Can Surya Namaskar still work in smog? Yoga expert shares tips to perform it safely

In cities where the air often looks hazy even before sunrise, breathing itself can feel like work. From Delhi to Dubai, pollution has quietly reshaped how our bodies function, especially our lungs.

Yet, one ancient practice continues to find relevance in modern, polluted urban life and that is the Yoga pose called Surya Namaskar or sun salutation.However, the question is: Is Surya Namaskar still safe and beneficial when the air quality is poor? Science suggests that the answer is yes, provided the practice is approached with awareness, preparation and restraint.In an interview with the Times of India, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, shared, "Surya Namaskar has been one of the most revolutionary yoga practices and in the modern day polluted urban cultures, it is all the more necessary.

It reminds us that in the world where the air we live in becomes filled with poisons, only control of the body can be enhanced by disciplined motion, harmony and controlled breath.

Surya Namaskar is precisely such a combined technique to clean the inner system and contribute to the health of respirations."

Why pollution changes the way we should exercise

Air pollution does not just irritate the eyes or throat, it directly impacts lung capacity and breathing efficiency. A landmark 2013 study published in Environmental Health Perspectives found that even short-term exposure to air pollution significantly reduces lung function in healthy adults.

The researchers noted, “Exposure to elevated particulate matter and nitrogen dioxide is associated with significant decrements in lung function.” This means that intense outdoor workouts during high pollution hours can place additional stress on already compromised lungs, making indoor, controlled movement a safer alternative.

Himalayan Siddhaa Akshar said, "When the environment is polluted, the body struggles to sanction energy and clearness.

It states that mindful preparation should be made by the practitioners prior to initiating the sequence. A level head, a fixed will and a tidy indoor environment contribute to making the practice safer. Similar to other exercises, Surya Namaskar can be practiced indoors on times of maximum pollution to shield the lungs and still provide the body with movement, alignment, control of breath.

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Why Surya Namaskar works differently from other workouts

Unlike high-intensity exercises that force rapid breathing, Surya Namaskar synchronises movement with slow, deliberate inhalation and exhalation.

This controlled breathing becomes critical in polluted environments.A 2006 study in the Indian Journal of Physiology and Pharmacology showed that regular yogic breathing practices significantly improve lung capacity and respiratory efficiency. The researchers found, “Slow, controlled breathing techniques enhance vital capacity and overall respiratory efficiency.”It matters in polluted cities because it -

How to perform Surya Namaskar safely in polluted cities

In polluted environments, where you practice matters as much as how you practice.

Himalayan Siddhaa Akshar recommended, "Surya Namaskar is to be done in full senses of breathing in and out. This aware breathing aids in the filtration of the air one inhales in the lungs and unnecessary strain. At a slow rhythmic rate of breathing enables the respiratory system to be effective even in the presence of poor qualities of air in the outside.

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He added, "Another necessary factor is hydration. The human body rids its moisture much quicker in polluted environments and proper hydration is the key to healthy blood circulation and detoxification.

It emphasizes warm water, which should be taken abroad the practice and after it helps to clean the pathways inside the body. It is essential to have the spine and the chest open in such an environment. Practitioners Diaphragm is strengthened after practicing Surya Namaskar, which is the natural expansion of the rib cage and increased lung volume.

"He explained, "This forms a hedging strength against the environmental pressure.

The practitioners have been shouldering to continue to conclude their sessions with pranayama practices that will further enhance the quality of their breaths and overall reduce the nervous system.Once the session is complete, one should remain on the indoors, a few minutes to enable the breath to settle. Harmless ending, either by simple meditation or silent appreciations, would even out the energy and improve mental acuity."A 2019 study in the American Journal of Respiratory and Critical Care Medicine established that breathing polluted air during physical activity accelerates dehydration. The researchers revealed, “Increased ventilation of polluted air increases respiratory water loss and may enhance dehydration during physical activity.”

The takeaway: Surya Namaskar is not a cure but a shield

Surya Namaskar does not cancel pollution nor replace masks or air purifiers but science confirms that it can:

In polluted cities, Surya Namaskar becomes less about fitness and more about functional survival through conscious movement and breath.

As Himalayan Siddhaa Akshar reminded practitioners, "Surya Namaskar is not just a regular routine, but a necessity in everyday life, in particular, in polluted cities. This holy chain is meant to be preserved consciously and through diligent observation to provide the body with a protective mask and new energy, energy and harmony within.

"Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.