All set to achieve your quarantine fitness goals but struggling with time crunch? Well, worry no more, with Surya Namaskar, you can start your weight loss and fitness journey effortlessly. Also known as Sun Salutation, this yoga workout has been renowned for helping individuals get fitter through its 12 yoga postures. Add this exercise to your early morning routine along with some warm-up stretches to perform Surya Namaskar for weight loss.
1. What Is Surya Namaskar?
2. Benefits Of Surya Namaskar
3. Surya Namaskar for Weight Loss
4. How To Do The Surya Namaskar
5. Surya Namaskar For Weight Loss: FAQs
What Is Surya Namaskar?
Connoting obeisance (Namaskar) to the Sun (Surya), Surya Namaskar is a Sanskrit word and constitutes a set of 12 intensive yoga asanas that have an exceptional impact on both, your mental and physical health. It is a complete body workout that forms the foundation of power yoga and promotes weight loss.
It has been recognised as one of the most effective ways to achieve weight loss and has been tried and tested by experts throughout centuries. It strengthens your body and core muscles, improves blood flow, synchronises your breathing and keeps your body in shape.
Though the exercise can be performed any time during the day, doing it on an empty stomach would give you the maximum benefits.
Benefits Of Surya Namaskar
To perform Surya Namaskar for weight loss, you need to practice is regularly and consistently. Our body is made up of three elements – kapha, pitta, and vata. Regular practice of the Surya Namaskar will balance all three of them. Some more benefits of the exercise includes:
- Glowing skin
- Strengthening of joints and muscles
- Better digestive system
- Better mental health
- Detoxification and blood circulation
Surya Namaskar for Weight Loss
Surya Namaskar is an ideal workout regime to achieve weight loss without the pressure of stepping out to gyms. A perfect escape from your work-from-home routine, all you need to do is get onto the yoga mat with a smile and enjoy the process. Add a minimum of two minutes of meditation before and after the asana to detoxify both your mind and body.
Doing one round of Surya Namaskar burns approximately 13.90 calories, and the magical number to apply Surya Namaskar for weight loss is 12. You can start by doing 5 sets of it daily and then increase it up to 12 with time, which will help you lose 416 calories. Eager to try Surya Namaskar for weight loss? Read ahead to understand the asanas in-depth.
TIP: Hold every pose for at least 5 seconds to achieve the best results. Also, doing this asana in front of the Sun would help you achieve better health results since it would increase your Vitamin D3 levels.
How To Do The Surya Namaskar
Asana 1 – Pranamasana (Prayer Pose)
Begin by standing straight on your mat with your shoulders broadened and hands by your side. Inhale as you lift both your hands upwards and exhale as you bring them together to a namaskar mudra.
TIP: Remember to keep your back straight at all times to avoid putting pressure on your lower back.
Asana 2 – Hastauttanasana (Raised Arms Pose)
The next step is to transition from the prayer pose to do a back arch. To do so, inhale elongate your body by raising your hands up and then bending yourself backwards.
TIP: To feel a proper stretch, push your heels down on the floor while reaching high for the ceiling with your hands.
Asana 3 – Hastapadasana (Hand to Foot Pose)
Next, exhale and bend down from your waist, making sure that your back is straight. If you are a beginner, you can opt for modification and bend your knees to keep your palms on the floor for support.
TIP: The goal is not to touch the floor with your palms, it is to keep your back straight no matter how to lower you bend.
Asana 4 – Ashwa Sanchalanasana (Equestrian Pose)
Next, inhale as you push your left leg back as far as you can while keeping your right leg between both your palms. Touch your left knee to the ground and focus on pushing your pelvis towards the floor while keeping your back straight and looking upwards. Breathing is essential in every workout. With time, try to focus on breathing from your stomach which will also help you achieve weight loss since it will activate your core.
TIP: Focus on the inhalation and exhalation each time.
Asana 5 – Dandasna (Stick Pose)
Also known as the plank pose, exhale and bring your right leg back while making sure both the legs are hip-width apart. Keep your arms perpendicular to the floor and use them to balance your body weight. Take deep breaths. Be aware of where your hips and chest are placed – it shouldn’t be too high or too low.
TIP: Remember to align your entire body in one straight frame, like a stick.
Asana 6 – Ashtanaga Namaskar (Salutation with Eight Body Parts)
Now, exhale and gently bring your knees, chest, and forehead on the floor while pushing your hips upwards. Tuck your toes and remain in this posture while taking deep breaths.
TIP: This pose helps relieve anxiety and stress and strengthens your back muscles.
Asana 7 – Bhujangasna (Cobra Asana)
Next, inhale as you raise your chest up and slide forward. Make sure to keep your hands firmly on the floor and your elbows close to your ribs. To avoid hurting your lower back, make sure you look upwards, push your chest outwards and your pelvis towards the floor.
TIP: If you feel uncomfortable at any point, then feel free to relax your body by taking a few deep breaths.
Asana 8 – Adho mukh savana (Downward-Facing Dog)
From the cobra pose, exhale and lift your waist and hips up while keeping your hands and legs firmly on the floor. Your body should form a triangle. Remember to keep your back straight and bend your knees a little if you feel a painful stretch on your hamstrings.
TIP: It is okay if your heels don’t touch the floor completely.
Asana 9 – Ashwa Sanchalanasana (Equestrian Pose)
Now, inhale and return to the Equestrian Pose, but this time with your right leg. To do so, bend down from the previous posture, and bring your left leg in between your palms while keeping your right knee on the floor. Tuck your toes in and make sure to keep your left leg perpendicular to the floor.
TIP: To get better results, keep your core activated by drawing your navel in, and clenching your buttocks.
Asana 10 – Hastapadasana (Hand to Foot Pose)
Same as Asana 3, Exhale and bring your right leg back to the front and try to keep both your legs straight while keeping your back bent. This asana is one of the very few that helps to strengthen your hamstrings (back of your legs).
TIP: It is essential to relax your body while doing this asana to ensure adequate blood flow.
Asana 11 – Hastauttanasana (Raised Arms Pose)
Inhale and return to Pose 2, making sure you stretch your entire body – from your toes to the tip of your fingers.
TIP: While stretching, make sure to keep your biceps close to your ears, and your shoulders rounded.
Asana 12 – Tadasana (Standing or Palm Tree Pose)
Lastly, exhale and bring your hands down.
TIP: There are many variations of Surya Namaskar. Following one and practicing it every day will help you lose weight quicker.
Surya Namaskar For Weight Loss: FAQs
Q. Is Surya Namaskar enough for weight loss?
A. Doing Surya Namaskar at the same time every day will indeed help you to lose weight. However, for best results, combine it with light warm-up routines and other yoga postures for a complete fitness experience.
Q. How much time do you need to practice Surya Namaskar?
A. Considering one round of Surya Namaskar takes about 3.5 to 4 minutes, you need to set aside a minimum of 40 minutes per day, and practice it 6 days per week.
Also read: Benefits of Surya Namaskar – How To Do
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