Which muscles does the surya namaskar (sun salutation) work?

The surya namaskar (sun salutation) mainly works your full body. It also involves your cardio.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the surya namaskar (sun salutation) in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Surya Namaskar (Sun Salutation): how to do it and muscles worked

The surya namaskar (sun salutation) mainly works your full body, with help from your cardio. You need bodyweight (no equipment).

Muscles worked

Main

Full body

Helping

Cardio

How to do the surya namaskar (sun salutation)

1
Stand tall at the front of your mat with feet together and palms pressed at your chest. Take a slow breath in to prepare.
2
Flow through the 12 poses: arms up, forward fold, lunge, plank, lower down, cobra, downward dog, then step back up in reverse. Move one pose per breath, and count one full round as one rep.
3
Breathe in as you lift or open the chest, and breathe out as you fold or lower.

Form tip: Keep your movements smooth and your knees soft in forward folds. Skip the deep backbend if your lower back is sore and bend your knees where needed.

Common questions

Which muscles does the surya namaskar (sun salutation) work?: The surya namaskar (sun salutation) mainly works your full body. It also involves your cardio.
What equipment do I need for the surya namaskar (sun salutation)?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the surya namaskar (sun salutation) in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.