less so repeated many times daily.

Bending the knees in the fold takes the hamstring out of the equation and lets the hips move instead. This is not a lesser version; it is the appropriate version for most people.

Anyone with osteoporosis or vertebral fracture risk should avoid loaded spinal flexion, which makes deep forward folds inappropriate.

The plank and lowering. The chaturanga lowering is the most common source of shoulder problems in yoga practice. Lowering with the elbows flared wide and the shoulders dropping below elbow height places the shoulder in a demanding position, repeated many times.

Keeping the elbows close to the ribs, stopping the lowering before the shoulders drop below the elbows, and dropping the knees to reduce the load are all reasonable adaptations. Most people do not have the pressing strength for repeated full chaturanga and there is no benefit in pretending otherwise.

The backbend. Upward dog and cobra extend the spine. Extending mainly at the lower back, rather than distributing through the thoracic spine, is common and can be uncomfortable.

Cues that help: pressing the tops of the feet down, engaging the legs, lengthening rather than cranking, and lifting through the chest rather than pushing the hips forward.

Downward dog. Loads wrists and shoulders and requires hamstring and calf length. Bending the knees generously is the standard adaptation and it lets the spine lengthen, which is the point of the posture.

Wrist discomfort is common. Spreading the fingers, pressing through the whole hand rather than the heel of the palm, and using a wedge or fists are reasonable responses.

The breathing

Traditionally each movement is coordinated with an inhalation or exhalation, generally inhaling on extension and exhaling on flexion.

This is a reasonable pattern — it corresponds to what the ribcage does mechanically — and coordinating breath with movement is one of the things that distinguishes the practice from ordinary calisthenics.

Holding the breath during the sequence is not intended and produces unnecessary strain.

Who should modify or avoid

Osteoporosis or vertebral fracture risk — avoid loaded spinal flexion; substitute for the forward folds.

Uncontrolled hypertension or cardiovascular disease — avoid rapid rounds and repeated head-below-heart transitions without medical advice.

Glaucoma or retinal problems — avoid head-below-heart positions.

Pregnancy — the sequence requires substantial modification and should be taught by someone qualified in prenatal practice.

Wrist, shoulder or lower back problems — the sequence loads all three repeatedly and modification is appropriate.

Recent abdominal or eye surgery, or hernia.

How to use it sensibly

A few rounds at a comfortable pace, with knees bent where needed and the lowering adapted, is a reasonable daily mobility and light conditioning practice.

It is not a complete exercise programme. It provides little in the way of progressive loading, and cardiovascular and strength benefits require either more intensity or a different activity.

The traditional claims made for large numbers of daily rounds are not supported by evidence, and repeated high-volume practice is where the overuse injuries appear.

Discuss new exercise with a doctor if you have cardiovascular disease, uncontrolled hypertension, eye conditions, osteoporosis, or are pregnant. Modify rather than persist through pain.