Surya Namaskar-12 Yoga poses for fast and effective weight loss

In Hindu belief, the sun god is praised as the root of all life on earth. Everything that we consume breathes and drink has a portion of the sun into it.

“Surya Namaskar” is a Sanskrit word that signifies praise (Namaskar) to the Sun God (Surya). It is a set of 12 great yoga asanas (poses) that give great cardiovascular exercise. Specific asanas have a remarkable result on the waist, throat, chest, heart, stomach, intestine, and legs. Surya Namaskar stretches your body and also gives a positive vibe.

If you do this Surya Namaskar in the morning in front of the sun, it’s even more beneficial for your fitness, Called Sun Salutation in English. Completing 12 sets of asana is equivalent to doing 288 yoga postures. The general use of it gives your body some exceptionally healthful benefits. It is an exercise for your full body, beginning from the toe to your head.
This asana should be done early morning when the stomach is empty. This yogic exercise consists of 12 poses that should do cyclically and orderly. Doing it every day would secure better absorption, agility, renewal, beauty, and durability.

Surya Namaskar

Benefits of performing Surya Namaskar

This early Vedic asana gives manifold advantages linked to physical, mental, emotional, and spiritual growth. 

All the poses carried out are focused on different muscle groups, and nerve centers termed Chakras. If performed fast, it acts as a cardio exercise for your abs, thighs, and butt—enhanced blood flow results in low cholesterol levels and upgraded heart wellness. While performing this asana, the breathing pattern is also a vital feature of Surya Namaskar. It furnishes deep, mindful relaxation to the body and mind. 

Here are the advantages of Surya Namaskar:

  1. Helps in reducing weight
  2. Increases digestive and nervous systems
  3.  Improves blood circulation
  4. Sets menstrual cycles (in women)
  5. It assists you to calm down and stay free
  6.  It makes you sharp and more active
  7.  It helps you rise early and even makes you sleep soon.

How To Start The Surya Namaskar


Posture 1 – Pranamasana (Prayer)

Start by standing straight on your mat. Breathe in as you raise both your hands upwards and breath out as you take them mutually to a namaskar mudra.

Advice: Remember to grip your backbone straight every time you do and avoid putting stress on your lower back.

Posture 2 – Hasta uttanasana (Raised Arms)

The following move is to perform a reverse bend. To accomplish that move, you have to breathe in and stretch your body by lifting your hands and leaning yourself backward.

Advice: To observe a good stretch, strain your heels down on the ground while reaching large for the ceiling with your palms.

Posture 3 – Hasta padasana (Hand to Foot)

Following, breathe out and lean down from your waist, obtaining assured that your back is accurate. If you are doing it for the first time then, you can opt for change and bow your knees to hold your palms on the ground for help.

Advice: The purpose is not to touch the ground with your palms. It is to hold your back straight no matter how to lower your bend.

Posture 4 – Ashwa Sanchalanasana (Equestrian)

Breathe In as you shift your left leg back as distant you can while maintaining your right leg within both your palms. Touch your left bend to the ground and concentrate on pushing your hands towards the floor while holding your back upright and looking upwards—breathing required in every exercise.

Advice: Concentrate on the Breath in and Breath out every time.

Posture 5 – Dandasana (Stick)

Dandasana, identified as the plank pose, Breath out and take your right leg behind while ensuring both the legs are hip-width separated. Put your arms perpendicular to the ground and utilize them to support your body weight. Take deep inhalations. Be conscious of where your hips and chest are fix – it shouldn’t be too high or deficient.

Advice: Memorize to follow your entire body in one straight frame, similar to a stick.

Posture: 6 – Ashtanga Namaskar (Salutation with Eight Body Parts)

Breath out and kindly takes your knees, chest, and forehead on the ground while forcing your hips upwards. Hold your toes by touching the floor and continue in this position while exercising long breaths.

Advice:This posture helps to reduce tension and anxiety and encourages your spine muscles.

Posture 7 – Bhujangasna (Cobra Asana)

Following, breathe in as you lift your chest and slip forward. Make sure to hold your hands securely on the ground and your elbows near to your ribs. To avoid damaging your lower back, you look upwards, push your chest outwards, and your hands towards the floor.

Advice: If you sense uneasiness at any period, feel comfortable relaxing your body by exercising a few broad breaths.

Posture 8 – Adho mukh Savana (Down -Facing Dog)

From the cobra posture, breathe out and raise your waist, hips while holding your hands and legs on the floor. It should be in a triangle shape. Retain your back straight and bow your knees a little if you feel a pain stretch on your harm.

Advice : If your heels don’t touch the ground completely – then it’s fine by practicing every day will reach the bottom.

Posture 9 – Ashwa Sanchalanasana (Equestrian)

Now, Breath in and turn to the Pose, but this time with your right leg. Perform to bend down from the earlier position, and take your left leg among your palms while holding your right knee on the ground. Keep your toes in, and make sure to keep your left leg equivalent to the floor.

Advice ; To get more reliable results, retain your core stimulated by expressing your bellybutton and gripping your buttocks.

Posture 10 – Hastapadasana (Hand to Foot)

Similarly, as pose 3, Breath out and make your right leg back to the beginning, and strive to retain both your legs upright while maintaining your back bent. This Pose is the whole of the few that increase your hamstrings (back of your legs).

Advice: It is necessary to rest your body while accomplishing this asana to assure enough blood flow.

Posture 11 – Hasta uttanasana (Raised Arms )

Breath in and retreat to Pose 2, originating sure you expand your entire body – from your toes to the peak of your fingers.

Advice: While stretching, execute to grip your biceps near to your ears, and your shoulders whirled.

Posture 12 – Tadasana (Standing/Palm Tree)

Finally, breathe out and return your hands downward. To obtain the highest profits of Sun Salutation, complete 12 sets of these 12 poses every day, six rounds on the right leg and six rounds on the left leg.

Advice: There are several modifications of Surya Namaskar. Observing one and repeating it each day will assist you to lose weight faster.

10 Mistakes Beginners Make During Surya Namaskar 

  1. Not doing the breathing techniques accurately
  2. Skipping the Hasta Uttanasana
  3. Discarding the lower spine during Chaturanga Dandasana
  4. Confusion among the Cobra Pose and the Upward Facing Dog 
  5.  Not pushing forward while performing the Ashwa Sanchalanasana
  6. Not warming up accurately
  7. annually improving the number of sets
  8. Uncomplete round
  9. Inaccurate Orders
  10. Completing all 12 sets in a single go

It would help if you avoided this. It is more salutary to take breaks and progress at your speed. While formulating energy might obtain it simpler to complete the sets, it is not necessary for this yoga routine.

Surya Namaskar- burns how many portions of calories:-

Researches have revealed that a personality is liable, so 3.79 calories of 1 minute of Surya Namaskar. This period practiced finishing a series of Surya Namaskars exercises in about 3 mins 40 seconds. Consequently, it symbolizes that the calories consumed in a round of Surya Namaskar are approximately 13.91 calories.

A furthermore expansion to the count of calories is that 1 pound of fat approaches 3,500 calories. If you desire to overcome a pound each week, you would require to burn about 300 to 400 calories every day. It would guide us to the following table:

  1.  18 minutes: 250 calories
  2.  25 minutes: 350 calories
  3.  40 minutes: 500 calories

Advice to remember

  •  Practice Surya Namaskar in the morningtide.
  •  Before you begin, do warm-up stretches to promote yourself up and to circumvent damage.
  •  It would be best if you slowly made every movement for more reliable results.

FAQs about Surya Namaskar

Can we absorb water before Surya Namaskar?

Yes, you can drink a glass of water nearly half an hour before beginning your yoga pose. Remember not to practice cold water because it can reduce down your metabolism process.

Yoga can assist you in experiencing a better life:

Surya Namaskar is the mantra to reduce weight and stay calm, healthy, and fit. Yoga has remained there since old, and emptiness can be smarter than opting for it as a wise and precise choice to overcome weight. This meditation activity can also benefit you with enhanced alertness, versatility, sharpness, respiration rate, and a boosted metabolism rate. The key is to spring with it fresh and to continue regularly with it.

Also read:

Is it OK to do yoga during pregnancy?

Yoga is an excellent activity while pregnancy (when adjusted for safety). It relieves pressure, aches, and pains, connects you to your baby, and permits you to create new strength and energy from inside.

Is it OK to do yoga during periods?

Surya namaskar can practice if there is no massive bleeding. But it should not be completed in a fast way.

They also identify that menstruation is a normal physiological process, and exercising yoga or other physical activities is even suggested during periods. General yoga sessions may help your body go within the periods more conveniently; it may also improve the health and normalization of periods.

Does Surya Namaskar help in hair growth?

Healthier skin and hair:

Surya Namaskar manages to improve blood circulation, inhibiting hair loss, graying hairhelping you get face brightness, stability, and preventing the origin of wrinkles, amongst others.

Thank you, readers.

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