Cardiovascular Benefits of Surya Namaskar

July 2012 by

Cardiovascular Benefits of Surya Namaskar

Doing Surya Namaskar, also known as Sun Salutation, has cardiovascular benefits, according to a study from the Touro College of Medicine published in a 2011 issue of the Journal of Bodywork and Movement Therapies.

 

 

Surya Namaskar is a series of 12 yoga asanas you perform one or more times at the beginning of some yoga classes, including a Hatha or Sivananda class. Surya namaskar honors the importance of the sun.

Surya Namaskar Study

The objective of this small study was to determine if surya namaskar increases your heart rate enough to produce cardiovascular health benefits.

The Participants

Six healthy men and women of Asian Indian heritage between the ages of 18 and 22 with more than two years of training in surya namaskar participated in the study designed to assess the cardiovascular benefits of surya namaskar.

The Hatha Yoga Protocol

In this one-day yoga medical study to investigate the cardio vascular benefits of surya namaskar, the participants completed a single Hatha yoga class of about 30 minutes consisting of only four rounds of this asana series and resting poses. The researchers attached a heart rate monitor to each participant to measure cardiovascular changes during the activity.

The Results

The results of the study ” show there are real cardiovascular benefits from doing surya namaskar. By round two of surya namaskar, the participants had reached 80% of their age-predicted maximum heart rate – or HRmax. During round three of surya namaskara the participants reached 84% of HRmax, and reached 90% of HRmax during round four. On average, the participants achieved 80% of HRmax. This number is high enough to  offer cardiovascular benefits to Hatha yoga practitioners.

Cardiovascular Exercise Basics

In order to reap the cardiovascular benefits of surya namaskar, or any cardio exercise, you must do it for a minimum of 10 minutes each session, according to the National Institutes of Health. It recommends 150 minutes of moderately intense cardiovascular activity per week for healthy adults. During moderately intense activity, you can carry on a conversation using short sentences. In contrast, during vigorously intense activities you cannot catch your breath sufficiently to have a conversation.

Click here to learn more

1. Mody, Bhavesh Surendra. “Acute effects of Surya Namaskar on the cardiovascular & metabolic system.” Journal of Bodywork and Movement Therapies 15.3 (2011): 343-347. 2. Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?

“Cardiovascular Benefits of Surya Namaskar” by Victoria Weinblatt, M.S.Ed., B.S., RYT-200, CMT

Tweet about this on TwitterShare on FacebookShare on Google+Pin on PinterestEmail this to someoneShare on Reddit
468 ad

23 Comments

  1. When someone writes an piece of writing he/she keeps the thought of a user
    in his/her brain that how a user can understand it. Thus that’s why this post is amazing.
    Thanks!

  2. Ginny

    Hey thats good to know that suryanamaskara is a cardio exercise <3 loved it :D i ll be performing only suryanamaskaras startng with 12 rounds and will reach upto 50 by 31st jan 2015, will try to reach 108 suryanamaskara count by feb or march 2015 :D I ll be just performing suryanamaskaras :D thnx for your support in this invisible manner ;) (y) thats great to have someone who encourages a person who needs it :) God bless!! wil cmmnt back on jan 31st ;) :)

  3. I’m now not sure the place you are getting your information, but great topic.
    I must spend some time learning much more or working out more.
    Thank you for fantastic information I used to be looking for
    this information for my mission.

  4. Its not my first time to pay a quick visit this site, i am browsing this site dailly and get fastidious facts from
    here daily. http://www.blogesaurus.com quest bars

  5. Hi, this weekend is nice designed for me, since this occasion i am reading this impressive informative post here at my house.

    blogesaurus.com quest bars

  6. Very quickly this web page will be famous amid all
    blogging and site-building viewers, due to it’s nice articles or reviews

  7. We’re a gaggle of volunteers and starting a new scheme in our community.
    Your site provided us with helpful info to work on. You have performed a formidable activity and our entire group will likely be grateful to you.

  8. We are a group of volunteers and opening a new scheme in our community.
    Your website offered us with valuable info to work on. You’ve done a formidable job and our whole community will
    be grateful to you.

  9. Great info. Lucky me I discovered your blog by chance (stumbleupon).

    I’ve book-marked it for later!

  10. I have been browsing on-line greater than three hours lately, yet I by
    no means discovered any fascinating article like yours. It is beautiful worth enough for me.
    In my view, if all web owners and bloggers made just right content as
    you probably did, the internet will be a lot more
    useful than ever before.

  11. Ahaa, its nice discussion regarding this paragraph at this place at this weblog, I have read all that, so at this time me also commenting at this place.

  12. Article writing is also a excitement, if you know afterward you can write otherwise it is
    complicated to write.

  13. What i don’t realize is if truth be told how you are not really much more neatly-appreciated than you might be right now.
    You’re very intelligent. You recognize therefore significantly in terms
    of this matter, made me for my part consider it from so many numerous angles.
    Its like men and women are not interested until it is something to do with Woman gaga!
    Your personal stuffs great. All the time take care of it up!

  14. Thanks very interesting blog!

  15. Good post. I will be experiencing some of these issues as well..

  16. Thank you for taking the time to discuss this, It’s very useful for me.

    Here is my webpage – http://www.bismarcknewsupdates.com

  17. That is a really good tip particularly to those fresh to the blogosphere.
    Simple but very precise information… Appreciate your sharing this
    one. A must read article!

  18. Ensure that your resume makes it easy for the readers to identify your capabilities and
    feel your enthusiasm to be a part of their workforce.

    When choosing furniture, you’ll be deciding on many different
    types of chairs to put into your home. If you own a centrifugal juicer and are annoyed by the foaming and the clogging switch to a masticating
    juicer.

  19. I always spent my half an hour to read this webpage’s posts
    daily along with a mug of coffee.

  20. The types that are available are numerous and you can choose your pick from the ones that range from hand press models to ones that are electrically operated.
    Outside cleaners have to do a good job, or
    they don’t get invited back. There are a total of nine unique
    habitats where you may discover many different types
    of wildlife animals and over one hundred species of birds that
    you may enjoy seeing while on your Florida vacation.

  21. I really like what you guys tend to be up too. Such clever work
    and coverage! Keep up the excellent works guys I’ve added you guys to my blogroll.

  22. It’s remarkable for me to have a website, which is good designed for my experience.
    thanks admin

  23. I don’t even know how I ended up here, but I thought this
    post was good. I don’t know who you are but certainly you are going to a
    famous blogger if you are not already ;) Cheers!

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

8 + eighteen =

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>