Surya Namaskar For Weight Loss: Can Surya Namaskar Reduce Weight

by Tanmay Joshi
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Surya Namaskar For Weight Loss: Do you want to lose weight but feel like you just can’t seem to find the time?

Ever heard of Surya Namaskar? This ancient Indian practice is a series of 12 yoga postures that are practiced in unison. The poses are easy enough for beginners and require no equipment, making it an accessible form of exercise for people with any fitness level.

Each pose stimulates different organs and glands, which might have something to do with why practicing this form of yoga could lead to weight loss.

Not only does the sequence burn calories, but practitioners also get their heart rate up while giving themselves a mental break from everyday life.

Is Surya Namaskar Good For Weight Loss

Is Surya Namaskar Good For Weight Loss
Is Surya Namaskar Good For Weight Loss

Surya Namaskar is a series of yoga poses that are very effective in weight loss. This sequence has been practiced for thousands of years and has many benefits to the body, mind, and spirit.

The purpose behind Surya Namaskar is to greet the sun each morning with reverence and gratitude. If you want to lose weight or simply live a healthier lifestyle, this type of yoga might be right for you! It helps you start your day off on a positive note while also strengthening your body physically.

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Does Surya Namaskar Reduce Weight

Many people have been asking the question, “Can Surya Namaskar actually reduce weight?” Yoga helps us to stay in a perfect shape and maintain a healthy lifestyle. It’s not just about what you eat; it’s also about how active you are on a daily basis. Surya Namaskar is something that should be included in your routine.

The exercises are performed in 12 rounds, which aim to stretch and strengthen muscles while also increasing metabolism. It has been shown to reduce weight by burning fat.

Surya Namaskar Benefits for Weight Loss

A common misconception about yoga is that it is just for people who are already in great shape. However, the truth of the matter is that even those with weight to lose can benefit from yogic exercise – and this includes a popular asana called Surya Namaskar.

This type of yoga involves 12 basic postures that improve the flexibility of your muscles, joints, and spine. It also helps you lose weight by burning calories through a series of exercises in a low-impact environment. These exercises can be done anywhere with no equipment needed!

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How Many Surya Namaskar In A Day To Lose Weight

How many Surya namaskar to do for weight loss? This is an important question that I will try to answer for you. It’s not as easy as it seems because the answer depends on how much weight you need to lose and what your current fitness level is.

Surya namaskar has burned close to 13.90 calories per round, and the ideal number of reps is 12! It only takes 3-4 minutes for each set which means you have enough time in your day with just an hour dedicated towards this workout routine that will lead you down a fabulous path towards weight loss success.

Once you start doing 12 reps of Surya namaskar on a daily basis, you will burn upto 416 calories.

Surya Namaskar Images

Surya Namaskar Images
Surya Namaskar Images

How many steps wee have to perform in Surya Namaskar?

Surya Namaskar is a 12 yoga poses series that are performed in one round. These poses are also known as Sun Salutations, and they increase flexibility, strength, balance and concentration.

How to do 12 poses of Surya Namaskar Steps

There are 12 poses of Surya Namaskar steps, and we have provided details of all those poses below.

1. Pranamasana (prayer pose)

Stand with feet close to each other and breathe out as you bring palms together in front of your chest in a prayer pose. Your shoulder should remain relaxed in this posture.

2. Hasta uttanasana (raised arms pose)

In this yoga pose, keep your palms joined and take a deep breath, and then you lift the arms as you slightly bend backward. Keep those biceps close to your ears.

3. Hasta padasana (standing forward bend pose)

You should keep the spine erect and breathe out as you bend forward from the waist in this pose. The key to reaching your hands toward the ground is taking deep breaths while keeping a slow pace throughout.

4. Ashwa sanchalanasana (lunge pose)

You have to bend your left knee and then take the right leg back. In this position, slightly bend the knees. Try to maintain the balance of the right leg and keep the knee straight. Look straight and lift the head up.

5. Chaturanga dandasana (plank pose)

Inhale and bring your right leg back next to your left. Keep hands under shoulders so that both are parallel on the ground while the body maintains its straight line from head-to-toe!

6. Ashtanga namaskara (eight-limbed pose)

To perform this pose, start by exhaling and bringing your knees down to the floor. Resting your chin on top of the floor in between both hands. Elevate both hips quite high off the ground! Your hips remain elevated throughout the pose while your hands, chin, knee, and chest remain on the ground.

7. Bhujangasana (cobra pose)

Lie down on your stomach with your legs spread apart and toes touching the ground. The position of your palm is just parallel to your chest. Make sure that you are pressing your arms fully into the ground for raising the upper body. This posture resembles a cobra.

8. Adho mukha svanasana (downward-facing pose)

Lie down on the floor with your back facing towards the ceiling. Your body should form an inverted “V” by keeping the hips upward. Keep your knees and elbow straight to feel the stretch, and try to look at your navel.

9. Ashwa sanchalanasana (high-lunge pose)

Come back to the ashwa sanchalanasana pose by bringing your right foot forward while keeping your left leg stretched behind and start looking in a forward direction.

10. Hasta padasana (standing forward bend)

Keep inhaling and bring your left foot in the forward direction to keep it next to your right foot. Your hand position will remain intact, start exhaling and slowly start bending your torso to perform hasta padasana pose.

11. Hasta uttanasana (raised arms pose)

First, inhale and start lifting your upper body. Keep your palms joined and start raising your arms above your head. Bend in the backward direction just like step no. 2.

12. Pranamasana (prayer pose)

Start breathing out and keep in a relaxed manner by standing straight. Then perform the prayer pose once again.

Advantages of Surya Namaskar

The benefits and advantages of Surya Namaskar are explained through the following points.

  1. Improve cardiovascular endurance.
  2. Help get rid of toxins from the bloodstream.
  3. Makes muscles strong and flexible.
  4. Increases or decreases appetite depending on your requirement for food for maintaining perfect weight.
  5. Prevents health conditions like osteoporosis, arthritis, obesity etc. It prevents diseases caused due to lack of exercise.
  6. Reduce insomnia (During Surya Namaskar, the breathing becomes faster, deep, & rhythmic. This helps control your mind and ultimately helps you get rid of stress).
  7. Boost the production of melatonin hormone, which controls your sleep cycle, thus reducing sleeplessness.
  8. Helps maintain good posture by strengthening spine muscles. It also takes care of our body’s flexibility that reduces pain in joints like knees or shoulder.
  9. Makes us feel happy and content because it gives pleasure to both mind and body when so many nerves are stimulated in the body during this exercise.
  10. Surya Namaskar increases our ability to learn effectively by keeping the mind calm and relaxed, thus increasing concentration levels.


Q.1. Does Surya Namaskar helps in weight loss?

Ans. The question that is on many people’s minds is, does Surya Namaskar help in weight loss. We can say for certain though that practicing the series of 12 poses found in a Surya Namaskar helps improve your overall health and fitness levels – something which will have a positive effect on your general well-being and may also assist with weight control goals. So whether or not it makes you lose weight directly, it might just be worth giving it a go!

Q.2. What are the benefits of Surya Namaskar?

Ans. Surya Namaskar is a yogic exercise that increases flexibility, tones muscles, improves stamina and reduces stress.

By inhaling the air fully into our lungs, we increase our capacity to hold more oxygen. This helps improve the metabolism of fat which helps us burn energy faster, thus making us feel energetic. It also makes our body leaner by reducing the excess weight of body.

Q.3. Does Surya Namaskar reduce belly fat?

Ans. Surya Namaskar, also known as sun salutation, is a sequence of 12 yoga postures that help strengthen and tone muscles.

Surya Namaskar has been shown to reduce belly fat in men and women. Some research indicates it can be used as an alternative for those who cannot perform a traditional exercise like running or lifting weights due to injury or illness.

However, some experts say more research is needed before this can be confirmed.

The question of whether Surya Namaskar reduces belly fat remains unsettled; however, the benefits of this form of exercise are still worth exploring if you’re looking for ways to lose weight and improve your health!

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