Surya Namaskar For Weight Loss: Is It Effective?

Surya Namaskar, or Sun Salutation, is a dynamic sequence of yoga postures that not only energises the body but can also be effective for weight loss when practiced regularly. This series of movements engages multiple muscle groups, promoting flexibility and strength while also boosting metabolism. Additionally, the rhythmic breathing and mindful focus during practice can help reduce stress, which is often a contributing factor to weight gain. For many, the journey of weight loss can be challenging and emotionally taxing. Surya Namaskar offers a holistic approach, combining physical activity with mental well-being. As practitioners flow through the poses, they cultivate a deeper connection to their bodies and minds, fostering a sense of accomplishment and self-awareness.

Is Surya Namaskar Good For Weight Loss?

Surya Namaskar can be beneficial when combined with a balanced diet, regular exercise, and healthy eating, even though it might not result in significant weight loss on its own. Ultimately, the effectiveness of Surya Namaskar lies in its ability to promote a sustainable lifestyle change, encouraging individuals to embrace movement and mindfulness as they work towards their health goals. 

Benefits of Surya Namaskar for Weight Loss

• Improves blood circulation and oxygen supply.
• Promotes detoxification.
• Enhances strength and stamina.
• Improves flexibility.
• Effective for weight loss.
• Over 90% of yoga practitioners recommend it for reducing belly fat.
• Can be practiced at slow, medium, or fast paces.
• Stretches and tones muscles, converting fat into muscle strength.
• Burns extra calories quickly and improves cardiovascular health. Burns 
• Effective for belly fat reduction.

Surya Namaskar Weight Loss Results

Research has demonstrated the effectiveness of Surya Namaskar in aiding with weight loss. In order to manage physical fitness in obese women, a study compared walking, Surya Namaskar, treadmill use, and circuit training. Surya Namaskar was found to be most effective in improving cardio-vascular respiratory fitness, upper limb muscle endurance, body flexibility, weight management, and improvisation of fitness parameters. Regular practice of Surya Namaskar also significantly reduced weight.

Weight Loss Surya Namaskar Steps

Surya Namaskar consists of 12 postures that strengthen and enhance flexibility in muscles and joints. It synchronises breathing with movements, improving blood circulation and positively affecting the endocrine system. This practice boosts alertness, energy, and mental clarity, helping to maintain a fresh mind. An overview of the steps you need to follow for practicing Surya Namskar:

Pranamasana (Prayer Pose) :

• Stand upright with both feet united and toes apart.
• Join hands in the namaskar position and breathe normally.
• Chant the first name of the Lord Sun to start the first round.

Hastauttanasana (Raised Arms Pose):

 Inhale, lift hands, and bend backward.

Hastapadasana (Hand to Foot Pose): 

Bend forward while keeping knees straight; rest hands on the ground.

Ashwa Sanchalanasana (Equestrian Pose): 

Rest palms on the ground, inhale, and take the right leg back.

Dandasana (Plank Pose): 

Join legs at ankles and toes, buttocks, waist, and head in one line.

Ashtanga Namaskara (Eight-Limbed Pose):

 Touch the ground with knees, bend forward, and touch the forehead to the ground.

Bhujangasana (Cobra Pose): 

Assume Sarpasana by lifting the chest and stretching hands.

Adho Mukha Svanasana (Downward Dog):

Take an inverted V posture by pulling back up.

Ashwa Sanchalanasana (Equestrian Pose):

Exhale, put down knees, and come to position five.

Hastapadasana (Hand to Foot Pose):

Inhale, bring the right leg in between two palms, and come to position three.

Hastauttanasana (Raised Arms Pose):

Move the left leg and join it with the right foot; come to position two.

Pranamasana (Prayer Pose):

Stand up with palms in namaskar position, completing one round.

108 Surya Namaskar For 30 Days Weight Loss

Just like any other workout, a yoga practice begins with breathing and warm-up movements. Surya Namaskars, or Sun Salutations, are frequently performed after this. Surya Namaskars can be performed independently at times, and they are frequently performed 108 times to attain a Sankalpa or commemorate a noteworthy day. But some  yoga experts advise that overdoing it can lead to injuries and body damage. Focusing on 108 Surya Namaskar can compromise breath, posture, and state of mind, compromising breath and muscle capacity. Maintaining the right posture is crucial for injury prevention. Even with 10-15 Surya Namaskars, correct posture and focus on breath yield more benefits. The aspects that you should focus on to avail maximum benefit are outlined below:

• Focus on Breath: Inhale, exhale, and hold your breath correctly.
• Maintain Correct Posture: Engage muscles and maintain correct posture.
• State of Mind: Learn from each posture to enhance your experience. Focus on quality over quantity.
• Duration: Improve stamina, endurance, and strength by holding each pose correctly.

Does Surya Namaskar Help In Weight Loss?

Surya namaskar is a moderate exercise that combines physical movement and breathing, promoting calorie burn without fatigue. As an isotonic exercise, it enhances metabolic rate and stimulates bodily functions through dynamic stretches. Practicing additional rounds can improve stamina, cardiovascular endurance, and fat mobilisation via better blood circulation. Each round consists of 12 postures that strengthen and increase flexibility in muscles and joints while adjusting respiration. This practice enhances blood circulation, positively affects the endocrine system, and boosts alertness, energy, and mental clarity. Practitioners feel refreshed with minimal sweating.

Frequently Asked Questions:

How much surya namaskar for weight loss?

Surya Namaskar, or Sun Salutation, can aid weight loss when combined with a balanced diet and exercise. To achieve optimal results, aim for 5-12 rounds daily, practice at a moderate pace, maintain consistency, focus on breath, and pair the practice with a healthy diet. Adjust the practice according to fitness level.

How to do surya namaskar for weight loss?

Surya Namaskar is a weight loss practice that involves standing upright with feet together, taking deep breaths, performing various poses, and focusing on specific poses. These include: 

1. Pranamasana (Prayer Pose), 
2. Hastauttanasana (Raised Arms Pose), 
3. Hastapadasana (Hand to Foot Pose), 
4. Ashwa Sanchalanasana (Equestrian Pose), 
5. Dandasana (Plank Pose), 
6. Ashtanga Namaskara (Eight-Limbed Pose), 
7. Bhujangasana (Cobra Pose), 
8. Adho Mukha Svanasana (Downward Dog), 
9. Ashwa Sanchalanasana (Equestrian Pose), 
10. Hastapadasana (Hand to Foot Pose), 
11. Hastauttanasana (Raised Arms Pose)
12. Pranamasana (Prayer Pose), 

How many sets of surya namaskar for weight loss?

Always take it slow and pay attention to your body. Establishing a schedule that you can stick to is essential for consistency. Try to do 5 to 12 sets of Surya Namaskar (Sun Salutation) every day to help lose weight.

• Beginner: Work on your form and breathing during the first five sets.
• Intermediate: As your endurance improves, go up to 8 to 10 sets.
• Advanced: For a more strenuous workout, aim for 12 sets.