11/09/2026
Sun Salutation (Surya VAnakkam / Namaskaram)
The Sun Salutation (Surya Namaskar) is a traditional yoga practice that provides exercise for almost all parts of the body. It is a complete and effective routine that combines twelve postures (asanas), breathing exercises (pranayama), and meditation into one coordinated sequence.
For beginners, performing 3–5 rounds correctly is usually sufficient to experience its benefits. As your flexibility, strength, and stamina improve, the number of rounds can gradually be increased.
The practice takes only 3–10 minutes and provides a full-body workout. It can be practised by people of different ages and fitness levels, with appropriate modifications when necessary.
Important Advice
Practise on an empty or relatively light stomach. Ideally, do it before eating. If you have eaten, allow sufficient time for digestion.
Morning practice is ideal, preferably before 9:00 a.m., when the mind and body are fresh.
Learn the correct technique first. Performing the movements incorrectly may cause strain or injury.
Coordinate movement with breathing. Breathe slowly and naturally, without holding your breath unless specifically instructed by a qualified yoga teacher.
Start slowly. Beginners should focus on proper posture and breathing rather than speed or the number of rounds.
Do not force your body. Stretch only to a comfortable limit and stop if you experience sharp pain, dizziness, chest pain, or unusual shortness of breath.
Warm up gently if your body feels stiff, especially in the morning.
Practise on a stable, non-slip surface and wear comfortable clothing that allows free movement.
People with existing medical conditions, injuries, pregnancy, or significant physical limitations should consult an appropriate healthcare professional or qualified yoga instructor before beginning or modifying the practice.
Consistency is more important than intensity. Regular, correct practice is more beneficial than doing many rounds occasionally.
With proper technique, mindful breathing, and regular practice, Sun Salutation can be a simple and time-efficient way to support flexibility, strength, mobility, balance, and overall physical well-being.
OGAM Swiss 🇨🇭
OGAM School of YOGA- Srilanka
