We usually associate Surya Namaskar with agility and flexibility, however, it definitely has strength training elements as well.
That’s right! This ancient sequence, traditionally known for its spiritual benefits, can also help people build overall body strength. Surya Namaskar’s Benefits extend beyond flexibility the asanas in the sequence can help tone muscles, improve endurance, and enhance core stability.
How Surya Namaskar Builds Strength
Surya Namaskar is composed of 12 dynamic poses where each one requires engaging multiple muscle groups. Each posture targets different areas of the body and improves muscle endurance and functional strength. Here’s how they work-
Upper Body Strength
Several postures in Surya Namaskar, such as Adho Mukta Svanasana (Downward dog), Ashtanga Namaskar (Salute with eight limbs) and Bhujangasana (Cobra Pose), engage the arms, shoulders, and chest. Holding these poses builds strength in the deltoids, triceps, and pectorals, much like a push-up would. Repeated movements through these positions challenge ones upper body to support and lift our own weight, leading to toned and strengthened muscles.
Core Engagement
In each transition, the core muscles are activated, particularly during Santoasana (Plank Pose) and Hastapadasana (Standing Forward Bend). These poses engage the abdominal muscles, obliques, and the lower back, which are essential for stability and balance. As one moves through the sequence, our core continuously works hard to stabilize our body. This builds strength as well as improves overall posture.
Lower Body Strength
Our legs muscles, which include the quadriceps, hamstrings, glutes, and calves, play a major role in Surya Namaskar. Postures like Hastapadasana and Adhomukha Svanasana stretch the leg muscles and others like Ashwa Sanchalanasana (Equestrian Pose) and Hasta Utthanasana (Raised arms pose) engage the legs muscles strongly and so a combination of all postures helps to build strength and mobility in the lower body. We repeat these poses in Surya Namaskar, which helps to sculpt our legs and enhance endurance.
The Benefits of Surya Namaskar for Strength Training
Unlike conventional weightlifting, Surya Namaskar is old fashioned body calisthenics which relies on lifting and holding up our own body weight to build strength. The different asanas target major muscle groups that are activated throughout the sequence without the need for any equipment.
So, Surya Namaskar is convenient and accessible as an effective strength-training method for people of all fitness levels, which can be practiced anywhere and anytime. It works as a great routine while traveling.
It’s a Wrap
As we internalise this amazing truth that the Sun Salutation Benefits include a complete workout that can rival any gym routine, it becomes very motivating to start practicing Surya Namaskar.
It’s sensible to start with professional help to avoid injuries and be guided on good posture and alignment.
So if you’re looking for someone who can help you with starting strength training through Surya Namaskar do join me and my classes at ‘Yoga with Sapna’ today!