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Surya Namaskar For Weight Loss: The 12 Magical Yoga Asanas for a Fitter You

Published on 18 Jun 2021

Surya Namaskar For Weight Loss: The 12 Magical Yoga Asanas for a Fitter You

Yoga has been a rock-solid choice of exercise by school teachers to doctors since time immemorial. Yoga is not only a prodigious form of exercise but also an optimum method to keep your mental and spiritual well-being hale and hearty.

Surya namaskar has been the topmost choice for many yoga practitioners to begin their day. And why would it not be? From soaking Vitamin D at its finest to waking up your muscles, the benefits of Sun Salutation or Surya Namaskar are too many to miss out on!

  Suggested Read: With the world in a whirlwind, Yoga is our savior.

Does Surya Namaskar for weight loss works?

Well, let us glance upon some numbers-

One set of Surya Namaskar comprises of 12 yoga asanas. Each set consists of two rounds: stretching the right and then the left side of the body.

Consequently, if you practice surya namaskar 12 times in a row then 

  • 12 Sets x 2 rounds per set x 12 Yoga Asanas = 288 Yoga Asanas.

This will take approximately 12-15 mins.

  • One round of Sun salutation burns 13.90 calories on average. Pick your magical number to meet a healthier and happier you!

  Suggested Read: Yoga Poses for a Healthier Life

Benefits of Surya Namaskar

The Sun shines to fill us up with energy and life, so a series of yoga asana saluting our Sun might be your first step towards gratitude and a healthier way of life

Let us list down 7 benefits of Surya Namaskar to get you going!

  1. Tones muscles and enhances flexibility
  2. Mode of cardio training and hormonal balance
  3. Improves digestion and promotes weight loss
  4. Focuses on raising energy and awareness levels
  5. Improves absorption of nutrients
  6. Alleviates moods swings to bring emotional stability
  7. Leads to a glowing skin

How to do Surya Namaskar (Sun Salutation)?

Follow these step-by-step instructions of performing Sun Salutation.

Tips to keep in mind before and after Sun Salutation

  1. Kudos to you if you practice early morning yoga while you soak the Vitamin D from early morning sun rays!
  2. Be mindful of your breathing pattern.
  3. Synchronize your inhale and exhale with each movement
  4. 2-5 mins of meditation before and after Surya Namaskar will provide you seamless and serene yoga practice.
  5. Hold each Surya Namaskar yoga asanas for at least 5 seconds.
  6. Try to increase your practice to 12 rounds of Sun Salutation in one go for faster and better results.

  Suggested Read: 5 Morning Yoga Poses

 Asana 1- Pranamasana (Prayer Pose)

  • Begin by standing tall on your yoga mat with your shoulder back and hands by your side.
  • Take a deep breath in to raise your arms towards the ceiling.
  • Exhale to bring your palms together in Namaskar mudra or Prayer pose.

Mindful Tip

Keep your back straight and shoulders broadened at all times to avoid pressure on your lower back.

Asana 2- Hastauttanasana (Raised Arms Pose)

  • Now we transition to Hastauttanasana or a backbend.
  • Inhale to straighten your back as you raise your arms once again.
  • Dig your heels on the yoga mat and start bending back till you feel the stretch.

Mindful Tip

Remember to push down on all corners of your feet and aim your hands towards the ceiling as you start your backbend.

Asana 3- Hastapadasana (Hand to Foot Pose)

  • Take a deep breath in while you hold the Raised arms pose.
  • With your exhale, keep your back straight as you began bending down from your waist.
  • Keep bending forward till your palms reach the floor.

Modification

If you are a yoga beginners, then keep a soft bend in your knees.

Remember the crux of Hastapadasana is not meeting the hand to foot rather keeping a straight as you bend forward. 

Asana 4- Ashwa Sanchalanasana (Equestrian Pose)

  • Inhale and bring you left leg back while placing your right leg in the middle of your palms.
  • Gently rest your left knee on the ground.
  • Stare straight ahead as you focus to push your pelvis towards the mat. Keep your back straight while you hold the pose.
  • Keep your movements in sync with each inhale and exhale to feel the Equestrian Pose.

Mindful Tip

 As you become a frequent practitioner you will begin breathing through your core. That would activate your core and work wonders for your weight loss journey through Surya namaskar.

  Suggested Read: A Guide to Yoga Teacher Training Course

Asana 5- Dandasna (Plank Pose)

  • Take a deep breath in,
  • As you exhale, bring you right leg back and distance both your legs hip-width apart.
  • Curl your toes in and place your arms perpendicular to your yoga mat.
  • Adjust to align your body in a straight line.

Mindful Tip

Do not let your chest and hips fall too low or rise too high.

Asana 6- Ashtanga Namaskar (Salutation with Eight Body Parts)

  • As you exhale, release from Plank Pose to place your chest, knees and forehead on the mat while your hips move upwards.
  • Curl your toes under.
  • Hold the pose for a few deep breaths

Mindful Tip

You can return to Ashtanga Namaskar in times of stress and anxiety to ease off your mind.

Asana 7- Bhujangasna (Cobra Asana)

  • Release from Ashtanga Namaskar by sliding your chest forward.
  • Place your hands near your ribs, make use of all four corners of your palm to hold Cobra Pose.
  • Raise your gaze towards the ceiling; bring your pelvis to the floor and open up your chest.

Mindful Tip

If you feel that you arms are giving out then come to Baby Cobra Pose for a few breaths.

Suggested Read: 5 Night Yoga Poses

Asana 8- Adho mukh savana (Downward-Facing Dog)

  • Exhale to push your waist and hips backwards.
  • Dig your palms and legs firmly on the mat to hold the downward-facing dog pose.
  • Keep your back straight; by this point your body would be forming a triangle.

Mindful Tip

Bend your knees a little to ease off any discomfort.

Also, as you practice regularly your heels would be touching the yoga mat,

Asana 9- Ashwa Sanchalanasana (Equestrian Pose)

  • Follow the instructions in Asana 4 with the opposite leg.
  • Inhale and bring you left right back while placing your left leg in the middle of your palms.
  • Gently rest your right knee on the ground.
  • Stare straight ahead as you focus to push your pelvis towards the mat. Keep your back straight while you hold the pose.
  • Keep your movements in sync with each inhale and exhale to feel the Equestrian Pose.

Mindful Tip

Activate your core by drawing in your navel and clenching your buttocks.

Asana 10- Hastapadasana (Hand to Foot Pose)

  • Follow the instructions of Asana 3.
  • Take a deep breath in while you hold the Raised arms pose.
  • With your exhale, keep your back straight as you began bending down from your waist.
  • Keep bending forward till your palms reach the floor.

Mindful Tip

Hand to foot Pose is a great yoga asana to alleviate back pain and stimulate blood circulation. 

Keep your body relaxed by creating a soft bend in the knees.

Suggested Read: 8 Benefits of Yoga for Kids

Asana 11-Hastauttanasana (Raised Arms Pose)

  • Follow the instructions of Asana 2.
  • Now we transition to Hastauttanasana or a backbend.
  • Inhale to straighten your back as you raise your arms once again.
  • Dig your heels on the yoga mat and start bending back till you feel the stretch.

Mindful Tip

Be sure to round your shoulder and bend backward a little with your arms raised to keep your biceps near your ear.

Asana 12-Tadasana (Standing or Palm Tree Pose)

  • Now, bring your hands down by your side.
  • Relax as you get ready for another round of Surya Namaskar