Surya Namaskar, also known as the Sun Salutation, is a dynamic 12-pose yoga sequence recognized for its ability to improve flexibility, build functional strength, and promote mental balance. While rooted in ancient reverence for the sun, a modern, evidence-based examination reveals it to be a masterpiece of biomechanical design. This definitive guide moves beyond surface-level instructions to provide a deep, analytical understanding of the practice. This article uniquely synthesizes principles from clinical physiotherapy and exercise science with the profound wisdom of traditional yogic alignment to create a comprehensive framework for practitioners to achieve technical mastery and prevent injury. By deconstructing the anatomical function and physiological impact of each posture, you will learn not just how to move, but why you move that way, transforming your practice into a powerful tool for holistic health.
Key Takeaways
- Surya Namaskar is a Neurological Tool: Beyond physical fitness, the Sun Salutation is an advanced yogic tool for regulating the autonomic nervous system. The synchronisation of deep, diaphragmatic breathing with specific movements is the primary mechanism for reducing stress and enhancing mental clarity.
- Alignment is a Medical Imperative: Correct anatomical alignment is not merely aesthetic; it is a medical necessity to prevent chronic injury. Physiotherapy data indicates that repetitive misalignments in the knee, spine, and shoulder during yoga are a leading cause of musculoskeletal complaints.
- The Sequence is a Biomechanical Masterpiece: The 12-pose flow is engineered to leverage principles like reciprocal inhibition (actively lengthening a muscle by contracting its opposite) and to engage entire kinetic chains, making it a highly efficient method for improving both flexibility and functional strength.
- Timing Determines Physiological Outcome: The benefits of Surya Namaskar are significantly influenced by the principles of chronobiology. Morning practice optimally aligns with the body’s cortisol awakening response for increased energy, while evening practice utilizes peak core body temperature to achieve greater, safer flexibility.
- Variations Serve Different Goals: Classical Surya Namaskar is a balanced sequence for flexibility and mobility. Surya Namaskar B, from the Ashtanga tradition, is a more demanding variation that places greater emphasis on building strength and cardiovascular endurance through additional poses like Utkatasana (Chair Pose) and Virabhadrasana I (Warrior I).
What Exactly is Surya Namaskar?
Surya Namaskar is a precisely structured sequence of twelve yoga postures, or asanas, that are dynamically linked together by synchronized breath, known as vinyasa, to create a continuous flow of movement. The name, from Sanskrit, translates to “salutation to the sun.” While often used as a warm-up, a complete and well-rounded practice of Surya Namaskar is a comprehensive mind-body discipline in its own right. It is designed to methodically move the spine through its full range of motion—flexion (forward bending) and extension (back bending)—while systematically engaging every major muscle group in the body.
The true sophistication of the practice, however, lies in its impact on the autonomic nervous system. The deliberate cadence of deep inhalation and exhalation, synchronized with expansive and contractive movements, acts as a powerful regulator. It facilitates a shift from a sympathetic state (the “fight-or-flight” response, often chronically activated by modern stressors) to a parasympathetic state (the “rest-and-digest” system). This neurological shift is the primary mechanism behind the practice’s well-documented ability to reduce anxiety, lower cortisol levels, and cultivate a sense of profound calm and mental clarity. Therefore, to define Surya Namaskar simply as a physical exercise is to overlook its primary function as a tool for achieving psychophysiological balance.
Is Surya Namaskar considered yoga?
Yes, Surya Namaskar is a fundamental and integral part of modern Hatha and Vinyasa yoga practices, serving as a foundational sequence for many classes.
What part of the body does Surya Namaskar work?
Surya Namaskar is a full-body workout that engages the core, strengthens the arms and legs, tones the spine, and improves the flexibility of the hamstrings, hips, and shoulders.
Why is the Sequence so Biomechanically Effective?
The biomechanical effectiveness of Surya Namaskar stems from its intelligent design, which utilizes key physiological principles to create a full-body workout that is both safe and efficient. The sequence is not a random assortment of poses but a continuous kinetic chain that leverages reciprocal inhibition, engages fascial lines, and promotes neuromuscular adaptation.
- Reciprocal Inhibition: This is a primary neurological principle at play. When you consciously contract a muscle (the agonist), your central nervous system automatically sends a signal to its opposing muscle (the antagonist) to relax. For instance, in Bhujangasana (Cobra Pose), contracting your back extensor muscles to lift your chest sends a signal to your abdominal and chest muscles to lengthen. Immediately transitioning to Adho Mukha Svanasana (Downward-Facing Dog) reverses this: you contract your abdominals, which signals your back muscles to relax and stretch. This constant, rhythmic interplay allows you to achieve deeper flexibility more safely than in static stretching alone.
- Full-Body Kinetic Chains: The sequence forces your body to work as an integrated system, not as isolated parts. In Dandasana (Plank Pose), for example, you create a kinetic chain from your hands, through your arms, core, and legs, all the way to your heels. This teaches the body functional strength and stability, where different muscle groups must cooperate to maintain a position. This is profoundly different from isolated gym exercises and translates more directly to real-world strength and posture.
- Fascial Line Engagement: Modern anatomy recognizes the importance of fascia, the web of connective tissue that encases and links all of your muscles. Surya Namaskar methodically stretches and loads the body’s major fascial lines. The forward folds (Hastapadasana) target the entire Superficial Back Line (from the soles of your feet to your brow), while the backbends (Hasta Uttanasana, Bhujangasana) engage the Superficial Front Line. This holistic stretching improves overall mobility and can release tension in ways that isolated muscle stretching cannot.
Does Surya Namaskar improve posture?
Yes, by strengthening the core and back muscles and increasing spinal flexibility, regular practice of Surya Namaskar is highly effective at improving posture and correcting postural imbalances.
Is Surya Namaskar considered cardio?
When performed at a brisk, continuous pace, Surya Namaskar elevates the heart rate into the aerobic zone, making it an excellent cardiovascular workout comparable to jogging or cycling.
Read more: best yoga asanas for weight loss
How Should Each of the 12 Poses Be Performed for Peak Safety and Benefit?
Performing each Surya Namaskar pose with precise anatomical alignment is essential for activating the correct muscles, protecting the joints from injury, and realizing the full therapeutic benefit of the practice. The following guide deconstructs each asana from a clinical perspective. This sequence details a half-round leading with the right leg; the second half is repeated leading with the left.
1. Pranamasana (Prayer Pose)
Primary Action:
Establish a neutral, stable foundation.
Anatomical Focus:
Grounding through the feet engages the tibialis anterior and peroneal muscles. Activating the quadriceps (vastus group) by lifting the kneecap protects the knee joint. The spine is neutral, with the core (transverse abdominis) gently engaged.
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Physiotherapy Cue:
Imagine a string pulling the crown of your head upward while your tailbone gently lengthens downward. This creates axial extension, decompressing the spine before movement begins.
2. Hasta Uttanasana (Raised Arms Pose)
Primary Action:
Thoracic and upper-back extension.
Anatomical Focus:
The erector spinae muscles of the mid-to-upper back contract to create the arch. The gluteus maximus is engaged to stabilize the pelvis and protect the lower back. The pectoralis major and minor receive a stretch.
Physiotherapy Cue:
Initiate the backbend by lifting your sternum (breastbone) toward the ceiling, not by crunching your lower back. Keep your biceps by your ears to ensure the movement comes from the spine, not just the shoulders.
3. Hastapadasana (Hand to Foot Pose)
Primary Action:
Forward spinal flexion and hamstring stretch.
Anatomical Focus:
This pose deeply stretches the entire posterior chain: the hamstring group, the gastrocnemius (calf), the glutes, and the back extensors.
Physiotherapy Cue:
The single most important cue is to hinge from the hips, not the waist. To do this effectively, bend your knees generously. This keeps the lumbar spine long and neutral, placing the stretch safely in the belly of the hamstrings rather than on the ligaments of the lower back.
4. Ashwa Sanchalanasana (Equestrian Pose)
Primary Action:
Deep hip flexor stretch.
Anatomical Focus:
The psoas and iliacus muscles of the back leg are stretched. The front leg’s glutes and quadriceps are engaged to maintain stability.
Physiotherapy Cue:
Knee-over-ankle alignment in the front leg is non-negotiable. This 90-degree angle ensures that body weight is distributed through the leg’s musculature rather than stressing the patellar tendon or knee ligaments. Sink the hips forward and down to maximize the stretch in the back leg’s hip flexor.
5. Dandasana (Plank Pose)
Primary Action:
Full-body isometric stabilization.
Anatomical Focus:
This is an actual full-body pose. It engages the core (rectus abdominis, transverse abdominis, obliques), chest (pectorals), shoulders (deltoids), arms (triceps), and back (serratus anterior, latissimus dorsi).
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Physiotherapy Cue:
Create an “active plank.” Push the floor away to protract the shoulder blades slightly (this engages the serratus anterior, a key shoulder stabilizer). Simultaneously, draw your navel firmly toward your spine. This co-contraction prevents the hips from sagging, which is the primary cause of plank-related lower back pain.
6. Ashtanga Namaskara (Eight-Limbed Salute)
Primary Action:
Controlled eccentric strengthening of the upper body.
Anatomical Focus:
This pose strengthens the triceps, pectoralis major, and anterior deltoids as you control the descent.
Physiotherapy Cue:
Keep your elbows tucked tightly against your ribs as you lower down. Allowing them to flare out places significant stress on the rotator cuff tendons and the shoulder joint capsule. The hips should remain slightly elevated off the floor.
7. Bhujangasana (Cobra Pose)
Primary Action:
Spinal extension and chest opening.
Anatomical Focus:
Primarily strengthens the erector spinae group. It also stretches the abdominals and chest.
Physiotherapy Cue:
Press the tops of your feet firmly into the mat. This engages the legs and glutes, providing a stable base and protecting the lower back. As instructed by alignment master B.K.S. Iyengar, the lift should feel like it’s coming from the mid-back, with the shoulders rolling down and away from the ears. Avoid jamming your head back; keep the neck long.
8. Adho Mukha Svanasana (Downward-Facing Dog)
Primary Action:
Full-body posterior chain stretch and upper body strengthening.
Anatomical Focus:
Stretches the latissimus dorsi, hamstrings, and calves. Strengthens the deltoids and triceps.
Physiotherapy Cue:
Prioritize a straight spine over straight legs. Bend your knees as much as needed to tilt your sit bones high toward the ceiling. Press firmly into the knuckles of your fingers to protect your wrists, and externally rotate your upper arms (turn your biceps forward) to create space for your neck and shoulders.
9-12. The Return Sequence
Steps 9 (Ashwa Sanchalanasana), 10 (Hastapadasana), 11 (Hasta Uttanasana), and 12 (Tadasana/Pranamasana) are repeats of the earlier poses as you return to the starting position. The same anatomical and safety cues apply, ensuring symmetrical engagement and stretching for both sides of the body.
Can you do Surya Namaskar with bad knees?
Yes, with modifications. Ensure perfect knee-over-ankle alignment in lunges and keep a micro-bend in the knees in Downward Dog and Plank to engage muscles and protect the joint.
How do you protect your wrists in Sun Salutation?
Protect your wrists by distributing weight across the entire hand, especially pressing down into the knuckles of the index finger and thumb, rather than collapsing weight onto the heel of the hand.
What Are the Highest-Risk Mistakes in Surya Namaskar and How Can They Be Corrected?
The most significant mistakes in Surya Namaskar are biomechanical faults that, when performed repetitively, create micro-trauma that can lead to chronic injury. Understanding these risks from a clinical perspective is key to a sustainable, lifelong practice. Below is a breakdown of common faults and their corrections, based on principles of physiotherapy.
| Biomechanical Fault | Clinical Risk / Consequence | V3.0 Correction for Injury Prevention |
|---|---|---|
| 1. Rushing the Sequence | Compromised form, reduced proprioception, and increased risk of acute injury (e.g., muscle tear) due to lack of control. | Slow Down. Focus on perfecting the alignment in each pose before attempting to build speed. Quality of movement must always precede quantity. |
| 2. Sagging Hips in Dandasana (Plank) | Excessive compressive and shear forces on the lumbar spine (L4-L5 vertebrae), leading to chronic lower back pain and potential disc bulge. | Engage the Transverse Abdominis. Actively pull your navel towards your spine to create a “corset” of core stability that keeps the spine neutral. |
| 3. Knee Extending Past Ankle in Lunges | High shearing forces on the knee joint, straining the patellar tendon and anterior cruciate ligament (ACL). Can lead to Patellofemoral Pain Syndrome. | Maintain a 90-Degree Angle. The front shin must remain perpendicular to the floor. If you cannot see your toes, your knee is too far forward. |
| 4. Rounding the Lower Back in Forward Folds | Places direct pressure on the intervertebral discs of the lumbar spine instead of the hamstring muscles. Risk of disc herniation or ligament sprain. | Hinge from the Hip Crease. Bend your knees generously to allow your pelvis to tilt forward, keeping the spine long. The goal is abdomen-to-thigh, not nose-to-knee. |
| 5. Shoulder Hunching in Cobra/Downward Dog | Narrows the subacromial space in the shoulder, risking impingement of the rotator cuff tendons and leading to chronic shoulder pain and bursitis. | Depress and Retract the Scapulae. Actively pull your shoulder blades down your back and away from your ears. In Downward Dog, externally rotate the upper arms. |
| 6. Holding Your Breath | Increases blood pressure, creates tension, and prevents the neurological benefits of the practice. Defeats the purpose of vinyasa. | Let Breath Lead Movement. The breath should be the metronome for your practice. Inhale to expand and lengthen; exhale to contract and fold. |
Why does my lower back hurt during Sun Salutation?
Lower back pain during Surya Namaskar is most often caused by sagging hips in Plank pose or by rounding the lumbar spine in forward folds instead of hinging at the hips.
Can Surya Namaskar cause shoulder pain?
Yes, incorrect alignment, particularly letting the shoulders hunch up towards the ears in Cobra and Downward-Facing Dog, can lead to shoulder impingement and pain.
How Should Breathing Be Synchronized for Optimal Physiological Effect?
The synchronization of breath (pranayama) with movement in Surya Namaskar is a core principle that transforms the sequence from mere physical exercise into a potent physiological tool. The pattern is simple but profound: inhale on movements that create space and expand the chest, and exhale on movements that compress the body or involve folding. This pattern is not arbitrary; it is based on biomechanical logic.
- Inhale on Expansion: Inhaling naturally lifts and expands the rib cage. Pairing this with movements like Hasta Uttanasana (Raised Arms Pose) and Bhujangasana (Cobra Pose) allows for a deeper, more supported backbend and chest opening. The intake of breath provides the physical volume to support the extension.
- Exhale on Contraction: Exhaling naturally causes the core to engage and the abdomen to draw inward. Pairing this with forward folds like Hastapadasana allows you to go deeper into the pose, as there is less volume in the abdomen to obstruct the fold. Similarly, exhaling on the descent to Ashtanga Namaskara helps maintain core stability.
| Pose No. | Sanskrit Name | Breath Cue | Biomechanical Rationale |
|---|---|---|---|
| 1 | Pranamasana | Exhale | Ground and center before beginning. |
| 2 | Hastauttanasana | Inhale | Inhalation lifts the rib cage, supporting spinal extension. |
| 3 | Padahastasana | Exhale | Exhalation helps empty the lungs, allowing for deeper compression. |
| 4 | Ashwa Sanchalanasana | Inhale | Inhalation expands the chest, facilitating the upward gaze and stretch. |
| 5 | Dandasana/Ashtanga | Exhale | Exhalation engages the core for the controlled descent. |
| 6 | Ashtanga Namaskara | Hold | A brief retention of breath (kumbhaka) builds internal heat and focus. |
| 7 | Bhujangasana | Inhale | Inhalation supports the lift and expansion of the chest. |
| 8 | Adho Mukha Svanasana | Exhale | Exhalation engages the core to lift the hips. |
| 9 | Ashwa Sanchalanasana | Inhale | Inhalation supports the chest-opening action. |
| 10 | Padahastasana | Exhale | Exhalation allows for a deeper forward fold. |
| 11 | Hastauttanasana | Inhale | Inhalation powers the upward lift and backbend. |
| 12 | Pranamasana | Exhale | Return to the centered starting point. |
What is the breathing technique in Surya Namaskar called?
The breathing technique is a form of Ujjayi Pranayama, where the breath is made slightly audible by a gentle constriction in the back of the throat, which helps to regulate its pace.
What happens if you don’t breathe correctly in yoga?
Incorrect breathing can lead to muscle tension, dizziness, increased blood pressure, and a failure to achieve the stress-reducing benefits of the practice.
Read more: Science of breathing in yoga
What Is the Real Difference Between Surya Namaskar A and B?
What Is the Real Difference Between Surya Namaskar A and B?The primary difference between the classical Surya Namaskar and Surya Namaskar B is an increase in cardiovascular demand and muscular load due to the inclusion of powerful, strength-building poses. While the classical sequence is balanced, Surya Namaskar B, which originates from the Ashtanga Vinyasa tradition, is specifically designed to build more internal heat (tapas) and physical power.
Surya Namaskar A is also from the Ashtanga tradition and is very similar to the classical version but typically transitions from Plank directly to Chaturanga Dandasana (Four-Limbed Staff Pose) instead of Ashtanga Namaskara.
| Feature | Classical Surya Namaskar | Surya Namaskar B |
|---|---|---|
| Primary Goal | Flexibility, Mobility, Full-body Warm-up | Strength Building, Cardiovascular Endurance, Heat Generation |
| Number of Poses | 12 | 19 |
| Key Additional Poses | None | Utkatasana (Chair Pose): A powerful squat that deeply engages the quadriceps, glutes, and core. Virabhadrasana I (Warrior I): A deep lunge that builds leg strength and hip flexibility, performed on both sides. |
| Cardiovascular Demand | Moderate to High | High to Very High. The inclusion of Utkatasana and Virabhadrasana I significantly increases the metabolic demand. |
| Strength Requirement | Moderate | High. Requires significant leg, core, and upper body strength, particularly for the vinyasa flow between sides. |
| Ideal for | Beginners, Hatha yoga practice, a general warm-up, focusing on flexibility. | Intermediate/Advanced practitioners, Vinyasa/Power yoga, when the goal is a strenuous workout. |
Conclusion: If your goal is mobility, a gentle warm-up, or learning the foundational flow, the classical Surya Namaskar is ideal. If your goal is to build significant strength, challenge your cardiovascular system, and prepare for a powerful Vinyasa practice, Surya Namaskar B is the more appropriate choice.
Which Surya Namaskar is best for weight loss?
Surya Namaskar B is generally more effective for weight loss due to its higher intensity and greater muscle engagement, leading to a higher calorie burn per round.
Can a beginner do Surya Namaskar B?
A beginner can attempt it, but it is challenging. It is recommended to first master the alignment in the classical Surya Namaskar and build foundational strength before moving to version B.
When is the Best Time to Practice: A Chronobiological Analysis?
The optimal time to practice Surya Namaskar can be determined through the scientific lens of chronobiology, which confirms that both morning and evening sessions offer distinct physiological advantages. The “best” time is not a universal rule but depends entirely on your individual goals and the body’s natural circadian rhythms.
| Factor | Morning Practice (6–8 AM) | Evening Practice (6–8 PM) |
|---|---|---|
| Primary Goal | Energizing, Boosting Metabolism, Mental Clarity | De-stressing, Deep Stretching, Improving Sleep |
| Cortisol (Stress/Alertness Hormone) | High. Practice complements the Cortisol Awakening Response (CAR), the body’s natural morning surge of cortisol that promotes alertness. | Low. Practice helps to further lower evening cortisol, down-regulating the nervous system and preparing the body for sleep. |
| Core Body Temperature | Low. Muscles and connective tissues are cooler and less pliable. Practice requires a mindful warm-up to prevent injury. | High. Body temperature peaks in the late afternoon. This increased tissue temperature allows for greater flexibility and a reduced risk of muscle strain. |
| Flexibility Potential | Lower. You are working against your body’s natural morning stiffness. Progress may feel slower. | Higher. The day’s activities and higher body temperature make this the ideal time to work on increasing your range of motion safely. |
| Melatonin (Sleep Hormone) | Very Low. Morning light exposure during practice helps to suppress melatonin, reinforcing a healthy sleep-wake cycle. | Rising. A calming evening practice can stimulate the parasympathetic nervous system, which works in concert with rising melatonin levels to promote restful sleep. |
| Performance/Strength | Moderate. Neuromuscular performance is generally good but not at its peak. | Peak. For most people, muscular strength and reaction time peak in the late afternoon/early evening. |
Analytical Conclusion: For individuals seeking to boost energy, establish a strong daily routine, and enhance metabolic function, a morning practice is physiologically superior. For those aiming to increase flexibility, release the day’s accumulated stress, and improve sleep quality, an evening practice offers clear, evidence-based advantages. The most critical factor remains consistency; a daily practice at any time is far more impactful than sporadic sessions at the “perfect” time.
Is it OK to do yoga right before bed?
Yes, a gentle, calming yoga practice like a slow Surya Namaskar can be very beneficial before bed as it helps to calm the nervous system and improve sleep quality.
How long after waking up should I do yoga?
It is ideal to wait at least 15-20 minutes after waking to allow the spinal discs to rehydrate and the body to awaken. Practicing immediately upon waking can increase the risk of back strain.
What is an Ideal 7-Day Plan for Meaningful Progression?
A structured 7-day plan for starting Surya Namaskar should be based on the principles of motor learning and progressive overload, focusing first on safety and precision before building intensity. This approach ensures the development of correct neuromuscular patterns, which form the bedrock of a safe and sustainable long-term practice.
- Day 1: Proprioceptive Mapping (2 Slow Rounds)
Goal: To establish the basic mind-body connection. Hold each of the 12 poses for 5 full breaths. Do not worry about flow. Use this day to feel the target muscles and learn the correct alignment for your body. This is purely about proprioceptive feedback. - Day 2: Breath Regulation (3 Slow Rounds)
Goal: To link the breath to the nervous system. Focus exclusively on the breathing pattern: inhale on expansion, exhale on contraction. Let the breath guide the movement, even if it feels unnaturally slow. This begins the process of autonomic regulation. - Day 3: Creating the Kinetic Chain (4 Rounds)
Goal: To begin linking the poses into a smooth flow. Aim for one breath per movement. The focus is on the transitions—how you move from one pose to the next with control and stability. - Day 4: Bilateral Symmetry (4 Full Rounds)
Goal: To ensure balanced development. Perform two rounds leading with the right leg, and two leading with the left. Pay close attention to any differences in strength or flexibility between your two sides. This is diagnostic, helping you identify your body’s natural imbalances. - Day 5: Alignment Audit & Refinement (5 Rounds)
Goal: To solidify safe movement patterns. With the sequence now more familiar, your mental energy can shift to refining alignment. Actively check key safety points: knee-over-ankle, neutral spine in plank, shoulders away from ears. - Day 6: Building Endurance (6-8 Rounds)
Goal: To begin challenging the cardiovascular system. Maintain a steady, rhythmic pace without sacrificing form. The objective is to sustain elevated heart rate and muscular engagement for a longer duration. - Day 7: Meditative Integration (8+ Rounds)
Goal: To internalize the practice. Attempt to practice with a soft, unfocused gaze (“drishti”) or with eyes closed. The movement should feel less mechanical and more like a moving meditation, indicating that the neuromuscular patterns have become ingrained.
How many Surya Namaskar should be done in a day?
For general health and fitness, 12 rounds of Surya Namaskar daily is a widely recommended and highly effective goal. Beginners should start with 2-4 and gradually increase.
Is it OK to take a break during Surya Namaskar?
Yes, especially for beginners. It is better to pause in Tadasana (Mountain Pose) or Balasana (Child’s Pose) to catch your breath and refocus than to continue with poor form.
Frequently Asked Questions (FAQ)
- Does Surya Namaskar help reduce belly fat?
While you cannot spot-reduce fat, Surya Namaskar is an excellent full-body workout that burns calories, boosts metabolism, and strengthens the core. When combined with a healthy diet, it is highly effective for overall weight management, which includes reducing belly fat. - Can I practice Surya Namaskar if I have high blood pressure?
Individuals with unmanaged high blood pressure, heart conditions, or hernias should consult a doctor before practicing. The practice can be modified (e.g., moving slower, avoiding breath-holding) to be made safer, but medical guidance is essential. - Why do I feel dizzy during Surya Namaskar?
Dizziness is often a sign of improper breathing (e.g., holding the breath or breathing too shallowly) or dehydration. Ensure you are breathing deeply and consistently and are well-hydrated before you begin. - Can Surya Namaskar replace going to the gym?
For many fitness goals, yes. It provides cardiovascular conditioning, bodyweight strength training, and flexibility work in a single routine. While it may not build maximal muscle mass like heavy weightlifting, it excels at creating lean, functional strength. - Is it necessary to do a cool-down after Surya Namaskar?
Yes, a 5-10 minute cool-down is highly recommended. Finishing your practice with a few gentle stretches and several minutes of rest in Savasana (Corpse Pose) allows your heart rate to return to normal and helps the nervous system fully integrate the benefits of the practice.
