Get That Glow Up with Yoga: The 12 Asanas of Surya Namaskar for Weight Loss and Their Fantastic Benefits!

Sun Salutation, or Surya Namaskar, is a powerful series of yoga poses that integrates physical movement with awareness and control of breathing. It is a well-liked full-body workout routine for weight loss since it fosters strength, flexibility, and endurance. Surya Namaskara exercises work several muscle groups, increase metabolism, and promote fat burning with each round.

Regular practice of this dynamic series can help people lose weight healthily and sustainably by improving their energy levels, digestion, and cardiovascular fitness. The mindfulness component also reduces stress, which can help achieve weight management objectives. Surya Namaskar for weight loss is part of the ancient yoga practices that give effective results and make your body flexible. Let us dive into this blog to learn about Surya Namaskar in detail, including its 12-step routine and benefits.

Table Of Contents

1. What Is Surya Namaskar?

2. 12 Asanas Of Surya Namaskar Step-By-Step For Weight Loss

3. Surya Namaskar Benefits For Your Health And Wellness

4. Dietitian's Recommendation

5. The Final Say

6. FAQs

7. References

What Is Surya Namaskar?

Surya Namaskar, or Sun salutations, is part of the ancient yogic practices that combine simple methods, resulting in a fit and flexible body. Experts say practising Surya Namaskar for weight loss is helpful as it builds lean muscles and boosts metabolism. Also, practising Surya Namaskar for weight loss and fat-burning processes keeps our body flexible, fit, and healthy and our mind stress-free. Along with that, it also improves the overall metabolism and builds.

Also Read: 6 Effective Exercises Of Yoga For Weight Loss 

12 Asanas Of Surya Namaskar Step-By-Step For Weight Loss

Here is the step-by-step projection of 12 asanas Surya Namaskar for weight loss:

1. Pranamasana (Prayer Pose)

Pranamasana helps centre the mind and body, promoting a sense of calm and focus. It is a great relaxation technique for stress and anxiety and activates the Anahata (heart) chakra, fostering a sense of gratitude and humility. This pose also helps improve posture and ground the body.

How do you do this pose of Surya Namaskar for weight loss?

• Stand at the front of your mat with your feet together.

• Balance your body weight equally on both feet.

• Bring your palms together correctly in front of your chest in a prayer pose (Anjali Mudra).

• Relax your shoulders and close your eyes if comfortable.

• Take a few calm, deep breaths, focusing on centring your mind and body.

2. Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana stretches and tones the abdominal muscles, aiding digestion and relieving abdominal tension. It also expands the chest and lungs, improving respiratory function and enhancing oxygen intake, which benefits energy levels.

How do you do this pose of Surya Namaskar for weight loss?

• Inhale deeply and raise your arms overhead.

• Keep your palms facing each other and your arms shoulder-width apart.

• Arch your back slightly and look up towards your hands.

• Stretch your whole body upwards, extending from the heels to the fingertips.

• Engage your core and keep your legs strong and straight.

Also Read: How To Do Abdominal Breathing Exercise? A Step-By-Step Guide And It’s Benefits! 

3. Padahastasana (Hand To Foot Pose)

Padahastasana stretches the hamstrings, calves, and spine, enhancing flexibility and relieving tension. It stimulates the liver and kidneys, improving digestion and detoxification processes. This pose also helps reduce anxiety and calm the mind.

How do you do this pose of Surya Namaskar for weight loss?

• Exhale and bend forward from your hips, keeping your spine straight.

• Bring your hands to touch the floor beside your feet or grasp your ankles.

• Allow your head to hang naturally towards your knees.

• Keep your legs straight, with a slight knee bend.

• Relax your neck and shoulders, and breathe deeply.

4. Ashwa Sanchalanasana (Equestrian Pose)

Ashwa Sanchalanasana powers up the leg muscles, particularly the quadriceps and calves, and enhances the strength and flexibility of the hip joints. It also stretches the groin and opens the chest, promoting better lung capacity. This pose also helps improve balance and coordination.

How do you do this pose of Surya Namaskar for weight loss?

• Inhale and step your right foot back, keeping your left foot forward.

• Lower your right knee to the floor and point your toes back.

• Bend your knee at a 90-degree angle, ensuring your left leg knee is directly above your ankle.

• Place your hands on either side of your left foot, fingertips in line with your toes.

• Lift your chest and look forward or slightly upward, opening your heart.

5. Dandasana (Stick Pose)

Strengthening the arms, shoulders, and core muscles with Dandasana lays a strong basis for the ensuing poses. It promotes good posture by aligning the spine and engaging the abdominal muscles. This pose also increases body awareness and stability.

How do you do this pose of Surya Namaskar for weight loss?

• Exhale and return your left foot to meet your right foot, forming a plank position.

• Align your body into a straight line from head to heels, like a stick.

• Keep your arms straight and wrists directly under your shoulders.

• Engage your core muscles, pulling your navel towards your spine.

• Hold the position, ensuring your body is in one straight line.

6. Ashtanga Namaskara (Eight Limbed Pose)

Ashtanga Namaskara strengthens the arms, chest, and legs, supporting the body's weight and improving muscular endurance. It is good to add in a flexibility improving routine, espeically in the back and spine while promoting better circulation. This pose also encourages a sense of humility.

How do you do this pose of Surya Namaskar for weight loss?

• Exhale and lower your knees to the floor.

• Lower your chest and chin to the floor, raising your hips slightly.

• Ensure your eight body parts (toes, knees, chest, hands, and chin) touch the floor.

• Keep your elbows close to your body, pointing backwards.

• Maintain the posture while noticing how your core muscles are contracting and how your spine is stretched.

7. Bhujangasana (Cobra Pose)

Bhujangasana strengthens the spine and promotes flexibility in the back, alleviating tension and reducing back pain. It also stretches the chest, shoulders, and abdomen, improving respiratory function and stimulating the digestive organs. This pose also helps relieve stress and fatigue.

How do you do this pose of Surya Namaskar for weight loss?

• Inhale and slide your body forward, lowering your hips to the floor.

• Place your palms straight on the floor under your shoulders.

• Keep your elbows close to your body and point your toes back.

• Inhale and uplift your chest off the floor, straightening your arms partially or fully.

• Look up and keep your shoulders relaxed, away from your ears.

• Hold the pose, ensuring your lower back is engaged and your pelvis presses into the floor.

8. Adho Mukha Svanasana (Downward Facing Dog Pose) 

The entire body is stretched and strengthened in Adho Mukha Svanasana, but the shoulders, hamstrings, calves, and hands are especially strengthened. Known to be a great yoga to improve concentration and memory, it enhances blood circulation to the brain and relieves headaches. This pose also directly helps reduce stress and anxiety.

How do you do this pose of Surya Namaskar for weight loss?

• Exhale and lift your hips up and back, forming an inverted V shape with your body.

• Keep your hands shoulder-width apart and your feet hip-width apart.

• Press your heels towards the surface and your hands firmly into the mat.

• Lengthen your spine, drawing your hips up and back.

• Relax your head between your arms, aligning your ears with your upper arms.

9. Ashwa Sanchalanasana (Equestrian Pose)

Repeating Ashwa Sanchalanasana, on the other side, ensures balanced strengthening and flexibility of the legs and hips. It continues to open the chest and improve lung function while enhancing coordination and balance in the body.

How do you do this pose of Surya Namaskar for weight loss?

• Inhale and step your right foot forward between your hands, keeping your left leg back.

• Lower your left knee to the surface and point your left toe back.

• Bend your right knee at a 90-degree angle, ensuring your right knee is directly above your right ankle.

• Place your hands on either side of your right foot, fingertips in line with your toes.

• Lift your chest and look forward or slightly upward, opening your heart.

• Hold the pose, feeling the stretch in your left thigh and hip flexor.

10. Padahastasana (Hand to Foot Pose)

Returning to Padahastasana deepens the stretch in the hamstrings, calves, and spine, promoting flexibility and relieving tension. It further stimulates the liver and kidneys, aiding in detoxification and improving digestive health. This pose helps relax the mind's hormones and reduce stress.

How do you do this pose of Surya Namaskar for weight loss?

• Exhale and bring your left foot forward to meet your right foot.

• Straighten your legs as much as possible and bend forward from your hips.

• Bring your hands to touch the floor beside your feet or grasp your ankles.

• Allow your head to hang naturally towards your knees.

• Keep your spine long and relax your neck.

• Hold the pose, breathing deeply and evenly.

11. Hasta Uttanasana (Raised Arms Pose)

When repeated, Hasta Uttanasana reinforces the stretch and toning of the abdominal muscles and the expansion of the chest. It continues to improve lung capacity and oxygen intake, enhancing overall energy and vitality. This pose also promotes a sense of openness and relaxation.

How do you do this pose of Surya Namaskar for weight loss?

• Inhale and rise, lifting your arms overhead.

• Keep your palms facing each other and your arms shoulder-width apart.

• Arch your back slightly and look up towards your hands.

• Stretch your whole body upwards, extending from the heels to the fingertips.

• Engage your core and keep your legs strong and straight.

• Hold the pose, feeling the stretch in your entire body.

12. Tadasana (Mountain Pose)

Tadasana improves posture by aligning the spine and strengthening the thighs, knees, and ankles. It enhances body awareness and balance, promoting stability. This pose also fosters a sense of grounding and calm, helping integrate the preceding asanas' benefits.

How do you do this pose of Surya Namaskar for weight loss?

• Exhale and stand straight, bringing your arms down by your sides.

• Balance your body weight equally on both feet.

• Relax your shoulder muscles and keep your spine straight.

• Bring your palms together in front of your chest in a prayer position (optional).

• Breathe deeply and calmly, focusing on your posture.

• Hold the pose, grounding yourself and feeling stable and centred.

  
  

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Also Read: Transform Your Life With 108 Surya Namaskar Routine! Know How

Surya Namaskar Benefits For Your Health And Wellness 

The prominent 10 benefits of surya namaskar are:

Also Read: 10 Best Surya Namaskar Benefits For Achieving Good Health & Fitness!

Dietitian's Recommendation

Surya Namaskar, or Sun Salutation, is a great practice for weight loss and overall fitness. As a dietitian, I suggest adding it to your daily schedule because of its advantages. This sequence of 12 postures engages multiple muscle groups, boosts metabolism, and enhances flexibility. Aim for 5-10 rounds daily, gradually increasing intensity. Pair this with a balanced diet plan that is rich in nutritious foods, lean meats, and healthy fats for the best benefits.

                                                                              Dt. Akshata Gandevikar

The Final Say

Surya Namaskar is an effective way to lose weight for individuals looking to burn off excess calories efficiently and healthily. It provides a variety of additional physical and mental health advantages that promote the well-being of your body and mind. Gradually incorporating the 12 asanas of Surya Namaskar can significantly benefit your body and mind. 

Following the detailed instructions for each yoga pose, you can ensure you perform them correctly with proper alignment and controlled breathing. Finally, incorporating Surya Namaskar into our daily schedule can result in significant health benefits, such as better posture, weight control, improved mental focus, and stress relief.

FAQs

1. What is the best time to do surya namaskar asanas?

Surya Namaskar can be done at any time of the day. However, the best time to do Surya Namaskar is at sunrise, as exposure to the sun delivers positivity and vitamin D in an adequate amount.

2. Can beginners practice surya namaskar 12 steps?

Yes, beginners can practice Surya Namaskar. Starting slowly and focusing on proper alignment and breath control is important. Modifications can be made for those with limited flexibility, such as bending the knees slightly in forward bends or using props like blocks to support the hands. Listening to your body and not pushing beyond your limits is crucial to avoid injury.

3. Are Surya Namaskar's weight loss results sustainable?

Yes, when done with a well-rounded exercise regimen, Surya Namaskar, also known as Sun Salutation, can aid in weight loss. Because it is a full-body workout that can increase metabolism, burn calories, and help you develop lean muscle, it can be a sustainable component of a weight loss program.

4. How fast can I see Surya Namaskar's weight loss results?

You can start seeing results from practising Surya Namaskar for weight loss in as little as a few weeks if done consistently. Many people report noticeable changes in their body shape and energy levels after about 4 to 6 weeks of daily practice.

References

• https://www.medplusmart.com/healthy-life/info/7309/surya-asanas-for-weight-loss#:~:text=Surya%20namaskar%20should%20be%20done,take%20anymore%20than%2020%20minutes.

• https://www.godigit.com/wellbeing/suryanamaskar-for-weight-loss

• https://level.game/blogs/surya-namaskar-for-weight-loss?srsltid=AfmBOoq6TBUKlxLzi_WICfbo53MckM6ffA3Q_HdXOg07qh_BM0UUZFF1&lang=en

• https://amala.earth/blogs/amala-earth-blog/surya-namaskar-benefits?srsltid=AfmBOorwFqBnXwFk2h-GG4SkKGtsQ52s809TWO_MAXi4BNoygxsZsHnB

• https://www.icicilombard.com/blogs/health-insurance/mb/is-surya-namaskar-good-for-weight-loss

• https://www.tataaig.com/knowledge-center/health-insurance/surya-namaskar-for-weight-loss

  
  

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