Yoga’s popularity has skyrocketed in the past 10 years. In 2023, the number of Americans who practiced yoga reached 34 million. This is a considerable increase from the 25 million who practiced in 2014. CDC data published in 2024 claimed that one in six Americans practiced yoga. 

As yoga becomes one of the most popular workouts for Americans, the lack of education around its history and benefits remains prominent. Many yoga studios have been criticized of appropriating Indian culture, with instructors chanting ‘mystical’ Sanskrit phrases to a largely wealthy, white class without any explanation of the roots. 

To be clear, it is essential to learn the context and culture behind any wellness practice you engage in, especially one you pay $40+ a class for. You may learn added benefits, improve your practice, or find cheaper ways to practice it. 

Let’s dive into it!

To start, we must define Ayurveda. Ayurveda is the whole-body (holistic) system of medicine that began in India more than 3,000 years ago. Ayu means life and veda means knowledge. Ayurvedic practices help to balance different forces in your overall health, and includes information on diet, exercise, meditation, medication, and more. 

Yoga is an essential part of Ayurveda, promoting exercise, mobility, and meditation all in one. The first records of yoga being practiced date back to the Indus valley civilization. The word itself is derived from the Sanskrit root ‘Yuj’, which means ‘to join’. Regular practice is said to lead to the union of one’s individual consciousness with the Universal Consciousness. This indicates perfect harmony between mind and body, or between people and nature. 

Surya Namaskar, also known as Sun Salutation, is considered to be one of the most important yoga flows. The practice includes 12 asnas, or poses, including prayer, raised arms, plank, cobra, and downward dog. Though the poses can be taken at one’s own pace, if done in quick succession, they can quickly increase cardiovascular stamina and provide a great workout targeting all muscle groups. 

However, this flow goes beyond simple exercise. The sun salutation is traditionally also a way to greet the Sun God, Surya, at the beginning of each day. If you pay close attention to the poses, the flow of Surya Namaskar mimics the movement of the sun across the sky. In Hindu mythology, Surya is considered to be the source of all life and energy. By praying to the Sun God every morning in the form of Surya Namaskar, you are practicing gratitude for life on earth. Practicing gratitude is known to be one of the best ways to improve mental health and happiness. 

The specific breathing patterns used in Surya Namaskar can regulate your nervous system. In turn, this reduces stress and anxiety. 

These poses encourage blood flow to the scalp and face, promoting hair growth while preventing wrinkles. The gentle stretching of the pelvic floor in the asnas is known to regulate one’s menstrual cycle while mitigating symptoms such as cramps. The poses further provide blood flow to the intestine, promoting digestive health. Introducing this practice to young children, around 7 or 8 years old, can help both physical and mental health. 

It is generally recommended to work through the flow four to five times at your own pace as a beginner. If you want to test your cardiovascular endurance, do them in rapid succession but remain conscious of your breathing throughout the asnas. Eventually, you may be able to practice the flow up to thirty times or more. 

Practicing Surya Namaskar at sunrise every morning is optimal, but any time in the morning is strongly encouraged. Working through the poses with intentionality of gratitude for life, breathing patterns, and the long history of Ayurveda will improve your practice and maximize the holistic health benefits, even if you are not Hindu.

I strongly encourage you to share your newfound yoga knowledge with your friends who may practice yoga regularly, and to intentionally choose yoga studios that avoid cultural appropriation practices.