The Incredible Benefits Of Surya Namaskar Yoga For Weight Loss 

Nani: “You know, dear, there’s an ancient yoga practice that’s been around for centuries, and it does wonders for both the body and mind.”

Riya: “Really? Tell me more, Nani!”

Surya Namaskar, also known as Sun Salutation, is an ancient yoga practice that holds deep spiritual and physical significance. Derived from the Sanskrit words “Surya” (sun) and “namaskar” (salutation), it is a sequence of twelve graceful postures performed in a flowing motion. 

 It’s not just about toning the body—scientific studies show it boosts metabolism, aids in weight loss, and improves cardiovascular health. Moreover, according to NCBI, Surya Namaskar enhances physical health, flexibility, and mental well-being. Plus, it’s known to relieve stress, improve digestion, and boost overall well-being. 

Surya Namaskar truly is a powerful, holistic practice that aligns the body, mind, and spirit, bringing you closer to a balanced, healthy lifestyle. Ready to feel rejuvenated? It is not just a physical exercise but a holistic practice that harmonizes the mind, body, and spirit, fostering a sense of inner peace and well-being.

Come, let us understand the serene realm of spirituality with Surya Namaskar for Weight Loss.

Surya Namaskar For Fitness And Well-Being

Surya namaskar asana is an ancient yoga practice that has been used for centuries to promote physical, mental, and spiritual well-being. 

It is believed to be more than 5,000 years old and has been used for many purposes, including healthy weight loss. 

Surya Namaskar is a series of 12 postures that flow together to create a yoga sequence. It begins with standing postures and progresses to a combination of standing postures, lunges, and backbends, all of which help to stretch and strengthen the body. 

It is said to be a complete body workout as it works for all major muscle groups and increases flexibility.

Physical And Mental Well-being

• Surya Namaskar can help to boost metabolism and burn calories.
  
• It also helps to strengthen and tone muscles, which can help to reduce body fat.
  
• Additionally, Surya Namaskar is said to help reduce stress and improve overall mental health, which can help to reduce emotional eating and cravings.
  
• In addition to its physical benefits, Surya Namaskar also helps to create a sense of balance and peace in your mind and body.
  
• This can help to reduce anxiety, improve sleep quality, and create a feeling of overall well-being.
  
• The practice of Surya Namaskar also helps to create a sense of connectedness with the world, allowing you to feel more in tune with nature.

To get the most out of Surya Namaskar for weight loss, it is important to practice regularly. Try to incorporate this practice into your daily routine, doing at least three rounds of Surya Namaskar each day. 

The Role Of Surya Namaskar In Effective Weight Loss

Surya namaskar asana is an excellent way to lose weight as it combines all the benefits of yoga and cardio. Regular practice of Surya Namaskar helps to boost metabolism, improve flexibility and balance, and reduce stress, which in turn aids in weight loss.

Let’s check out What are the benefits of Surya Namaskar For Weight Loss?

1. Helps To Burn Calories

Surya Namaskar is an ancient Indian yoga practice that helps to burn calories in a number of ways. 

The practice combines a series of 12 postures that involve stretching and movement, which increases heart rate and helps to speed up the metabolism. 

This helps to burn more calories and fat and also helps to improve muscular strength and endurance. 

The practice also helps to reduce stress, which helps to reduce cortisol levels, which can lead to increased fat storage. 

In addition, Surya Namaskar focuses on breath control, which helps to increase oxygen levels in the body, aiding in calorie burn.

2. Improves Digestion

Regular practice of Surya Namaskar helps to increase flexibility, strength, and balance. 

Yoga poses for digestion help by stimulating vital organs such as the stomach, small intestine, and large intestine. 

Through its series of postures, it helps to massage the abdominal organs and improve circulation to the digestive system. 

This helps to increase the efficiency of the digestive process, allowing for improved absorption of nutrients. 

Additionally, Surya Namaskar promotes better digestion by stimulating the metabolism and aiding in the elimination of toxins.

3. Improves Metabolism

One of the major benefits of Surya Namaskar is that it helps to improve metabolism. 

Since the practice involves breathing exercises along with body postures, it helps to stimulate the digestive system and helps to improve the metabolic rate. 

This in turn leads to improved digestion, improved absorption of nutrients, and improved waste elimination. 

Surya Namaskar also helps to improve circulation and increases the body’s ability to burn calories, which helps to improve metabolic rate.

4. Improves Flexibility

Surya Namaskar It is a great way to increase flexibility in the body, as each posture stretches a different area. 

By taking the time to move through each posture at a slow and steady pace, the body can be gradually warmed up to increase flexibility. 

Additionally, the postures in Surya namaskar asana work to build strength and increase the range of motion in the joints. This helps make the body more flexible and efficient in its movements.

5. Strengthens Muscles

Surya Namaskar’s postures involve stretching and contracting the muscles, making them stronger as well as more flexible. 

Doing Surya Namaskar regularly helps to strengthen the muscles of the arms, legs, and core. It can also help improve posture and balance. 

Additionally, the deep breathing involved in the practice helps to increase oxygen flow to the muscles, giving them more energy and endurance

6. Helps To Detoxify

The ancient yoga practice helps to detoxify the body through its physical movements as well as breathing techniques. 

The movements of Surya Namaskar helps to stimulate the internal organs and flush out toxins from the body. 

As the body is stretched and flexed, the muscles are toned and strengthened, and the lymphatic system is activated to flush out toxins and other metabolic wastes. 

The breathing techniques used in Surya Namaskar are also useful for detoxifying the body as they help to oxygenate the blood and stimulate the respiratory system.

is important to practice regularly. Try to incorporate this practice into your daily routine, doing at least three rounds of Surya Namaskar each day. 

Discover The Different Types Of Surya Namaskar

Surya Namaskar, or Sun Salutation, is a traditional yoga practice used to greet the sun in the morning. It consists of a type of Surya namaskar for weight loss that is performed in a continuous flow. Let’s check out the type of Surya namaskar yoga for weight loss.

1. Pranamasana (Prayer Pose)

• How to Do It: Stand with your feet together, palms joined in front of your chest in a prayer position. Take a deep breath and focus on your intention.
• Benefit: Helps to center the mind and body, preparing for the practice.

2. Hastauttanasana (Raised Arms Pose)

• How to Do It: Inhale, raise your arms overhead and arch your back slightly while keeping your palms together.
• Benefit: Stretches the chest, shoulders, and abdominal muscles, improving flexibility.

3. Hasta Padasana (Hand to Foot Pose)

• How to Do It: Exhale, bend forward and bring your palms to the floor beside your feet. Try to touch your toes.
• Benefit: Stretches the hamstrings and strengthens the back.

4. Ashwa Sanchalanasana (Equestrian Pose)

• How to Do It: Inhale, step your right foot back, and bend your left knee. Look up, lifting your chest.
• Benefit: Opens the hips and stretches the legs and groin.

5. Dandasana (Plank Pose)

• How to Do It: Exhale, step back with your left foot, bring your body into a straight line, and hold a plank position.
• Benefit: Builds core strength and tones the arms.

6. Ashtanga Namaskara (Eight-Limb Pose)

• How to Do It: Lower your knees, chest, and chin to the ground while keeping your elbows close to your body.
• Benefit: Strengthens the arms and chest, while opening the heart.

7. Bhujangasana (Cobra Pose)

• How to Do It: Inhale, slide forward, and lift your chest, arching your back into a gentle cobra pose with your elbows bent.
• Benefit: Stretches the chest and spine, improving flexibility.

8. Adho Mukha Svanasana (Downward Facing Dog)

• How to Do It: Exhale, lift your hips high, and form an inverted V-shape with your body, pressing your heels toward the floor.
• Benefit: Stretches the entire body, especially the hamstrings and spine.

9. Ashwa Sanchalanasana (Equestrian Pose)

• How to Do It: Inhale, step your right foot forward between your hands and lift your chest, looking up.
• Benefit: Opens the hips and strengthens the legs.

10. Hasta Padasana (Hand to Foot Pose)

• How to Do It: Exhale, bring your left foot forward, and fold into the forward bend again, aiming to touch your toes.
• Benefit: Deepens the stretch in your hamstrings and back.

11. Hastauttanasana (Raised Arms Pose)

• How to Do It: Inhale, rise up while bringing your arms overhead, stretching the upper body.
• Benefit: Stretches the chest, shoulders, and abdominal muscles.

12. Pranamasana (Prayer Pose)

• How to Do It: Exhale, bring your arms back down to a prayer position in front of your chest and stand tall.
• Benefit: Completes the sequence, bringing the body and mind back to the center.

Beginner’s Guide To Surya Namaskar: Key Tips For Health And Fitness

1. Start Slowly: Start by practicing just 2-3 rounds of Surya Namaskar and gradually increase the number of rounds.

2. Keep Your Breath Steady: As you move through the poses of Surya Namaskar, be mindful of your breath and ensure that it is steady as well as controlled.

3. Use Props: If you’re a beginner, you may find it difficult to maintain the correct posture in some of the poses. To help with this, you can use props such as yoga blocks, straps, or a chair for support.

4. Focus On Form: Make sure that you are focusing on maintaining correct form and posture while practicing Surya Namaskar.

5. Be Consistent: Make sure that you are practicing Surya Namaskar regularly in order to see results. Aim for at least 3-4 times a week.

6. Incorporate Other Yoga Poses: To make your practice more effective, you can incorporate other yoga poses for back pain such as forward and backward bends into your Surya Namaskar practice. This will help to stretch out the body and further tone the muscles.

From Chubby To Fit Transformation- Checkout How Smriti Pulled It Off

There were not many challenges in her journey. It’s just that she had a super hectic schedule. But, she turned it all into a fierce journey!! Let’s check it out.

https://fitelo.co/success-stories/smritis-weight-loss-success-story

Dt Mac Singh Talks About Cheat Meal For Fat Loss

There is nothing wrong with rewarding yourself during your weight loss journey. But most of you must be wondering what should be the ideal number of reward meals. 

Divide your weight loss goal into weekly mini-milestones and you can reward yourself after achieving your milestone. But, make sure that your cheat meal doesn’t end as a CHEAT DAY and a Cheat day into a CHEAT WEEK.

Wrapping It Up

Here’s the summary of the Surya Namaskar for weight loss blog in points:

• Surya Namaskar (Sun Salutation): A series of twelve postures performed in a flowing motion, offering both physical and mental benefits.
• Benefits:
  • Weight Loss: Boosts metabolism, burns calories, and aids in reducing body fat.
  • Improved Metabolism: Stimulates digestion, enhances nutrient absorption, and increases calorie burn.
  • Flexibility: Increases body flexibility and range of motion in joints.
  • Strengthens Muscles: Tones and strengthens arms, legs, and core muscles.
  • Improves Digestion: Stimulates vital digestive organs, enhances digestion and nutrient absorption.
  • Stress Reduction: Helps reduce stress, anxiety, and emotional eating.
  • Detoxification: Stimulates internal organs and activates the lymphatic system to flush out toxins.
  • Mental Well-being: Promotes a sense of peace, reduces anxiety, and improves sleep quality.
  • Cardiovascular Health: Enhances circulation and supports overall heart health.
• How to Practice:
  • Perform at least three rounds of Surya Namaskar daily.
  • Incorporate deep, steady breathing to enhance the effects of the practice.
  • Practice consistently for maximum results, aiming for 3-4 times a week.
• Postures in Surya Namaskar:
  1. Pranamasana (Prayer Pose) – Centers the mind.
  2. Hastauttanasana (Raised Arms Pose) – Stretches the chest and abdomen.
  3. Hasta Padasana (Hand to Foot Pose) – Stretches hamstrings and strengthens the back.
  4. Ashwa Sanchalanasana (Equestrian Pose) – Opens hips and strengthens legs.
  5. Dandasana (Plank Pose) – Builds core strength.
  6. Ashtanga Namaskara (Eight-Limb Pose) – Strengthens arms and chest.
  7. Bhujangasana (Cobra Pose) – Stretches chest and spine.
  8. Adho Mukha Svanasana (Downward Facing Dog) – Stretches the entire body.
  9. Ashwa Sanchalanasana – Repeats the hip opener.
  10. Hasta Padasana – Deepens the hamstring and back stretch.
  11. Hastauttanasana – Stretches upper body.
  12. Pranamasana – Completes the sequence, returning the body to center.
• Tips for Beginners:
  1. Start with 2-3 rounds and gradually increase.
  2. Focus on steady breathing and maintaining proper form.
  3. Use props (yoga blocks, straps) if necessary.
  4. Practice consistently for 3-4 times a week for the best results.
  5. Incorporate other yoga poses for additional flexibility and muscle toning.
• Holistic Benefits: Surya Namaskar not only aids weight loss but also enhances overall well-being by harmonizing the mind, body, and spirit.

Frequently Asked Questions

What Does 1 Set Of Surya Namaskar Mean?

Surya Namaskar is a sequence of 12 yoga postures performed in two rounds, starting and ending with a prayer pose. It enhances flexibility, strength, and balance, reduces stress, and improves circulation.

Can Surya Namaskar Reduce Belly Fat?

Yes, Surya Namaskar can help reduce belly fat. Practicing Surya Namaskar regularly can help burn calories and help with overweight problems by strengthening your core muscles. Additionally, it can help reduce stress and improve digestion, both of which can contribute to weight loss.

Can I Lose Weight By Doing Surya Namaskar? 

Yes, you can lose weight by doing Surya Namaskar. It is an ancient Indian practice that involves performing a series of 12 postures with breathing exercises. The yoga asana helps to strengthen and tone the muscles, improve flexibility, and also helps to burn calories. It is also beneficial for improving digestion and balancing hormones.

Which Surya Namaskar Is Best For Weight Loss?

The Surya Namaskar that is best for weight loss is the traditional 12-pose sequence. This sequence of poses helps to increase metabolism, build strength and flexibility, and increase cardiovascular endurance, all of which can help to burn fat and promote weight loss.

What Happens If I Do 20 Surya Namaskar Everyday? 

Practicing 20 Surya Namaskar daily can enhance strength, flexibility, and posture while boosting energy. Mentally, it promotes relaxation, focus, and balance, improving overall well-being and self-confidence.

Is Surya Namaskar Better Than Exercise? 

yoga 

Surya Namaskar offers benefits like flexibility, strength, and stress reduction. However, the best exercise depends on individual preferences, as some may prefer weightlifting or running over yoga.e, such as weightlifting or running. Ultimately, it is up to you to decide which form of exercise is the best for you.

What Is The Best Time To Practice Surya Namaskar?

Morning: The morning is considered the ideal time to practice Surya Namaskar as it energizes the body, awakens the muscles, and helps set a calm, focused mindset for the day.
Evening: Practicing in the evening can help release the day’s stress, relax the body, and improve sleep quality.

How many rounds of Surya Namaskar should I practice, and how often?

Start with 5 to 12 rounds, beginning slowly and gradually increasing the number. Practicing 3 to 5 times a week is ideal for maximum benefits.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.