The Sun sustains life on Earth and the connection of Man with the Sun was realized early on by India’s ancient civilization. This is evident in various rituals and Yogasanas that are focused towards the worship of the Sun. If you are looking at Surya Namaskar for weight loss, do realize that this is one of the many benefits that will accrue with the practice of the Yogic Surya Namaskar. Surya Namaskar, an integral part of Yoga, has manifold holistic benefits to the body, mind, and soul.

Surya Namaskar – Simple Yoga While Travelling

Yoga is especially ideal for those on the go, people who are frequent travellers and want to adhere to a fitness regimen. Surya Namaskar is perfect for such people, as this can be practised anywhere, out in a garden or inside your hotel room.

For travellers, Yoga not only helps in fitness, but it also helps them in staying oriented and calm in the midst of the travails of travel. Yoga helps in taking their travel experience to a different level and they can see people and destinations in a totally new perspective.

Surya Namaskar For Weight Loss

Surya Namaskar has proven to be an effective panacea for weight loss. Studies have shown that Surya Namaskar for weight loss is something that can be practised at home or anywhere else, even if you are travelling. It is a great way for fitness and weight loss without the need for expensive equipment or complex treatments.

Adopt Surya Namaskar for a holistic and healthy lifestyle, irrespective of your schedule or occupation. It is something that can be incorporated seamlessly into your lifestyle.

Surya Namaskars In Yoga | वजन घटाने के लिए सूर्य नमस्कार

Though Surya Namaskar was being practised in different forms in India for thousands of years, it was in the 20th century that it became a part of Yoga.

What is Surya Namaskar? Is Surya Namaskar for weight loss effective? Before finding answers to the question about Surya Namaskar for weight loss, it is necessary to understand what exactly is Surya Namaskar.

In simple terms, Surya Namaskar is a salutation to the Sun God and is traditionally done in the morning when the Sun has risen. It is an activity that is done usually as a prelude to further Yoga asanas. Surya Namaskar is a warmup exercise that prepares you for further Yogic practice.

In Sanskrit, Surya refers to the Sun, and Namaskar means salutation or greeting. Thus Surya Namaskar is a salutation to the Sun. One complete Surya Namaskar consists of 12 steps. It may be noted that these 12 steps are not separate Yoga asanas as is generally believed. It is the perfect workout for you to start your day.

Surya Namaskar has many holistic benefits. Surya Namaskar for weight loss is one of the popular and modern applications of this ancient Yogic Kriya.

Different Poses of Surya Namaskar for Weight Loss | Surya Namaskar Postures | Surya Namaskar Poses

Weight Loss with Surya Namaskar: Mastering the Poses

Over time different forms of Surya Namaskar have evolved with many variations, however, most of these forms consist of 12 basic steps. The easiest and most popular of these forms is the classical Hatha Surya Namaskara. It is the best Surya Namaskar for beginners. These Surya Namaskar asanas or steps form eay Yoga for beginners at home.

Here are Surya Namaskar: 12 Steps With Explanation.

Surya Namaskar Steps

Step 1

Pranamasana or Prayer Pose

In this step, stand erect with legs together and hands clasped in a Namaskar pose.

Step 2

Hasta Uttanasana or Raised Arms Pose

Inhale and stretch the arms upward, lengthening the spine and opening the chest.

Step 3

Uttanasana or Standing Forward Bend 

Exhale and fold forward from the hips, bringing the hands to touch the floor or legs, promoting flexibility in the spine and hamstrings.

Step 4

Ashwasanchalasana or Equestrian Pose

Inhale and step the right leg back, lowering the right knee while keeping the left knee bent, stretching the hip flexors.

Step 5

Dandasana or Stick Pose

As you exhale, bring the left leg back to join the right leg, coming into a plank position, engaging the core and strengthening the arms.

Step 6

Ashtanga Namaskar or Salutation with Eight Body Parts

Lower the knees, chest, and chin to the floor, with the hips slightly raised, and the eight limbs (two hands, two feet, two knees, chest, and chin) touching the ground.

Step 7

Bhujangasana or Cobra Pose

Inhale and lift the chest off the floor, arching the back, and looking upward, promoting spinal flexibility and strengthening the back muscles.

Step 8

Adho Mukha Svanasana or Downward Facing Dog Pose

Exhale and lift the hips, coming into an inverted “V” shape, with hands and feet pressing firmly into the ground, stretching the back, hamstrings, and shoulders.

Step 9

Ashwa Sanchalasana or Equestrian Pose

Inhale and step the right foot forward, returning to the lunge position on the other side.

Step 10

Uttanasana -Standing Forward Bend 

Exhale and bring the left foot forward to meet the right foot, folding forward from the hips once again.

Step 11

Hasta Uttanasana or Raised Arms Pose

Inhale and rise up, stretching the arms overhead and lengthening the spine.

Step 12

Pranamasana – Prayer Pose

Exhale and return to the starting position, bringing the hands together in front of the chest, completing the sequence with a sense of balance and calmness.

Some of the other types of Surya Namaskar for weight loss include Sivananda Surya Namaskar and Ashtanga Surya Namaskar.

Surya Namaskar Yoga Benefits | What Are the Benefits of Surya Namaskar for Weight Loss? | Sun Salutation with Benefits

Surya Namaskar is a great way to keep fit and rejuvenate your body, mind, and soul. Here are some of the important benefits of Surya Namaskar:

• Improves digestion
• Surya Namaskar helps in weight loss
• Improves overall blood circulation
• Helps in detoxification
• Improves the health and fitness of the lower body
• Enhances the strength of muscles and joints
• Relaxes the body and soothes the mind
• Helps in activating the heart and solving blood pressure issues

Surya Namaskar for weight loss is a beneficial discipline. According to studies, just one complete Surya Namaskar consisting of 12 steps burns around 14 calories.

Who Should Avoid Doing Surya Namaskar For Weight Loss?

Though Surya Namaskar has manifold health benefits, it is not advisable to be done by certain people as listed below:

• Pregnant women
• People with muscle, bone, or general weakness
• Those having back issues
• Those having high blood pressure
• Those with arthritis
• Those with heart problems

If in doubt, always consult with a Yoga guru or anyone proficient in Surya Namaskar before practising it.

Surya Namaskar For Weight Loss – FAQ

Will I lose weight if I do Surya Namaskar every day?

Practising Surya Namaskar regularly is sure to help in toning of your body and reducing body weight, when combined with a healthy diet.

Does doing 108 Surya Namaskar reduce weight?

Yes doing Surya Namaskar regularly is sure to reduce weight in a healthy manner.

Which Surya Namaskar is best for weight loss?

Any of the different forms of Surya Namaskar is sure to benefit in weight loss with regular practice.

Is Surya Namaskar better than walking?

Though walking has its own benefits, Surya Namaskar has more far-reaching effect on the overall health of the body.

How to lose 5 kgs with Surya Namaskar?

According to studies, just one Surya Namaskar of 12 steps done properly can help you lose around 14 calories. Calculate accordingly and work out your Surya Namaskar routine.

How many sets of Surya Namaskar should you do in a day to lose weight? How many Surya Namaskar to lose belly fat?

Around 12 rounds of Surya Namaskar in a day is sure to yield results and help you lose fat.

What does 1 set of Surya Namaskar mean?

One set of Surya Namaskar refers to two rounds of the 12 steps. Once done with focus on the left leg and once on the right leg.

How many calories burn in 1 set of Surya Namaskar?

Around 14 calories can be burnt in 1 set of Surya Namaskar.

Does Surya Namaskar reduce belly fat?

Yes, regular practice of Surya Namaskar will reduce belly fat.

50 Surya Namaskar burns how many calories?

Around 700 calories can be burnt with 50 Surya Namaskars.

How many calories burn when you do 20 Surya Namaskar?

Around 280 calories can be burnt with 20 Surya Namaskars.

Disclaimer: To ensure safety and prevent any potential injuries, it is advisable to seek guidance from a qualified yoga professional before attempting any of the Surya Namaskar poses.

We hope you found our blog post about Surya Namaskar for weight loss interesting and informative. Weare sure that this will help you incorporate Surya Namaskar in your Yoga at home regimen. Do subscribe to our blog and newsletter and to our monthly newsletter, “Postcard From India”. Stay connected with us on our social media channels.

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