For millennia, yoga has served as a holistic practice for physical and mental well-being. Among its treasures lies the graceful sequence known as sun salutation or Surya Namaskar. This flowing series of sun salutation yoga poses has captivated yoga practitioners for centuries, offering a powerful tool for strength, flexibility, and inner peace.
But beyond its traditional roots, sun salutation yoga has garnered modern attention for its potential to promote weight management. The rhythmic movements of sun salutations and weight loss go hand-in-hand. By incorporating these dynamic sequences into your routine, you can torch calories, boost metabolism, and sculpt a leaner physique.
In this guide, you will learn to revitalise your health with sun salutation yoga for weight loss. We'll explore the sun salutation steps, making this practice accessible to those who are seeking sun salutation for weight loss for beginners. You will also get to learn about the science behind sun salutation benefits, showcasing how this ancient practice can enhance your fitness journey.
So, readers, grab your yoga mat, and get ready to touch upon the legendary practice of 108 sun salutations for weight loss!
Table Of Contents
1. What Is Sun Salutation?
2. 12 Prominent Sun Salutation Yoga Pose For Beginners
3. Top 6 Benefits Of Sun Salutation For Weight Loss
4. How Many Sun Salutations A Day For Weight Loss Is Advisable?
5. How Many Calories Does 12 Sun Salutations Burn?
6. Expert’s Advice
7. The Final Say
8. FAQs
9. References
What Is Sun Salutation?
Sun salutation yoga, also known as Surya Namaskar, is the general sequence of 12 body positions. Sun salutation poses range from bending and bending to stretching your muscles while breathing in and out in a steady rhythm. The series is traditionally based on breathing, meaning that each movement occurs during a specific part of the breath.
Each asana is performed by first stretching the right side of the body and then the left side. This corresponds to round 1 of the Sun Salutation. You need to perform 12 rounds or 24 sets of asanas. This asana has impressive effects on the neck, chest, heart, stomach, intestines and legs. Simply put, sun salutation for weight loss is a complete physical exercise.
For this reason, some scientists and researchers have studied the cardiovascular benefits of this series. For this reason, yoga experts call sun salutation the foundation of power yoga. Power yoga aims to achieve more significant health benefits in less time. So, if you are very busy or want to lose weight in less time, this yoga exercise is for you. Although the original intention was to be more ritualistic and prayer-based, these dynamic sequences became popular over time due to their ability to quickly warm up the body and move it in multiple directions.
Also Read: 10 Yoga Asanas After Dinner To Reconnect With Your Body and Unwind After a Long Day
12 Prominent Sun Salutation Yoga Pose For Beginners
All sun salutation yoga poses require proper breathing, especially abdominal breathing. This stimulates your core, which also helps with weight loss. Pay attention to each breath and exhalation. Let’s have a look at the following sun salutation steps:
Asana 1: Pranamasana (Prayer Posture)
- Start by sitting upright on the mat with your shoulders back and your arms at your sides.
- Raise both hands and take a deep breath.
- Exhale and perform namaskar mudra.
- Always remember to keep your back straight to avoid straining your lower back.
Asana 2: Hastauthanasana (Arms Raised Pose)
- The next step is to come out of the prayer position and perform a backbend.
- To do this, inhale, straighten your body, raise your arms, and bend them back.
- For an optimal stretch, place your heels on the floor and lift your arms toward the ceiling.
Asana 3: Hastapadasana (Hands-on Legs Pose)
- Then exhale and squat down, keeping your back straight.
- If you are starting, you can change the position by bending your knees and placing your palms on the floor for support.
- No matter how much you bend over, the goal is to keep your back straight and your palms off the floor.
Asana 4: Ashva Sanchalanasana (Riding Pose)
- Hold your right leg with both palms and exhale while moving your left leg back as far as possible.
- Concentrate on pressing your pelvis into the floor, keeping your back straight and looking up, touching your left knee to the floor.
Asana 5: Dundasna (Bar Pose)
- Also known as the plank position, this pose involves exhaling and walking his right leg back, making sure his feet are shoulder-width apart.
- Keep your arms perpendicular to the floor and use them to balance your weight. Take a deep breath.
- Be aware of where your hips and chest are. None of them should be too high or too low.
Asana 6: Ashtanga Namaskar (Saluting The Eight Parts Of The Body)
- Now exhale, lift your hips and gently lower your knees, chest and forehead to the floor.
- Take a few deep breaths and remain in this position with your toes curled.
- This pose develops your back muscles and relieves stress and anxiety.
Asana 7: Bhujangasna (Cobra Asana)
- Then, inhale and lift your chest, pushing it forward.
- Keep your elbows close to your ribs and your hands firmly planted on the floor.
- Be sure to look up, expand your chest, and lower your pelvis toward the floor to prevent back pain.
- Whenever you need to unwind, consider taking a few deep breaths.
Asana 8: Adho Mukha Savanasana (Downward Facing Dog)
- As you exhale, lift your lower back and hips out of the cobra pose, keeping your arms and legs planted firmly on the floor.
- Your body should form a triangle. If you feel a significant stretch in your hamstrings, keep your back straight and slightly bend your knees.
Asana 9: Ashva Sanchalanasana (Riding Pose)
- Take a deep breath and raise your right leg into a horse pose this time.
- To do this, squat down from the previous position and place your right knee on the ground and your left foot between your palms.
- Flex your toes and keep your left leg straight.
- For the best results, keep your core strong by drawing in your belly button and squeezing your glutes.
Asana 10: Hastapadasana (Hands-on Legs Pose)
- As you exhale, bend your back and lower your right leg forward.
- Keep both legs straight.
- This is one of several positions that can help strengthen your hamstrings (the back of the leg).
- It is essential to keep your body relaxed to ensure proper blood flow while performing this asana.
Asana 11: Hastauthanasana (Arms Raised Pose)
- Take a deep breath and return to pose 2, stretching your entire body from your toes to your fingertips.
- Keep your shoulders round and your biceps close to your ears as you stretch.
Asana 12: Tadasana (Standing Or Palm Pose)
Finally, exhale and lower your arms. There are many other types of Surya Namaskar. If you follow one of them and practice it daily, you will lose weight faster.
Also Read: Yoga Positions For Beginners: 35 Poses To Ignite Your Practice
Top 6 Benefits Of Sun Salutation For Weight Loss
This series of postures has been designed with great precision by sages to enable the practitioner to obtain maximum benefit. One of the apparent benefits of sun salutations due to their dynamic movements is weight loss loss. This is one of the reasons for its popularity among the masses. People of all ages and genders engage in this practice because of the heating factor that ultimately melts fat. The following are the benefits of sun salutation for weight loss:
Promotes metabolism | There are several dynamic postures in Surya Namaskar that target various muscle groups. This quickens your metabolism and raises your heart rate, which helps your body burn calories more effectively even after your workout. |
Burn calories | One cycle of Surya Namaskar can burn a significant amount of calories. As you progress and complete more rounds, your cumulative calorie consumption contributes to weight loss. |
Strengthening Muscles | Surya Namaskar works on both upper and lower body muscles, increasing muscle tone and overall strength. Your body uses more energy at rest as you gain muscular mass. |
Increased flexibility | Regular exercise increases flexibility, making it easier for you to engage in other physical activities. This can lead to a more varied and calorie-burning workout. |
Stress Reduction | Surya Namaskar involves deep breathing and mindfulness to reduce stress levels. Minimising stress can help prevent emotional eating and reduce fat storage. |
Improves digestion | Surya Namaskar's rhythmic movements can help improve digestion. Proper digestion is vital for efficient nutrient absorption and overall well-being. |
Keeps the balance of hormones | Practices of yoga, such as Surya Namaskar, can support weight control attempts by regulating hormones linked to hunger and fat accumulation. |
Strength and stability | Bending, lunging, and stretching positions lengthen the spine and reduce damage caused by sitting for long periods at work. This strengthens the body, relieves stress, improves flexibility and ultimately benefits the skeletal system by providing much-needed strength. Surya Namaskar benefits the body in many ways. |
How Many Sun Salutations A Day For Weight Loss Is Advisable?
You might be wondering what the ideal amount of sun salutation for weight loss is. If you are new to this routine, start slowly. Start with 2-3 sets and gradually increase the repetitions as your endurance improves.
According to experts, one set of Surya Namaskar burns around 13.9 calories. So, doing 12 sets of Surya Namaskar every day can help you burn around 416 calories over time, which is an essential step towards your weight loss goals. Like gardening, weight loss requires patience and consistency. With dedication and regular practice, sun salutation for weight loss can genuinely contribute to your efforts to achieve a healthier weight and greater happiness.
How Many Calories Does 12 Sun Salutations Burn?
Studies have shown that one complete cycle of Surya Namaskar takes approximately 3 minutes and 40 seconds, burning an average of 13.91 calories. Performing 12 rounds of sun salutation for weight loss can burn almost 166 calories in approximately 44 minutes, which is equivalent to an hour of moderate exercise at the gym. However, these results may vary depending on individual factors such as body weight and fitness level.
To put it into perspective, one pound of fat is equivalent to 3,500 calories. To lose about half a pound each week, you would need to burn approximately 250-500 calories daily. Here’s how sun salutations for weight loss can help you achieve that:
- Burn 250 calories with 18 minutes of sun salutations.
- Burn 350 calories with 25 minutes of sun salutations.
- Burn 500 calories with 40 minutes of sun salutations.
For yoga beginners, starting with four rounds of sun salutation for weight loss can burn about 55 calories. As your fitness improves, you can gradually increase the number of rounds. Some experienced yoga practitioners perform up to 100 rounds per session, but it’s important to avoid excessive use of asanas. The ideal Surya Namaskar routine should consider your heart rate, stamina, and strength to maximize calorie burn safely and effectively.
Expert Advice
Surya Namaskar is a holistic exercise that encourages physical and mental well-being and helps with weight loss. By following these simple steps of sun salutation for weight loss and maintaining a grateful heart, you can achieve a healthier, disease-free body and a calm, relaxed mind.
Health Expert
Lavina Chauhan
The Final Say
The twelve body postures of Surya Namaskar, also known as sun salutation, are part of the yoga practice. The initial stage in every asana is to stretch your body from the right side first, then the left. In addition to its many health benefits, sun salutation for weight loss can help you burn calories by enhancing your muscular flexibility, upper body and back strength, breathing capacity, cardiovascular function, and digestive system stimulation. Additionally, it eases stress, emotional worry, and mental exhaustion. Beginners can begin this workout at home immediately, as it is quite safe. The greatest method to maintain your calm, health, and fitness is to perform Surya Namaskar.
FAQs
1. Can I do 108 sun salutations for weight loss?
Yes, your eventual goal for weight loss should be aimed at completing 108 sets of sun salutations. However, go gradually and increase the number of sets over weeks.
2. How many sun salutation steps do you need to follow?
As a beginner, you need to follow 12 sun salutation steps with correct posture to reap its benefits.
3. What are some sun salutation benefits?
Sun salutation for weight loss can help reach your ideal body composition, overall physical endurance, and muscle strength. These elements improve a person's physical fitness in turn.
References:
- https://www.healthline.com/health/fitness/sun-salutation-sequence#bottom-line
- https://www.stylecraze.com/articles/108-surya-namaskar-what-is-the-right-schedule-to-follow/
- https://www.acko.com/health-insurance/health-guides/surya-namaskar-for-weight-loss/
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