7 Surya Namaskar Variations To Add To Your Yoga Workouts, For Increased Intensity & Strength

Surya namaskar or sun salutation is a sequence of twelve yoga postures performed one after another. It is one of the most popular yoga exercises for losing weight. 

Yoga is a great form of exercise, be it for mental health or physical. From seated yoga asanas to dynamic ones, there’s something for everyone. 

No matter what your fitness goal is, surya namaskar is always an essential part of any yoga routine. 

Here’s why: 

Benefits Of Surya Namaskar 

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Surya namaskar is great for fat loss, but did you know about the other health benefits it offers? 

This yoga exercise not only improves strength and flexibility, but it’s also good for improving digestion, skin and sleep quality. 

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Surya namaskar, when done at a moderate pace, can also help in relieving stress and anxiety. Being mindful of the breathing technique throughout the sequence helps in relaxation. 

Surya Namaskar Variations For Strength

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If you do yoga regularly, you know that doing surya namaskar every single day can get a bit monotonous. More so, the only way to increase intensity in surya namaskar is to increase pace and the repetitions. 

Well, you need not worry anymore because we are here with the perfect solution. These surya namaskar variations will not only help you burn more calories but also make your workouts more challenging and interesting. 

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1. Chandra Namaskar 

The next variation isn’t technically a surya namaskar but has similar benefits and will definitely help you break the monotony. The sequence involves some high intensity movements that are sure to leave you drenched in sweat. If you’re bored of surya namaskars, try the moon salutation instead, especially if you workout after sunset. 

 

2. Surya Namaskar A 

This surya namaskar variation has no low-lunges and an additional plank position to help you get that tight core. This variation is great for building core and upper body strength. It’s a great warm up to do before arm balances that require strength and focus. 

 

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3. Surya Namaskar B 

Take it up a notch with this surya namaskar variation. Instead of the low-lunges, this variation involves the warrior 1 pose. Unlike Surya Namaskar A, which focuses on the upper body, this one focuses on your entire body. If you want to work on strength and stamina, this is the variation to go for. 

 

4. Egyptian Sun Salutation

This variation of surya namaskar is extremely challenging and perfect for anyone who has been doing yoga for about a year now. You can take your daily practice up a notch with this high-intensity yoga sequence. 

 

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5. Quick Flow Surya Namaskar 

This surya namaskar variation is perfect for beginners and mainly focuses on your upper body. The most challenging pose in this sequence is the chaturanga dandasana, which engages your core muscles. 

 

6. Ardha Surya Namaskar 

As the name suggests, this surya namaskar variation has about half the number of steps as a usual surya namaskar. This variation involves six poses and is a great warm up for any kind of exercise. 

 

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7. Kneeling Surya Namaskar 

Like the ardha surya namaskar, this one involves six steps too. However, it focuses mainly on your upper body. This variation helps in relieving back pain and also strengthens the upper body. 

 

The Bottomline 

There you go, these yoga variations are sure to elevate your practice. Changing your exercise routine every now and then is essential, especially if you’re working out at home. This helps in staying motivated throughout your fitness journey. 

Which yoga asana is your favourite? Let us know in the comments below. 

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