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Fitness

Sun Salutations Effective in Improving Strength, Endurance, and Body Composition

Sun salutations are a vital part of a physical yoga practice. Often yoga practitioners perform between 10-20 salutations in a class session.

Mindith Rahmat

Written by Mindith Rahmat Last updated on Oct 20, 2021

Sun salutations are a vital part of a physical yoga practice. Often yoga practitioners perform between 10-20 salutations in a class session. Sun salutations can be performed in a variety of different styles, but they usually consist of a series of yoga postures performed in a flowing pace with the breath.

New research in the Asian Journal of Sports Medicine, studies the impact of sun salutations on strength, endurance, and body composition. Researchers examined 49 males and 30 females, who performed 24 cycles of sun salutations, 6 days per week for 24 weeks. Upper body muscle strength was assessed using a bench press 1 Rep Max and a shoulder pressing exercise. Back and leg muscles were tested using muscle dynamometry. Researchers evaluated general body endurance a using push-up and sit-up test, and body composition was assessed using bioelectric impedance analysis.

Research Results: 

  • Muscle strength by bench press showed significant increase in males (29.49 to 36.12) and females (10.5 to 13.16).
  • Strength in the shoulder press also increased in males (22.96 to 26.53), and females (6.83 to 8.83).
  • Endurance by push-ups and sit-ups showed a similar increase in males (19.0to 21.98) and (24.92 to 29.84) and in females (14.66 to 18.56) and (13.16 to 19.23).
  • A significant decrease was noted in the tested body fat percentages, but this was only noted in the female group (27.68 to 25.76). ***BMI also significantly decreased in both the groups.

This new research indicates that the practice of sun salutations may have the potential of improving strength, endurance and body composition. Athletes and fitness enthusiasts should consider taking a yoga class and adding sun salutations to augment their sport activities and workouts.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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