Surya Namaskar, more commonly known as Sun Salutation, is a series of 12 yoga poses. These sets of postures help carry out an overall exercise to the body. Dating back to ancient times, this yoga tradition keeps the body strong and gives the mind complete relaxation. What makes Surya Namaskar rather unique is its simplicity and efficiency. It’s a great way to get fit, especially for people who don’t have a lot of time to exercise. If you’re looking for a way to lose weight that’s easy to incorporate into your daily routine, Surya Namaskar might be just what you need.
What is Surya Namaskar?
Surya Namaskar, or Sun Salutation, is a series of yoga postures performed in a specific sequence. It involves moving through 12 poses in a flow that stretches and strengthens different parts of the body. The practice not only gives you a good cardiovascular workout but also has a positive impact on the mind. Surya Namaskar is often performed early in the morning on an empty stomach. In yoga tradition, it’s more than just an exercise; it’s a way of expressing gratitude to the sun, which is seen as the source of life and energy.
Benefits of Surya Namaskar to Lose Weight
Surya Namaskar works wonders as a great method for weight loss. Here’s why:
Full-Body Workout: The 12-step sequence targets the arms, legs, chest, and abdomen. This full-body workout contributes to burning more calories.
Calories burned: Surya Namaskar can burn you around 13.09 calories per round. This can add up to around 417 calories in a 30-minute session. Consequently, it turns out to be more effective than the common exercises that include weight lifting and even running.
Improved Metabolism: Performing Surya Namaskar regularly helps in boosting the metabolism levels in the body. It helps circulate blood, purify the blood, and improve digestion. Good metabolism means your body will burn calories better, thus helping you to shed pounds much faster.
Eliminates Belly Fat: Surya Namaskar stretches and contracts the abdominal muscles, which helps in the loss of belly fat. The contraction of the core muscles also improves posture as well as balance.
Balances Hormones: This exercise keeps the hormones balanced, hence lowering the stress and emotional consumption, which induce overweight.
How to Perform Surya Namaskar?
Prayer Pose (Pranamasana): Stand at the edge of your mat with your feet together. Bring your palms together in front of your chest. This pose helps you center your mind and prepare for the sequence.
Raised Arms Pose (Hastauttanasana): You inhale and raise your arms up and back. Stretch your whole body from the heels to the tips of your fingers. It extends the spine and tones the arms.
Standing Forward Bend (Hastapadasana): Exhale and bend forward from your waist, keeping your spine straight. Bring your hands down to the floor beside your feet. This pose stretches the back and legs.
Equestrian Pose (Ashwa Sanchalanasana): Inhale and push your right leg back as far as possible, bringing the right knee to the floor. Look up. This pose stretches the thighs and hip flexors.
Stick Pose (Dandasana): As you inhale, take the left leg back and bring your body in a straight line, keeping your arms perpendicular to the floor. This pose strengthens the arms, shoulders, and core.
Salute with Eight Parts (Ashtanga Namaskara): Lower your body, touching the floor with your chin, chest, knees, and feet. This is also known as the “eight-limbed salutation” as eight parts of the body touch the floor. It strengthens the arms and tones the chest.
Cobra Pose (Bhujangasana): Slide forward and raise your chest into the Cobra pose. Keep your elbows bent, shoulders away from the ears, and look up. This pose strengthens the spine and stretches the chest.
Downward Facing Dog (Adho Mukha Svanasana): Exhale and lift your hips, bringing your body into an inverted ‘V’ shape. This pose strengthens the arms, legs, and back.
Equestrian Pose (Ashwa Sanchalanasana): Bring the right foot forward between the hands and lower the left knee to the floor. Look up. This pose stretches the hips and thighs.
Standing Forward Bend (Hastapadasana): Exhale and bring the left foot forward. Keep your palms on the floor beside your feet. This pose stretches the back and legs.
Raised Arms Pose (Hastauttanasana): Inhale and lift your upper body. Stretch your arms up and back. This pose stretches the spine and helps tone the arms.
Prayer Pose (Pranamasana): Exhale and bring your palms together in front of your chest. This pose helps you relax and focus on your breath.
Conclusion
Surya Namaskar is a simple yet powerful practice that can help you fulfill your weight loss goals. It is a full-body exercise with a boost in metabolism, which further promotes healthy well-being. And now, with this yoga practice as part of your daily regimen, you can experience its various physical and mental health benefits. Beginners and experienced practitioners both can adapt to the Surya Namaskar to fit their fitness levels.
FAQs
How many Surya Namaskaras should I do to lose weight?
Start with 5-10 rounds each day and work your way up to 12-15. Consistency is essential when trying to lose weight.
Can beginners do Surya Namaskar?
Yes, beginners also can do it with fewer rounds and keep on increasing it. Doing Surya Namaskar, ensure that your postures are correct and your breathing techniques are good.
Is Surya Namaskar good for weight loss better than other exercises?
Surya Namaskar is a full-body workout that just takes a few minutes and can burn more calories than any other exercise, whether weight lifting or running, and it also comes with various psychological and emotional benefits.
When should one perform Surya Namaskar?
The best time for this practice is early in the morning, on an empty stomach. It brings vibrancy to the body and motivates you toward a good day.
Can I lose belly fat through Surya Namaskar?
Yes, through Surya Namaskar, you would be able to tone the muscles of your abdomen and gradually reduce the fat around your belly if done regularly.
