Want to reach your fitness goals for the quarantine period but having trouble meeting deadlines? But, fear no more since you can easily begin your road towards health and weight loss with Surya Namaskar. With its 12 yoga poses, this yoga exercise, also known as the Sun Salutation, is recognised for aiding people in becoming fitter. Do Surya Namaskar for weight loss by including this exercise and some warm-up stretches in your morning regimen.


An age-old Indian practice called yoga is praised for improving general well-being. Yoga involves everything, from breathing techniques and meditation to poses that bend and stretch the body's muscles. Surya Namaskar, a series of 12 yoga poses done continuously, is promoted as power yoga and promises a full-body workout by balancing the three bodily aspects of Kapha, Pitta, and Vata. There are a variety of benefits of performing Surya Namaskar. Yet it is only recently that it has managed to gain all the attention as a weight loss approach. Surya Namaskar for weight loss is recommended by top B-town celebs and fitness experts, but is weight loss genuinely guaranteed? Let's understand this through this article.

What Is Surya Namaskar?

Surya is a Sanskrit word for “Sun” and Namaskar means "obeisance”. So, Surya Namaskar means connoting obeisance to the Sun. It refers to a series of 12 challenging yoga poses that have a remarkable positive effect on both your physical and mental well-being. The cornerstone of power yoga is a full-body exercise that encourages weight loss.

It has been studied and evaluated by specialists for ages and is acknowledged as one of the most efficient strategies to lose weight. It promotes blood flow, synchronises your breathing, strengthens your body and core muscles, and keeps your body in form.

Although the exercise can be done at any time of the day, the best results come from doing it first thing in the morning.

You must practise Surya Namaskar continuously and regularly if you want to use it for weight loss.

Three elements—kapha, pitta, and vata—compose our body. Surya Namaskar's practice regularly will balance all three of them. Other advantages of exercise include:

  • Flexibility
  • Glowing skin
  • Strong joints and muscles
  • Improved digestive system
  • Improved mental health
  • Detoxification 
  • Better blood circulation

Surya Namaskar For Weight Loss

Surya Namaskar for weight loss is the perfect exercise routine without the stress of going to the gym. All you have to do to escape your work-from-home routine is to step on your yoga mat, smile, and take pleasure in the experience. To cleanse your mind and body, spend at least two minutes in meditation before and after each asana. The magic number to apply Surya Namaskar for weight loss is 12, and performing one cycle of exercise burns about 13.90 calories. Starting with 5 sets per day, you can gradually increase the number of sets to 12 to help you burn 416 calories. Want to try Surya Namaskar for weight loss? To fully comprehend the asanas, continue reading.

To get the greatest results, hold each stance for at least 5 seconds. Moreover, practising this asana in the sun will improve your health since it would raise your levels of vitamin D3.

How To Perform Surya Namaskar?

Asana 1 – Pranamasana (Prayer Pose)

Start by assuming a straight stance on your mat, spreading your shoulders, and keeping your hands by your sides. Take a deep breath in as you raise both of your hands and let it out as you join them in the namaskar mudra. To prevent straining your lower back, always remember to maintain a straight back.

Asana 2 – Hastauttanasana (Raised Arms Pose)

The next move is to change out of the prayer position and perform a back arch. To do so, inhale and extend your body by raising your hands up and then bending yourself backwards. Push your heels into the floor and raise your hands towards the ceiling to achieve the optimum stretch.

Asana 3 – Hastapadasana (Hand to Foot Pose)

After then, exhale and squat down while maintaining a straight back. If you're just starting, you might choose to modify the position by bending your knees and keeping your palms on the ground for support. No matter how low you bend, the objective is to maintain a straight back, not to touch the floor with your palms.

Asana 4 – Ashwa Sanchalanasana (Equestrian Pose)

Then, while keeping your right leg in between both of your palms, exhale as you push your left leg back as far as you can. Focus on pressing your pelvis towards the floor while keeping your back straight and looking upwards as you touch your left knee to the ground. Every workout requires proper breathing. With practice, attempt to concentrate on breathing from your stomach, which will also aid in weight loss by engaging your core. Each time, pay attention to your breath and exhale.

Asana 5 – Dandasna (Stick Pose)

Also known as the plank stance, exhale and bring your right leg back while making sure both legs are hip-width apart. Hold your arms perpendicular to the floor and use them to balance your body weight. Breathe deeply. Be mindful of where your hips and chest are positioned; neither should be excessively high or low. Always keep your body in a single, straight line, like a stick.

Asana 6 – Ashtanga Namaskar (Salutation with Eight Body Parts)

Now, exhale and push your hips upwards while gently bringing your knees, chest, and forehead to the floor. Take a few deep breaths and hold this position with your toes tucked. This position develops your back muscles and relieves stress and anxiety.

Asana 7 – Bhujangasna (Cobra Asana)

Then, take a breath and slide forward while lifting your chest. Make sure to maintain your elbows tight to your ribs and your hands firmly planted on the ground. Make sure to gaze up, extend your chest, and descend your pelvis towards the floor to prevent lower back pain. Feel free to take a few deep breaths whenever you need to relax your body if you ever feel uneasy.

Asana 8 – Adho mukh savana (Downward-Facing Dog)

Exhale as you bring your waist and hips up from the cobra stance while maintaining your hands and legs firmly planted on the floor. A triangle should be formed by your body. If you feel a sharp stretch in your hamstrings, keep your back straight and slightly flex your knees. If your heels don't contact the ground, it's acceptable.

Asana 9 – Ashwa Sanchalanasana (Equestrian Pose)

Take a deep breath in and raise your right leg in the Equestrian Pose this time. To perform this, squat from the previous position while keeping your right knee on the ground and bringing your left leg in between your palms. Make sure to tuck your toes under and maintain a straight left leg. Keep your core engaged by bringing your navel in and tightening your buttocks for better outcomes.

Asana 10 – Hastapadasana (Hand to Foot Pose)

Same as Asana 3, As you exhale, bring your right leg back to the front while maintaining your back bent. Try to keep both of your legs straight. One of the few poses that can help to strengthen your hamstrings is this one (back of your legs). To promote appropriate blood flow while performing this asana, it is crucial to keep your body relaxed.

Asana 11 – Hastauttanasana (Raised Arms Pose)

Take a deep breath in and return to Pose 2, stretching your entire body, from your toes to the tips of your fingers. Keep your shoulders rounded and your biceps close to your ears when stretching.

Asana 12 – Tadasana (Standing or Palm Tree Pose)

Finally, let out a breath and lower your hands. There are many other types of Surya Namaskar also. You will lose weight more quickly if you follow one and put it into practice every day.

Who Shouldn’t Do The Sun Salutation?

Although Surya Namaskar has been demonstrated to help people lose weight, not everyone should do it. They include:

  • Pregnant women who are over three months along.
  • Those who have back problems, high blood pressure, or hernias.
  • Women in menstruation.

When performed frequently in sets, the Surya Namaskar has numerous advantages for weight loss. To reduce weight successfully, you must also maintain the stance as instructed.

Consult a certified yoga professional before beginning any Surya Namaskar positions to prevent any harm.


The Sun Salutation is a crucial Hatha Yoga asana. It syncs your breathing and body movements, and practising this rhythmic exercise first thing in the morning offers numerous advantages for your mind, body, and energy. Many studies have demonstrated the benefits of Surya Namaskar for weight loss and general health improvment. Surya Namaskar is therefore a crucial part of your yoga practice, whether you do it as part of your normal routine or on its own.

Frequently Asked Questions

Is Surya Namaskar sufficient for shedding pounds?

It is true that performing the Surya Namaskar at the same time each day would aid in weight loss. But, to get the maximum benefits, mix it with some gentle warm-up exercises and other yoga poses.

How long does Surya Namaskar's practice take?

Since that Surya Namaskar takes roughly 3.5 to 4 minutes per round, you should allow at least 40 minutes per day and practise it six days a week.

How many calories are burned during one Surya Namaskar?

Surya Namaskar has a burn rate of 13.90 calories every round. You can start out doing 5 sets of it and work your way up to 108 over time.

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