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San Jose State University, Department of Kinesiology, One Washington Square, San José, CA 95192, USA
Received 18 March 2009; received in revised form 25 April 2010; accepted 30 April 2010
KEYWORDS Summary With the recent rise in obesity awareness and the increased understanding of the
Cardiorespiratory; importance of physical activity in promoting overall health, greater emphasis has been placed
Exercise; on improving physical fitness to enhance quality of life. Surya Namaskar, a component of Hatha
Fitness; Yoga, has been practiced by Asian Indians for hundreds of years and is often used in place of
Metabolic; a typical fitness program. It consists of a series of postures (asanas) that are repeated 12 times
Weight Loss; per round. Only one published study has looked specifically at Surya Namaskar, measuring the
Yoga energy cost of individual asanas (Sinha et al., 2004). However, practitioners typically perform
several rounds of the asanas during a session.
Purpose: To assess the cardiorespiratory and metabolic responses of four rounds of Surya Na-
maskar, a typical amount performed by practitioners, to determine its potential as a training
and weight loss tool.
Methods: Six healthy Asian Indian men and women (18e22 years) who had trained in Surya Na-
maskar for over two years participated in the study. Testing was completed in a single session
lasting about 30 min. To measure heart rate and oxygen consumption while performing the four
rounds, participants were connected to a heart rate monitor and the Oxycon Mobile Metabolic
System.
Results: Participants exercised at 80% of age-predicted maximal heart rate (HRmax) during
Round 2, 84% during Round 3, and 90% during Round 4. Average intensity during the four rounds
was 80% HRmax, sufficient to elicit a cardiorespiratory training effect. Oxygen consumption
averaged 26 ml/kg/min during each round, resulting in an energy expenditure of 230 kcals
during a 30 min session for a 60 kg individual.
Conclusion: Regular practice of Surya Namaskar may maintain or improve cardiorespiratory
fitness, as well as promote weight management.
ª 2010 Elsevier Ltd. All rights reserved.
* Touro College of Medicine, Department of Pathology, 230 West 125th Street, New York, NY 10027, USA. Tel.: þ1 646 981 4500/1 408 924
1000.
E-mail address: bhavesh.mody@gmail.com
1360-8592/$ - see front matter ª 2010 Elsevier Ltd. All rights reserved.
doi:10.1016/j.jbmt.2010.05.001
344 B.S. Mody
Table 1 Heart rate, oxygen consumption, and respiratory exchange ratio at baseline and during each round. (HR Z bpm;
VO2 Z ml/kg/min).
Participant Baseline average Round 1 Round 2 Round 3 Round 4
HR VO2 RER HR VO2 RER HR VO2 RER HR VO2 RER HR VO2 RER
1 94 8.1 0.75 122 15.8 0.80 126 16.1 0.90 131 16.3 0.93 137 17.1 0.96
2 85 8.3 0.68 154 26.6 0.81 174 31.1 1.00 186 32.3 1.06 197 33.9 1.12
3 91 6.2 0.7 145 22.5 0.76 167 25.1 0.96 175 27.7 1.00 182 28.4 1.04
4 100 8.4 1.07 135 25.2 0.91 164 30.6 1.06 169 31.3 1.05 183 34.5 1.08
5 80 5.1 0.9 139 23.2 0.78 166 25.7 0.97 178 26.7 1.04 184 26.8 1.03
Mean 90 7.22 0.82 139 22.7 0.81 159 25.7 0.98 168 26.9 1.02 177 28.1 1.04
SD 7.78 1.49 0.16 11.98 4.15 0.06 19.03 6.03 0.06 21.44 6.35 0.05 22.85 7.04 0.06
measured for individual asanas, the typical Surya Namaskar participating in rigorous physical activity on the day of
practitioner rarely does a single asana. Thus, the purpose of testing and to rest the night before. In addition, all were
this study was to assess the cardiorespiratory and metabolic asked to wear loose fitting, light clothing.
responses of four rounds of Surya Namaskar, a typical Upon arriving at the laboratory, participants had their
amount performed by practitioners, to determine its height and weight measured with light clothing and no
potential as a training and weight loss tool. shoes. A Polar heart rate transmitter was then placed
around their chests, and they wore a face mask that
Methods covered the nose and mouth. A vest carrying two modules
was placed over the chest; the modules wirelessly trans-
mitted VO2, ventilation (VE), and carbon dioxide production
Because Asian Indians are the population most likely to
(VCO2) to the Oxycon Mobile Metabolic System computer.
practice Surya Namaskar as their primary form of physical
Participants were asked to remain within 10 feet of the
activity, potential participants were recruited from local
computer. Breath-by-breath data were continuously dis-
mandirs in the San Francisco South Bay Area. Six healthy Asian
played. When the equipment was in place, resting HR, VO2,
Indian participants (3 men, 3 women) volunteered to
VCO2, and VE were recorded. Respiratory exchange ratio
participate; all had been training in Surya Namaskar for over
(RER) was calculated by dividing VO2 into VCO2. Partici-
two years and were well acquainted with its practice. An
pants were given 5 min to prepare for the exercise in their
equipment malfunction occurred while testing one female
normal manner (e.g., stretching, meditation). Following
participant; her data were not included in the analyses. All
this 5 min preparation, participants continuously performed
participants completed a health history questionnaire to
12 repetitions of each of the 12 asanas (1 round),
ensure they met the inclusion criteria of the study. Partici-
completing a total of 4 rounds. Average time to complete 4
pants were healthy Asian Indian Surya Namaskar practi-
rounds was 12 min. Mantras were said mentally during the
tioners between the ages of 18 to 50 years. All participants
rounds. At the end of each round, participants were asked
had prior training in Surya Namaskar. In addition, all partic-
if they could continue into the next round or if they wished
ipants were classified as low risk according to the American
to stop. Participants were instructed to mimic the pace
College of Sports Medicine (ACSM) risk stratification. None of
they typically perform the exercise when on their own.
the participants were smokers (American College of Sports
Medicine ACSM, 1998). The study was approved by the San
Jose State University Institutional Review Board, and all Results
participants provided written, informed consent.
All testing was completed in a single session at the San The age, height, and body weight of the five participants
Jose State University Exercise Physiology/Biomechanics who completed testing were (mean standard deviation)
Laboratory. Participants were asked to refrain from 19.8 1.5 years, 172.7 10.4 cm, and 61.0 5.0 kg,
Table 2 Age, calculated maximal heart rate, and percentage of calculated maximal heart rate at baseline and during each
round. (Age Z years; HRmax Z bpm).
Participant Age HRmax Baseline Round 1 Round 2 Round 3 Round 4
%HRmax %HRmax %HRmax %HRmax %HRmax
1 22 198 47 62 64 66 69
2 20 200 43 77 87 93 98
3 19 201 45 72 83 87 90
4 21 199 50 68 82 85 92
5 18 202 40 69 82 88 91
Mean 20.0 200 45 69 80 84 88
SD 1.58 1.58 4 6 9 10 11
346 B.S. Mody
respectively. Mean HR for the group during the 4 rounds was output (Whaley et al., 2006). The participants in this study
156 19 bpm. Heart rate at baseline was 90 8 bpm and expended approximately 100 kcal every 15 min (400 kcal/
increased during each round (Table 1). Mean VO2 for the hr). Because the participants commented that they could
group during the 4 rounds was 23.14 4.88 ml/kg/min. continue beyond 4 rounds, additional calories could
From baseline, VO2 increased to about 28 ml/kg/min during possibly be burned before fatigue. The participants were
round (Table 1), representing an 8 METs workload (Table exercising at an average intensity of 6.3 METs. During round
3). In all cases, the exercise became more strenuous as four, participants were exercising at about 8 METs
the participants completed each round. Age-predicted MHR (Figure 2); based on this exercise intensity and the high
was determined using the formula 220 e age in years. caloric expenditure, four rounds of Surya Namaskar meets
Percentage of age-predicted MHR for each participant the ACSM guidelines for weight management (American
during each round is presented in Table 2. Participants College of Sports Medicine ACSM, 1998).
completed the 4 rounds in approximately 15 min, including Results from this study suggested that performing Surya
a brief recovery period. Although VO2 increased during each Namaskar at a pace of 3 min per round met the ACSM
round, the mean workload during the 4 rounds was 6.3 guidelines for energy expenditure in weight management.
METs. This resulted in an energy expenditure of approxi- It should be noted that weight management is multifacto-
mately 6.7 kcal/min, or 400 kcal/hr (Table 3). rial and that it is just one aspect of a healthy lifestyle.
Proper diet, balanced lifestyle, and energy expenditure all
Discussion work together to promote healthy living. Exercise is just
one aspect of energy expenditure that plays a part in
weight management. Surya Namaskar is relatively new to
Surya Namaskar is a component of Hatha Yoga that consists
the western world but common to East Asian populations
of 12 postures performed sequentially 12 times per round.
who perform it as an alternative to traditional methods of
For many Asian Indians, Surya Namaskar is a vital method of
aerobic exercise. This study is the first step in identifying
maintaining fitness. Yoga is recognized to improve flexi-
the effectiveness of Surya Namaskar in comparison to those
bility; however, its application as a weight management
traditional aerobic exercise regimes. While this study is
and fitness tool has been unrealized.
suggesting there is a possibility that Surya Namaskar can be
According to ACSM, a moderate to high intensity corre-
an effective aerobic tool, more complete investigations
lates to a HR of about 64e94% MHR. While working below
need to be conducted before a definite answer can be
this level has the potential to induce a training effect, the
given. The small sample size and simple methodology made
likelihood of training adaption is greatly increased when
working within this training zone. As a group, the partici-
pants exercised at 69% of age-predicted MHR during round
1, 80% during round 2, 84% during round 3, and 88% during
round 4. Mean intensity during the 4 rounds was 80% of age-
predicted MHR. Such a high intensity is typically associated
with low duration activity, but in this study participants
reported that they were not exhausted after exercising for
approximately 12 min (4 rounds).
Caloric expenditure while performing Surya Namaskar
was measured in this study. Because Surya Namaskar is
practiced by the target population as an alternative to
traditional fitness methods, it is also being used as
a substitute for traditional weight management methods.
Weight management is a function of energy (food) intake
and energy expenditure, including physical activity. An
exercise energy expenditure of 150-400 kcal/day (or about
6 METs) is recommended by ACSM to maintain weight.
Coupled with resting metabolism, this energy expenditure Figure 2 Metabolic equivalent at baseline and during each
is typically sufficient to balance energy input with energy round.
Acute effects of Surya Namaskar 347
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