Surya Namaskar For Weight Loss

Do you spend a lot of time getting in shape and losing weight? I went through this struggle and finally found something that not only works for weight loss but also for mental and physical well-being. And instead of doing so many time-consuming things like walking, jogging, gymnastics, etc., Surya Namaskar for weight loss is fast and intense if done in a faster mode and saves time. This method certainly works for anyone willing to put in the time and energy. It can change your life too!

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Surya Namaskar Meaning

In Hindu mythology, the sun god is revered as the source of all life on earth. Everything we eat, breathe and drink has an element of the sun. Life on earth would not be possible without the sun. Surya Namaskar in an ancient way to pay homage to the sun, which is the source of all energy on earth.
Mythological significance aside, Surya Namaskar is practised as it is a full-body workout. Surya Namaskar not only stretches your body but also acts on your cardiovascular system while improving blood circulation. Surya Namaskar is something between a warm-up and proper training. Therefore, stretch your body to release the stiffness before starting the asana. If you do this asana in front of the sun, it is even better for your health.

Called the sun salutation in English, doing 12 sets of Surya Namaskar is equivalent to doing 288 yoga poses. Surya Namaskar, if done at a fast pace, is a good exercise for the cardiovascular system and when done slowly it relaxes the muscles and is a form of mediation.
Regular practice of Surya Namaskar provides your body with exceptionally healthy benefits. It is an exercise for the whole body, from the tip of the foot to the head. By improving blood circulation, this yoga posture regulates bowel movements and improves stomach and nervous system function. Our body is made up of three things: kapha, pitta, and vata, and regular practice of Surya Namaskar balances all three. The imbalance of these can cause problems for your body.

288 yoga poses in 12 minutes!

A series of sun salutations consists of 12 yoga poses. One set consists of two sets of Salute to the Sun: stretching the right side of your body first, then the left side. So when you do 12 sets of the sun salutation, you complete 12 sets x 2 rounds in each set x 12 yoga poses in each = 288 yoga poses in 12 to 15 minutes.

Calculation of Surya Namaskar calories:

One round of Surya Namaskar burns up to 13.90 calories for an average weight person. You can now set the goal yourself. Slowly you can increase the number of turns of surya namaskar to 108.
reach this number, you will find a thinner one.

Benefits of Surya Namaskar

Sun Salutations are one of the best ways to energize the body, sharpen the mind, and start the day with intention and gratitude. The Sun Salutation (Surya Namaskar) is a yogic technique consisting of twelve postures (asanas) practiced in a consecutive sequence. Repeating the sequence several times can serve as an invigorating warm-up before starting your yoga routine. However, if you only have a few minutes to spare in the morning, sun salutations can be done on their own, as they are a comprehensive exercise that involves all parts of the body. As the name suggests, sunrise is a great time to practice yoga as it sets a positive foundation for the rest of the day and synchronizes your body with the rhythms of nature.

The benefits of Surya Namaskar are numerous, as the routine engages the core, stretches the hamstrings, and relaxes the shoulders. Regular practice improves blood circulation throughout the body, massages internal organs, and promotes overall health. The cabinet is versatile and can be adapted to your individual needs. When practiced at a rapid pace, the technique provides excellent cardiovascular exercise and helps with weight loss. When practiced at a slower pace, the routine is relaxing and stable.

Surya Namaskar For Weight Loss

According to research conducted at one of the universities in India, “There is evidence that you can reduce weight by doing Surya Namaskar without changing your diet.” Isn’t that amazing?Woman standing on a scale Free Photo

To lose weight with the help of Surya Namaskar steps, you can incorporate the following steps into your daily program and get quick results:

1. The first step would be to learn how to perform Surya Namaskar the right way. Each of Surya Namaskar’s 12 poses, must be performed accurately to see visible weight loss success!

2. You need to do it every day at the same time to lose weight faster. If you want to stay motivated throughout your exercise routine, try some relaxing, calming music, or any other music that helps you stay energized.

3. Initially, you should perform the steps at a slow and steady pace. It may take around 5-7 days to perfect all 12 poses. And it will also allow you to build strength and lose weight faster.

4. As soon as you have built up enough power, you can increase the number of laps you do! For successful weight loss, you can practice Surya Namaskar for about 6 days a week and do a total of 50-100 laps depending on your weight reduction goals.

5. End your yoga session with 5 minutes of stretching and relaxation and finish with Shavasana (Corpse Pose).

Surya Namaskar Steps

Asana 1

Pranamasana (prayer posture)

Stand on the front side of the mat. Stand up straight on both legs, spread your shoulders apart, hands at your sides and relax. Now inhale and raise both hands together and bring them into namaskar mudra while exhaling.

Asana 2

Hastauttanasana (raised arms pose)

Now, from the prayer pose, raise your hands back. In this asana, you have to stretch the body from the toes to the fingertips. While stretching, do not lean back, be sure to stretch correctly. And when stretching, your biceps should be close to your ears.

Asana 3

Hastapadasana (hand-to-toe pose)

From the raised arms pose, now bend down from the waist and try to touch the floor with both palms. Your back should be straight. If you are a beginner, you can bend your knees to keep your palms on the floor. Try to straighten your knees and touch your knees with your head. Doing this will require regular practice. In this position, try to keep the palm of your hand in one position and don’t move it.

Asana 4

Ashwa sanchalanasana (equestrian pose)

Now inhale, push your left leg back as far as you can. Your right knee should be between the two palms. Your left knee should touch the floor with your bent foot. Look up and stay in position. Now straighten your foot by balancing it on the floor using your toes. Continue research.

Asana 5

Dandasna (stick pose)

Bring your right leg back and balance your upper body with both palms. Your body should be straight as a stick. The toes should be on the mat. Make sure your arms are perpendicular to the floor.

Asana 6

Ashtanaga namaskar (salute with eight body parts)

Now gently place your knees on the floor, push your hips back and slide forward and put your chin and chest on the floor. Stay in this posture. Now the eight parts of your body of palms, two feet, two knees, chest and chin are touching the ground. This is called an eight-point body salute (Ashtanga namaskar).

Asana 7

Bhujangasna (Cobra Asana)

From the last position, lift your chest while sliding forward. Make sure your hands are folded and facing the ceiling. Half of the body is in the air and rests on the ground.

Asana 8

Adho mukh savana (down down)

From the cobra pose, now lift your waist and hips while keeping your hands and legs on the floor. Your body should form an “inverted V shape”. Keeping your hands in the same position, now move your feet forward and step deeper into the pose.

Asana 9

Ashwa sanchalanasana (equestrian pose)

Now return to the equestrian pose, asana number 4, but this time with the right leg. From the downward dog position, squat down and bring your left leg forward between your palms. Your right leg should be straight with your right knee touching the floor. Your left leg should be perpendicular to the floor. Your hand should be straight with your palms on the floor. Now look up and bend your right toe down.

Asana 10

Hastapadasana (hand-to-toe pose)

From the dog down, try to touch the ground with both palms. Your back should be straight. If you are a beginner, you can bend your knees to keep your palms on the floor. Try to straighten your knees and touch your knees with your head. Doing this will require regular practice. In this position, try to keep the palm of your hand in one position without moving it.

Asana 11

Hastauttanasana (raised arms pose)

Now go up and keep your body straight and stretch your body from toes to fingertips. While stretching, do not lean back, be sure to stretch correctly. When you stretch, your biceps should be close to your ears.

Asana 12


As you exhale, lower your hands to the sides and relax.

As we mentioned, this is not just an asana, it is a full-body workout consisting of 288 asanas. We will explain how. The traditional Surya Namaskar is where one leg is stretched at a time. According to this, we do 12 asanas in a series. So when you do it for both legs it becomes 12×2. Each series of Surya Namaskar has 12 asanas. So when you repeat it 12 times on both sides, you do 288 poses. What could be better than that when you can do 288 asanas in just 20 minutes?

Can Surya Namaskar reduce belly/tummy?

Surya Namaskar can help you lose extra body fat from all parts of your body. It will also improve your overall health and well-being. If it is Surya Namaskar, a Surya Namaskar round burns up to 13.90 calories for someone of typical/average weight. The more consistently you do this, the more consistent results you will enjoy.


Richa Shetty

I'm a Yoga enthusiast, following and doing yoga practices since 2015. I'm a health professional and trainer too currently persuing BMS.

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