Yogalux Marbella

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The Dynamic Power of Surya Namaskar

Yoga teachers

Yogas Complete Body Workout

Do you want to get fit, stay in shape, get stronger and more flexible, but don’t want to waste so much time going to the gym? Then you will love the practice of Surya Namaskar.



Surya Namaskar, or the Sun Salutations is a sequence of physical postures mixed with breathing, which is repeated in a flowing sequential manner. The flowing repetition of these exercises stimulates circulation, boosts metabolism, increases flexibility and helps in building lean muscle. Overall it’s a complete body workout which creates many of the benefits of yoga of which you can benefit from and see noticeable results from in very little time.



This physical yogic practice has also been studied and tested by various organisations such as the NCBI and the Asian Journal of Sports Medicine with some pretty amazing results for those who would like to use yoga to improve their level of fitness. Here are 3 of some of the coolest discoveries of this ancient practice:

1. It works all 5 major muscle groups

According to most recent studies, they have found that the continual practice of Surya Namaskar changes not only body endurance, but body composition as well. This is because it is training and developing all 5 major muscle groups: chest, back, arms, abs and legs. Each of the 8 types of postures in the sequence target and work each of these muscle groups allowing for a complete physical workout in a very short period of time. With the repetition of these exercises, muscle and strength are developed as well as cardiovascular fitness.

2. It strengthens as much as it stretches

We all know yoga can help you gain flexibility, but did you also know it could help your get stronger as well? Studies by the Asian Journal of Sports Medicine show that by practicing Surya Namaskar for 15 minutes, 6 days a week, participants in the study showed a significant increase in arm strength, shoulder strength, abdominal strength, back strength and leg strength. When practicing Sun Salutations you are stretching various parts of your body, but you are also using your own body weight. Through this continual pressure and weight placed on the muscles during the exercises, practitioners actually become stronger and more powerful. When you add repetition into the mix, you have a great recipe for powerfully strengthening the body while you stretch it.

3. Its great cardio

The dynamism of the continual flow and repetition of exercises of Surya Namaskar creates a significant cardiovascular workout which produce some pretty healthy results for our body. Studies show that participants practicing Sun Salutations experienced an improvement of pulmonary function, respiratory pressures and resting cardiovascular parameters. Translated into English, that means they improved their cardiovascular system by doing this simple series of exercises. 

Weightlifting = 120 calories 

Tennis = 230 calories 

Basketball = 266 calories 

Beach volleyball = 259 calories 

Football = 290 calories 

Bicycling (14 - 15.9 mph) = 332 calories 

Rock climbing = 363 calories 

Running (7.5mph) = 411 calories 

Surya Namaskar = 416 calories

Now that’s pretty impressive. In Yogalux Marbella we use this amazing practice as the foundation of all our other physical postures. It is the glue that connects every posture and movement we practice creating a dynamic energy to the meditative flow of our private classes.



If you want to try it out for yourself, explore our Yoga Wellness Experiences, choose your favorite, book your time and get started.

See you on the mat!