How Does Surya Namaskar Help In Weight Loss? Read Here!



Published on: 15-Sep-2023


10 min read




Anushka Tripathi


How Does Surya Namaskar Help In Weight Loss? Read Here!

How Does Surya Namaskar Help In Weight Loss? Read Here!

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Hello Readers! Do you keep avoiding your favourite foods to get the perfect body shape? Well, not everyone can follow a strict diet plan and workout regimen. But our goal of becoming slim and healthy can still be fulfilled. 


At the same time, numerous diets and exercises claim to help you lose that extra weight. But this only sometimes helps some. But you can follow a fitness plan to focus on your healthy journey. But Surya Namaskar for weight loss is part of the ancient yoga practices that give effective results and make your body flexible. 


Read this blog and visit ToneOp to learn more about the health benefits of practising yoga and the perks of praying Surya Namaskar for weight loss.

Table Of Contents

  1. What Is Surya Namaskar?

  2. Yoga For Weight Loss With Surya Namaskar

  3. Surya Namaskar And Weight Management

  4. Yoga Health Benefits 

  5. 8 Best Yoga Poses For Weight Loss

  6. The Final Say

  7. FAQs

  8. References

What Is Surya Namaskar?

Surya Namaskar, or Sun salutations, is part of the ancient yogic practices that combine simple methods, resulting in a robust, 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 lean muscle mass.


Also Read: Yoga Nidra: Relaxation Technique For Stress & Anxiety

Yoga For Weight Loss With Surya Namaskar

Yoga has been known for its power to help people transform their physical and mental health. Yoga is known for assisting people to remain fit and healthy. Surya Namaskar for weight loss might be gradual, but it's sustainable, and the yoga poses don't put too much strain on the body. 


Yoga has been part of our ancient culture. It means “ to unite with the self ” or “ become one. ” Yoga helps unite the body, mind, and breath synchronously.

Surya Namaskar And Weight Management 

Numerous people want to lose weight but cannot handle the pressure of going to gyms. Surya Namaskar for weight loss can be an ideal workout regime for anyone; all you need is a yoga mat. Detoxify your body by adding many minutes of meditation before and after Surya Namaskar. 


It also helps maintain fitness even if you're pressed for time and need help to complete a workout; practising 12 rounds of Surya Namaskar is an outstanding weight-loss yoga exercise.

Surya Namaskar Daily Routine

Practising Surya Namaskar for weight loss will slowly stretch and tone muscles, helping to convert fat into muscle strength gradually. Moreover, practising Surya Namaskar quickly will require a lot of energy. This burns away those excess calories. Along with that, it also improves cardiovascular health. Surya Namaskar covers 12 postures completed in one round at a time.


Achieving the 12 postures for weight loss needs to be done regularly. This may vary as this yoga routine for weight loss depends on factors like individual metabolism, consistency, diet, lifestyle, etc. Furthermore, Surya Namaskar is effective even if you're trying to practise yoga to lose belly fat.

Yoga Health Benefits

The body's general posture is improved by creating a solid and flexible spine that provides blood circulation to the whole spinal and paraspinal area. Practising Surya Namaskar for weight loss and keeping your body fit. It also helps in the improvement of musculoskeletal functions. Here are some benefits that can help improve your lifestyle and Surya Namaskar for weight loss.


  • Boosts Metabolism in the body

  • Activation of the sluggish neuroendocrine system

  • Boosts the immune system

  • Digestion is better

  • It helps combat insomnia

  • Reduces blood sugar

  • Reduces stress levels

  • Improves balance in the nervous system

  • Regulates hormones  

  • Enhances cognitive activities

8 Best Yoga Poses For Weight Loss

Yoga poses, or Surya Namaskar for weight loss, are an excellent form of exercise. Do you know that our bodies release a hormone called cortisol, which is removed from our body due to stress? It can cause us to hold onto excess weight. Practising yoga or Surya Namaskar for weight loss reduces stress and cortisol levels, making it easier to shed those extra pounds. So, here are some of the best yoga poses mentioned:

1. Pranamasana (Prayer Pose)

This yoga asana is done by placing your feet on a yoga mat. Now, the person has to take a deep breath and expand their chest. After that, Relax your shoulders by keeping them relaxed and inhale slowly. Lastly, bring your palms together before your chest and exhale lightly.


Pro tip - Always keep your back straight to avoid putting pressure on your lower back.

2. Hasta Uttanasana (Raised Arms Pose)  

For this pose, Join your palms together as you do the prayer pose. Now, lift your arms and bend backwards, keeping your biceps together. 


Pro tip - Keep your heels on the ground and reach your hands towards the ceiling to feel a proper stretch.  

3. Hasta Padasana (Standing Forward Bend Pose)

For this pose, exhale lightly and thoroughly as you bend forward from the waist, keeping the spine straight. Now, try to touch the ground as you perform this pose.


Pro tip - The main goal is to keep your back straight without touching the floor with your palms

4. Ashwa Sanchalanasana (Lunge Pose)  

For this pose, gently bend your knees, allowing your palms to rest comfortably on the floor. Now, stretch your left leg back, bringing your right knee to the right side of your chest. 


Pro tip - You must focus on the inhalation and exhalation each time.

5. Chaturanga Dandasana (Plank Pose)  

For this pose, ensure your body is parallel to the ground during this Yoga asana. Bring your right leg back, and bring both arms under your shoulders. Breathe in deeply and get your right leg back.  


Pro tip - You must align your entire body in a single straight line, like a stick.   

6. Ashtanga Namaskara(Eight-Limbed Pose)  

 After performing the Chaturanga Dandasana, slowly bring your knees down to the floor, keeping your chin on the floor and your hips lifted. Also, your hands, knees, chin, and chest should rest on the ground. But your hips should remain raised. 


Pro tip - Whenever you feel uncomfortable, You can relax your body by taking a little moment.

7. Bhujangasana (Cobra Pose)  

This yoga asana involves breathing profoundly and pressing your hands to your chest. This way, your upper body should rise, and your head will appear in a cobra-like shape with a hood. Following your leg and midsection, be flat on the ground.  

8. Adho Mukha Svanasana(Downward-Facing Pose)  

Keep your palms and feet stiff for this pose, and gently raise your hips, forming a V with your body. Now, Straighten your elbows and knees and gaze towards the navel. 


Pro tip - Do not worry if your heels do not completely touch the floor.   

The Final Say

Surya Namaskar for weight loss is a viable method for anyone who wants to quickly and healthily shed unwanted calories. It also offers numerous other physical and mental health benefits that keep your body healthy and peaceful. Although Surya Namaskar can help you lose weight quickly, you can get maximum benefits when performing these asanas under expert supervision, especially if you're a beginner. 


1. What is the best time to do Surya Namaskar?   

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 Surya Namaskar reduce belly fat?   

Surya Namaskar is a set of 12 yoga postures frequently practised in a flow sequence. This full-body workout can contribute to weight loss, including reducing belly fat, with a balanced diet and a consistent exercise routine. 


3. How Many Surya Namaskars will be done daily for weight loss?

 You can perform five rounds of Surya Namaskar daily and increase to 12 with time, which will benefit you to burn up to 416 calories. 


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