How Many Surya Namaskar in a Day to Lose Weight?

Weight loss can feel like an uphill battle, with different diets and workout programs out there, all claiming they'll help you shed the pounds. But in reality, a lot of them end up leaving you unmotivated and demoralized.

Enter the game changer, Surya Namaskar. Also known as Sun Salutation, it is a powerful sequence of yoga postures that has been practiced for centuries. It's not only a great way to start the day but also an effective exercise for weight loss.

In this article, we will explore the benefits of doing Surya Namaskar for weight loss, delve into scientific studies supporting its effectiveness, provide detailed steps to practice it, and discuss important precautions to keep in mind.

Weight-loss benefits of Surya Namaskar

Surya Namaskar, or Sun Salutation, offers numerous benefits for those looking to shed extra pounds. Here are some of the key advantages:

Full body workout

Surya Namaskar is a comprehensive workout that engages multiple muscle groups simultaneously. This full-body exercise helps tone muscles, enhance flexibility, and boost overall strength.

Boosts metabolism

Performing Surya Namaskar increases the heart rate, stimulating the metabolic rate and leading to more calories burned in Surya Namaskar. A higher metabolism helps in faster and more efficient weight loss.

Also read: 7 Exercises to Do Everyday to Tone Your Body in 4 Weeks

Improves digestion

The postures in Surya Namaskar stimulate the digestive system, helping to eliminate toxins and improve nutrient absorption. This can aid in weight management and overall health.

Enhances cardiovascular health

Surya Namaskar involves continuous movement and deep breathing, which improves cardiovascular health. A healthy heart is crucial for effective weight loss.

Reduces stress

Stress can lead to weight gain by triggering emotional eating and hormonal imbalances. Surya Namaskar helps reduce stress levels, promoting mental well-being and aiding weight loss.

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Scientific Studies on Surya Namaskar

Several scientific studies have explored the effectiveness of Surya Namaskar for weight loss:

Study on metabolic rate

A study published in the Journal of Physical Education and Sports Science found that regular practice of Surya Namaskar significantly increased participants' metabolic rate, contributing to weight loss.

Also read: This Sleeping Asana Will Clear Your Monkey Mind

Research on caloric expenditure

According to a study by the American College of Sports Medicine, practicing Surya Namaskar can burn up to 139 calories in just 30 minutes. This makes it a highly efficient exercise for weight management.

Comparative study

A comparative study in the International Journal of Yoga revealed that participants who practiced Surya Namaskar daily for 12 weeks experienced greater weight loss and improved BMI compared to those who followed other forms of exercise.

Steps to Practice Surya Namaskar for Weight Loss

Here are the 12 poses of Surya Namaskar:

1. Pranamasana (Prayer Pose)

Stand at the edge of your mat with feet together and weight balanced on both feet. Expand your chest and relax your shoulders. Inhale, raise both arms, and as you exhale, bring your palms together in front of your chest in a prayer position.

2. Hastauttanasana (Raised Arms Pose)

Inhale and lift your arms up and back, keeping the biceps close to your ears. Stretch your whole body backward from the heels to the fingertips.

3. Hasta Padasana (Hand to Foot Pose)

Exhale and bend forward from the waist, keeping your spine erect. Bring your hands down to the floor beside your feet.

4. Ashwa Sanchalanasana (Equestrian Pose)

Inhale and push your right leg back as far as possible. Bring the right knee to the floor and look up.

5. Dandasana (Stick Pose)

As you inhale, take the left leg back and bring the whole body in a straight line. Keep your arms perpendicular to the floor.

6. Ashtanga Namaskara (Salute with Eight Parts or Points)

Gently bring your knees down to the floor and exhale. Rest your chest and chin on the floor, keeping your hips slightly off the floor. The hands, feet, knees, chest, and chin should touch the floor.

Also read: Nama-stay in Bed: Best Yoga Poses for Sleep

7. Bhujangasana (Cobra Pose)

Slide forward and raise the chest up into the Cobra pose. Keep your elbows bent and fixed, shoulders away from the ears. Look up.

8. Parvatasana (Mountain Pose)

Exhale and lift the hips up, bringing the body into an inverted V position. Keep the heels on the floor and try to keep the legs straight.

9. Ashwa Sanchalanasana (Equestrian Pose)

Inhale and bring the right foot forward between the hands. Bring the left knee down to the floor and push the hips down. Look up.

10. Hasta Padasana (Hand to Foot Pose)

Exhale and bring the left foot forward. Keep the palms on the floor. You may bend your knees if necessary.

11. Hastauttanasana (Raised Arms Pose)

Inhale and roll the spine up. Raise the hands and bend backward slightly, pushing the hips slightly outward.

12. Pranamasana (Prayer Pose)

Exhale and straighten the body. Bring the arms down and relax.

Repeat these steps for several rounds, gradually increasing the number of repetitions as your stamina improves.

Also read: World Yoga Day 2024: Breathe. Flow. Be

Precautions

Consult a doctor

If you have any medical conditions or concerns, consult a healthcare professional before starting Surya Namaskar. This is especially important for individuals with chronic illnesses, heart conditions, or recent surgeries. Your doctor can provide personalized advice and inform you if there are any specific movements you should avoid.

Warm-up

Always start with a warm-up session to prepare your body and prevent injuries. A proper warm-up increases blood flow to the muscles, enhances flexibility, and reduces the risk of strains and sprains. Simple activities like gentle stretching, walking, or light jogging can effectively prepare your body for the more intense movements of Surya Namaskar.

Listen to your body

Do not push yourself too hard. It's crucial to be mindful of your body's signals. If you experience pain, discomfort, or excessive fatigue, stop immediately and consult a yoga instructor. Overexertion can lead to injuries and diminish the benefits of your practice. It's important to progress at your own pace and allow your body time to adapt to the movements.

Proper technique

Ensure you follow the correct postures and breathing techniques to avoid strain and injury. Proper alignment in each pose is essential to maximize the benefits and minimize the risk of injury. Consider attending a class with a certified yoga instructor or watching instructional videos to learn the correct form. Consistently practicing with proper technique will help you build strength, flexibility, and endurance safely.

Stay hydrated

Drink plenty of water before and after your workout to stay hydrated. Proper hydration helps maintain your energy levels, supports muscle function, and aids in recovery after your practice. Avoid drinking large amounts of water immediately before starting, as it can cause discomfort during the movements. Instead, sip water throughout the day and have a moderate amount before and after your session.

FAQs

How many calories does 10 rounds of Surya Namaskar burn?

On average, 10 rounds of Surya Namaskar (Sun Salutations) can burn between 100 to 200 calories, depending on the intensity of your practice, your body weight, and overall fitness level. This range can vary, so it's best to monitor your own body's response for precise tracking.

Can I lose 10 kgs with Surya Namaskar?

Losing 10 kgs through Surya Namaskar alone is possible but requires consistency, a balanced diet, and a holistic approach to fitness. Incorporating Surya Namaskar into a broader fitness routine and maintaining healthy eating habits will enhance weight loss results.

Can we do Surya Namaskar during periods?

Yes, you can practice Surya Namaskar during your menstrual period, but it's essential to listen to your body and modify the practice as needed. If you experience discomfort or heavy flow, consider gentle variations or lighter practices.

What is the best time for Surya Namaskar?

The best time to practice Surya Namaskar is during the early morning, preferably at sunrise, when the air is fresh and your mind is calm. Practicing on an empty stomach provides the most benefits, but it can also be performed at any other time of the day, provided there’s a gap after meals.

Is only Surya Namaskar enough for weight loss?

While Surya Namaskar is an excellent full-body workout and can contribute to weight loss, relying solely on it may not be sufficient for everyone. Combining it with other forms of exercise, like cardio, strength training, and maintaining a balanced diet, will yield better and more sustainable weight loss results.

Will Surya Namaskar reduce belly fat?

Surya Namaskar can help reduce belly fat by strengthening the core muscles, improving metabolism, and burning calories. However, spot reduction is not possible, so it should be part of a comprehensive fitness regimen combined with a healthy diet for overall fat loss.

Final thoughts

Surya Namaskar is a holistic and effective practice for weight loss, combining physical exercise, breath control, and mental focus. By incorporating it into your daily routine, you can achieve a healthy weight, improved metabolism, and overall well-being. Remember to follow the steps carefully and consult professionals if needed to maximize the benefits of Surya Namaskar for weight loss.