Surya Namaskar for weight loss 6 things to do for best Result

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Sun Salutation, also known as Surya Namaskar, is a 12-pose yoga sequence. Surya Namaskar for weight loss having a truly fantastic impact on the body and mind, in addition to being a fantastic cardiovascular workout.

Surya Namaskar is best performed first thing in the morning, on an empty stomach. Sun Salutation is divided into two sets, each of which consisting of 12 yoga positions. There are various variations on how to perform Sun Salutation. However, for the best results, it is best to stick to one form and practice it on a daily basis.

Surya Namaskar provides an opportunity to show thanks to the sun for supporting life on this planet, in addition to excellent health.

What are the Surya Namaskar Benefits?

  • Aids in the maintenance of cardiovascular health
  • The nerve system is stimulated.
  • It aids in muscle stretching, flexing, and toning.
  • This is a fantastic weight-loss activity.
  • Boosts the immune system’s defences
  • Improves cognitive abilities
  • Overall health is improved, the body is strengthened, and the mind is relaxed.
  • Helps with weight loss
  • Gives you a healthy shine.
  • It is beneficial to the health of your hair.
  • Increases hormone release by stimulating the thyroid gland.
  • Menstrual cycle is regulated.
  • Muscles and joints are strengthened.
  • Beneficial to the digestive system
  • It aids in better sleep.
  • Anxiety is reduced.
  • Aids in the cleansing of the body
  • Maintains blood sugar levels in a healthy range.
  • Flexibility
  • Skin that glows
  • Muscle and joint strengthening
  • A more efficient digestive system
  • Improved mental health
  • Blood circulation and detoxification

Surya Namaskar for weight loss

Surya Namaskar is an excellent training routine for those who want to lose weight without having to go to the health club. All you have to do is get onto the yoga mat with joy and love the process as a nice break from your work-from-home routine. To purify your body and brain, spend at least two minutes meditating before and after the asana.

Surya Namaskar for weight loss

Surya Namaskar for weight loss calorie burn in 1 round

Surya Namaskar burns about 13.90 calories per round, and the key number for using Surya Namaskar for weight loss is 12. You can begin by doing 5 sets each day and gradually advance to 12, which will help you shed 416 calories.

TIP: To get the greatest results, hold each stance for at least 5 seconds. Additionally, performing this asana in front of the Sun will improve your health by increasing your Vitamin D3 levels.

Before performing Surya Namaskar for weight loss

Before performing Surya Namaskar for weight loss there are a few things you should do for getting the best results.

1. Before performing Surya Namaskar for weight loss, do some warm-up activities.

Surya Namaskar, for the uninitiated, is a whole-body workout that can be performed anywhere, at any time, and without any instruments.
Surya Namaskar has a long list of advantages if performed correctly. Though it can be done at any time of day, the best time is when you are feeling energetic, such as at sunrise.

While there is a lot of material accessible regarding the proper technique to perform Surya Namaskar, its benefits, and do’s and don’ts, there is also a lot of misinformation. There isn’t a lot of information about what should be done before Surya Namaskar to make it more efficient.

For added benefits, we’ve included a list of things you should do before performing Surya Namaskar.
Because Surya Namaskar is a full-body workout, it’s a good idea to warm up with some little movements before practicing it. Here is a list of some simple exercises you can do to allow your body for Surya Namaskar.

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2. Walking before perform surya namaskar for weight loss

Walking is an easy and effective warm-up to undertake before doing Surya Namaskar because it is not hard. Don’t walk too slowly, and make sure your heart rate rises once you’ve finished.

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3. Climb the staircase before perform surya namaskar for weight loss

Another easy yet effective warm-up activity is stair climbing. Before completing the Surya Namaskar, you can climb four to five flights of stairs.

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4. Stretches that are simple before attempt surya namaskar for weight loss

You can do some simple exercises if walking and climbing stairs seem too much for you. You can do anything you want until your body is ready, from arm bends to leg raises.

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5. Jogging on the spot

Another easy yet effective activity that stimulates your metabolism and warms up your body for a solid gym workout is jogging on the spot.

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6. Rotation of the entire body to perform Surya namaskar for weight loss

To give your body a nice warm-up before you begin the yoga exercise, rotate your head, shoulders, knees, and hips.

Steps to Perform Surya Namaskar for weight loss:

Step 1: Pranamasana (Prayer Pose):

Stand at the tip of your mat, keeping your feet together and evenly distributing your weight on both feet. Relax your shoulders and extend your chest. Lift both arms up from the sides as you inhale, then bring your hands together in front of your chest in a prayer stance as you inhale.

Hastauttanasana is the second step (Raised arms pose)

Lift the arms up and back while breathing in, keeping the biceps near to the ears. The goal is to extend the entire body up from the heels to the tips of the fingers in this stance.
To make this yoga stretch more intense, move your pelvis forward a little. Make sure you’re climbing up with your fingertips instead of bending backward.

Hastapadasana is the third step (Standing forward bend)

Bend forward from the hips, keeping the spine erect, while exhaling. Bring your hands down to the floor beside your feet as you totally exhale.
To make this yoga stretch even more intense, try the following:
If required, bend the legs to bring the hands down to the floor. Straighten your knees with a modest effort now. It’s a good idea to hold the hands in this stance and not move them till the process is completed.

Step 4: Ashwa Sanchalanasana (Ashwa Sanchalanasana) (Equestrian pose)

Push your right leg back as far as you can while breathing in. Bring your right knee to the floor and raise your head.
How can you make this yoga stretch more intense?
Make sure the left foot is right in the center of the palms.

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Step 5: Dandasana (Stick Pose)

Take the left leg back and pull the entire body into a straight line as you inhale in.
To make this yoga bend even more intense, try the following:
Maintain a perpendicular relationship between your arms and the floor.

Step 6: Ashtanga Namaskara (Ashtanga Namaskara) (Salute with eight parts or points)

Breathe as you gently lower your knees to the floor. Slightly lower your hips, slip forward and lay your chest and chin on the floor. Raise your backside a smidgeon. The floor should be touched by two hands, two feet, two knees, chest, and chin (eight body parts).

Step 7: Bhujangasana (Bhujangasana) (Cobra pose)

In the Cobra stance, lean forward and elevate your chest. In this stance, you can keep your arms bent and your shoulders away from your ears. Take a look at the ceiling.
To deepen this yoga pose, make a delicate effort to press the chest forward while inhaling, and a gentle attempt to push the navel down when exhaling. Tuck your toes in. Make sure you’re extending as much as you can without overdoing it.

Step 8: Adho Mukha Svanasana (Adho Mukha Svanasana) (Downward facing dog pose)

Lift the buttocks and tailbone up as you exhale, bringing the body into an inverted ‘V’ stance.
Tip to deepen this yoga extend: If at all possible, maintain your heels on the ground and gently pull your tailbone up to get deeper into the stretch.

Step 9: Ashwa Sanchalanasana (Ashwa Sanchalanasana) (Equestrian pose)

Taking a deep breath in, step forward with your right foot in between your hands. The left knee falls to the ground. Look up while pressing your hips down.
To make this yoga stretch even more intense, try the following:
Place the right foot in the precise middle of the two hands, with the right calf perpendicular to the ground. To intensify the stretch, gently push the hips down towards the floor while in this position.

Hastapadasana is the tenth step (Standing forward bend)

Exhale and step forward with your left foot. Keep your palms flat on the ground. If necessary, you can bend your knees.
To make this yoga stretch even more intense, try the following:
Straighten your knees gently, and if possible, attempt to put your nose to your knees. Continue to breathe normally.

Hastauttanasana is the 11th step (Raised arms pose)

Inhale deeply and roll your spine up. Raise your hands and bend backward a little, slightly pushing your hips outward.
Make sure your biceps are beside your ears to intensify this yoga stretch. Rather than stretching backward, the goal is to stretch up more.

Step 12: Tadasana (Mountain Pose)

As you exhale, straighten your torso first, then lower your arms. Relax in this position and pay attention to your body’s sensations.


One Surya Namaskar for weight loss set is now complete. Rep the steps to complete the round. Only this time, begin by putting your left foot behind you in step 4 and bringing your right foot forward in step 10.

You’ll have finished one round of Surya Namaskar after you’re done.

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