Sun Salutations (Surya Namaskar)

Sun Salutations form the backbone of many yoga practices by combining 12 poses into a flowing sequence that beginners can master in just 15 minutes daily. Faster than the average home routine, this full-body workout burns approximately 200 calories per half-hour while improving cardiovascular endurance. Outperforms #8 Iyengar Yoga for flexibility gains without requiring props, as each cycle stretches the spine and hamstrings through continuous movement.