Surya Namaskar for Weight Loss

Learn how Surya Namaskar can help you shed pounds and improve overall fitness with this comprehensive guide.
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3 min
06-November-2024
Surya Namaskar, also known as Sun Salutation, is a powerful yoga sequence practiced for centuries. It is a series of 12 yoga mudras that flow in a synchronised sequence, engaging various muscle groups and promoting overall well-being. One of the most notable benefits of Surya Namaskar is its effectiveness in weight loss. This dynamic exercise not only tones the body but also enhances cardiovascular fitness and promotes flexibility. In this article, we will explore how Surya Namaskar can help with weight loss, its calorie-burning potential, and how to incorporate it into your daily routine.

How Surya Namaskar helps with weight loss?

Surya Namaskar is an efficient full-body workout that stimulates multiple systems in the body. For those seeking to lose weight, practicing Surya Namaskar for weight loss can be particularly beneficial. It combines physical movement with mindful breathing, resulting in a cardio workout that burns calories, boosts metabolism, and tones the muscles. Additionally, the repetitive nature of the Sun Salutation increases stamina, allowing individuals to engage in longer workouts over time.

One of the reasons Surya Namaskar for weight loss works effectively is because it engages nearly every muscle in the body. It strengthens the arms, shoulders, core, legs, and back, while also stretching and opening up the body, which helps improve flexibility. As the body becomes more toned and active, the metabolism speeds up, which is crucial for burning fat and maintaining weight loss.

Also, read: Diet chart for weight loss

Benefits of Surya Namaskar for calorie burning

Surya Namaskar is a high-energy exercise, making it a powerful tool for burning calories. Practicing just one round of Surya Namaskar can burn approximately 13 to 14 calories, depending on body weight, intensity, and speed. This makes it comparable to other aerobic exercises such as jogging, cycling, or swimming.

Here are some specific benefits of Surya Namaskar for calorie burning:

  • Full-body workout: Engages multiple muscle groups simultaneously, promoting muscle growth and fat loss.
  • Increases heart rate: The rapid sequence of postures increases the heart rate, which is essential for burning calories and improving cardiovascular health.
  • Boosts metabolism: Regular practice of Surya Namaskar enhances metabolism, helping the body burn more calories throughout the day.
  • Fat burning: The combination of strength training and stretching promotes fat burning, especially when practiced at a moderate to fast pace.
  • Endurance building: With consistent practice, individuals can improve their stamina, allowing them to burn more calories over longer sessions.
Explore: Sitting yoga poses

Steps to perform Surya Namaskar for maximum weight loss

To achieve the best results with Surya Namaskar for weight loss, it’s important to perform the sequence correctly. Here are the 12 steps to follow:

1. Pranamasana (Prayer Pose):

Stand at the front of your mat with your feet together. Bring your palms together in front of your chest in a prayer position. Breathe deeply.

2. Hastauttanasana (Raised Arms Pose):

Inhale and raise your arms upward, arching your back slightly as you extend the arms above your head.

3. Uttanasana (Standing Forward Bend):

Exhale and bend forward, bringing your palms to the floor beside your feet, while keeping your legs straight.

4. Ashwa Sanchalanasana (Equestrian Pose):

Inhale and step your right leg back, bending your left knee and looking upwards, opening the chest.

5. Dandasana (Plank Pose):

Exhale and step your left leg back, coming into a plank position. Keep your body in a straight line, engaging your core.

6. Ashtanga Namaskara (Eight Limbs Pose):

Lower your knees, chest, and chin to the floor while keeping your hips elevated. Hold the pose for a second.

7. Bhujangasana (Cobra Pose):

Inhale and lift your chest upward, keeping your legs and pelvis on the floor. Gaze upward.

8. Adho Mukha Svanasana (Downward Dog Pose):

Exhale and lift your hips up into the air, forming an inverted "V" shape with your body.

9. Ashwa Sanchalanasana (Equestrian Pose):

Inhale and bring your right leg forward between your hands, looking upward as you open your chest.

10. Uttanasana (Standing Forward Bend):

Exhale and bring your left leg forward, coming into a forward bend position.

11. Hastauttanasana (Raised Arms Pose):

Inhale and slowly rise up, lifting your arms above your head while arching your back slightly.

12. Pranamasana (Prayer Pose):

Exhale and bring your arms back down into the prayer position.

To maximise weight loss with Surya Namaskar, it is recommended to practice 12 rounds daily, gradually increasing the speed and intensity.

Also, check: Standing yoga poses

Surya Namaskar vs. other weight loss exercises: A comparison

While Surya Namaskar is effective for weight loss, it is helpful to compare it with other exercises to see where it stands:

  • Jogging: Jogging burns a high number of calories and strengthens the cardiovascular system, but it primarily targets the legs. Surya Namaskar, on the other hand, provides a full-body workout, engaging the arms, core, and legs simultaneously.
  • Cycling: Cycling is another excellent cardiovascular workout, focusing on the lower body. Surya Namaskar not only burns calories but also promotes flexibility and strength in the upper body, unlike cycling.
  • Weight training: Weightlifting helps build muscle and improve metabolism, but it may not burn as many calories during the actual workout as Surya Namaskar. Surya Namaskar combines strength training with cardiovascular exercise, making it a comprehensive workout for weight loss.
  • Swimming: Swimming offers a low-impact, full-body workout with excellent calorie-burning potential. However, not everyone has access to a pool. Surya Namaskar is easily accessible and can be practiced anywhere.

In summary, while many exercises offer significant calorie-burning potential, Surya Namaskar stands out for its accessibility, full-body engagement, and versatility in practice.

Read more: How does yoga help in preventing diseases?

Tips for incorporating Surya Namaskar into your daily routine

Incorporating Surya Namaskar for weight loss into your routine is simple. Here are some tips to help you get started:

  • Start slow: Begin with 3 to 5 rounds of Surya Namaskar and gradually increase the number of rounds as your stamina improves.
  • Practice in the morning: Early morning is an ideal time to practice Surya Namaskar as it boosts your energy levels for the day and kickstarts your metabolism.
  • Combine with breathing: Focus on synchronised breathing throughout the sequence to maximise the benefits of Surya Namaskar.
  • Mix up your routine: To keep your workout interesting, vary the pace of your Sun Salutations. Practice some rounds slowly to focus on stretching and others quickly for a cardio boost.
  • Stay consistent: Consistency is key for weight loss. Aim to practice Surya Namaskar daily for at least 20 to 30 minutes.

Health insurance and Surya Namaskar

Incorporating yoga into your routine, such as Surya Namaskar for weight loss, can improve your overall health. However, even with regular exercise, maintaining health insurance is important. Health insurance provides financial protection against unforeseen medical expenses, including injuries, chronic conditions, or illnesses that could arise despite being physically active.

Many health insurance plans providers today offer policies that reward individuals for maintaining a healthy lifestyle, including regular physical activities like yoga. Some even offer discounts on premiums or provide wellness benefits to policyholders who engage in fitness activities. By practicing Surya Namaskar regularly and having health insurance coverage, you ensure both your physical and financial well-being.

Check your Body Mass Index using a BMI calculator.

Conclusion

Surya Namaskar is an excellent way to achieve weight loss while improving strength, flexibility, and mental focus. By practicing Surya Namaskar consistently, you can burn calories, boost metabolism, and promote overall well-being. Comparing it with other weight loss exercises reveals its versatility and accessibility. Additionally, incorporating Surya Namaskar into your routine is easy, requiring only a few minutes each day. Finally, combining regular exercise with insurance ensures a healthy, protected lifestyle, safeguarding you from unforeseen health issues while promoting an active, balanced life.

Frequently asked questions

What is Surya Namaskar and how does it aid in weight loss?
Surya Namaskar, or Sun Salutation, is a 12-pose yoga sequence that engages the entire body, enhancing strength, flexibility, and cardiovascular health. It aids in weight loss by burning calories, improving metabolism, and toning muscles through a dynamic full-body workout.

How many rounds of Surya Namaskar should I do for effective weight loss?
For effective weight loss, it's recommended to start with 12 rounds of Surya Namaskar daily and gradually increase the number. Consistently practicing 25-30 rounds a day can significantly boost calorie burn and promote weight reduction.

Can Surya Namaskar alone help in significant weight reduction?
Surya Namaskar can contribute to weight reduction, but combining it with a balanced diet and other physical activities will yield better results. While it improves muscle tone and burns calories, a holistic approach is essential for significant weight loss.

Are there any specific diets or foods to complement Surya Namaskar for better weight loss results?
A balanced diet rich in whole grains, lean proteins, fruits, and vegetables complements Surya Namaskar for weight loss. Focus on foods high in fiber and low in unhealthy fats, and avoid processed foods for optimal results. Staying hydrated is equally important.

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