Want to achieve your fitness goals but are limited by time? No worries, Surya Namaskar can effortlessly help you begin your weight loss and fitness journey. This yoga workout, also called Sun Salutation, is renowned for its ability to help individuals become more fit through its 12 yoga postures. Perform this workout with some warm-up stretches in the mornings to help you lose weight.
Surya Namaskar for Weight Loss
When you do the Surya Namaskar at a faster pace than usual, it is a great cardio exercise. It works your abdominal muscles by stretching them, helping you shed pounds around the abdomen. You thus increase your metabolism, which enables you to get rid of all the toxins and burn all those extra calories.
How to Do Surya Namaskar for Weight Loss
1. Pranamasana (prayer pose)
Place both of your feet on your yoga mat. Take a deep breath and expand your chest. Relax your shoulders by keeping them relaxed as you inhale. As you exhale, bring your palms together in front of your chest.
Pro tip: To avoid putting pressure on your lower back, keep your back straight at all times.
2. Hasta uttanasana (raised arms pose)
Hold your palms together as you do the prayer pose. Lift your arms and slightly bend backwards, keeping your biceps together.
Pro tip: In order for you to feel a proper stretch, keep your heels on the ground and reach your hands towards the ceiling.
3. Hasta padasana (standing forward bend pose)
Exhale slowly and thoroughly as you bend forward from the waist while keeping the spine straight. Try to touch the ground as you perform this pose.
Pro tip: No matter how low you bend, the goal is to keep your back straight, not to touch the floor with your palms.
4. Ashwa sanchalanasana (lunge pose)
As you breathe in, gently bend your knees, allowing your palms to rest comfortably on the floor beside your feet. Slowly stretch your left leg back and bring your right knee to the right side of your chest. Keep looking forward by lifting your head.
Pro tip: Focus on the inhalation and exhalation each time.
5. Chaturanga dandasana (plank pose)
Make sure that your body is parallel to the ground. Bring your right leg back, and bring both your arms right under your shoulders. Breathe in deeply and bring your right leg back.
Pro tip: Keep your entire body aligned in a single straight line, like a stick.
6. Ashtanga namaskara (eight-limbed pose)
As you come out of chaturanga dandasana, gradually bring your knees down to the floor, keeping your chin on the floor and keeping your hips lifted. Your hands, knees, chin, and chest should rest on the ground, but your hips should remain raised in the air.
Pro tip: You can relax your body by taking a few deep breaths at any time you feel uncomfortable.
7. Bhujangasana (cobra pose)
As you breathe deeply and press your hands to your chest, your upper body should rise, and your head will resemble a cobra with a raised hood. Your leg and midsection should be flat on the ground.
8. Adho mukha svanasana (downward-facing pose)
Keep your palms and feet still and gently raise your hips, forming a V with the body. Straighten your elbows and knees and gaze towards the navel. Click here to read 10 Major Adho Mukha Svanasana Benefits That You Should Know!
Pro tip: Don't worry if your heels don't completely touch the floor.
9. Ashwa sanchalanasana (high-lunge pose)
Bring the right foot forward while stretching the left leg behind, looking ahead, and returning to the ashwa sanchalanasana pose.
Pro tip: By squeezing your buttocks and drawing your navel in, you'll achieve better results.
10. Hasta padasana (standing forward bend)
While keeping your hands in place, exhale and bend the torso slowly to enter hasta padasana pose by bringing the left foot forward and next to the right foot.
Pro tip: For this asana to be effective, you must relax your body.
11. Hasta uttanasana (raised arms pose)
Join your palms and lift your arms above the head as you exhale. Bend backwards as you did in step 2.
Pro tip: While stretching, make sure to keep your biceps close to your ears and your shoulders rounded.
12. Pranamasana (prayer pose)
Take a deep breath and stand upright while holding the palms of your hands in front of your chest.
Pro tip: There are many variations of Surya Namaskar. Following one and practising it every day will help you lose weight quicker.
Also Read: Yoga for Weight Loss: Easy & Best Yoga Postures for Weight Loss
How Many Surya Namaskar in a Day to Lose Weight
You can burn roughly 13.90 calories in one round of Surya Namaskar, and the magical number for Surya Namaskar weight loss is 12. For beginners, you can do five sets daily and then increase to 12 with time, which will help you lose 416 calories.
