We have all heard about the benefits of Surya Namaskar (known as sun salutation in English) for weight loss and various other health benefits. The phrase suraya Namaskar means obeisance to the sun. This routine consists of 12 postures in one set, which helping in working all of your body parts and increasing cardiovascular activity.

Calories Burnt in Surya Namaskar – A Good Fat Burner

It has been studied that one set of Surya Namaskar burns around 13.91 calories for average weighing(that’s 62 Kilo) person . One round of Surya Namaskar yoga consist of 12 poses and 1 Set consist two rounds ( one Right Part round and one left Part Round). which takes approx 1 minute to complete and burns 13.91 calories.

So by This calculation, Doing Surya Namaskar for 30 minutes burn 417 Calories

Let us compare the calories burned in half an hour of Surya Namaskar routine by a average 62 kilo person to other activities to get a clear idea.

You can see that half an hour of Surya Namaskar routine burns the maximum number of calories when compared to the other activities, looks like a boon for obese persons.

Note – Remember all these calculation is based on average weighing person which is 62 kilo’s. If you weigh more, than you will burn more calories and if you weigh less then 62 kilo, than you will burn less calories in Surya Namaskar, it applies for all Yoga Exercises.

More Benefits of Surya Namaskar for Reducing Weight

As we have heard about the benefits of Surya Namaskar in reducing weight, I shall tell you of how it helps exactly and the reasons behind it.

Improves Digestion

Surya Namaskar yoga mainly targets the stomach and intestine and thus helps in getting rid of all the stomach disorders and improves digestion. A healthy digestive system helps a lot in losing weight at a faster pace.

As I said, Surya Namaskar mainly targets the stomach area, which helps in getting rid of the stubborn belly fat Like Kapalbhati Pranayama . You will notice that you are rapidly losing inches off your waist once you start practicing Surya Namaskar regularly.

Full Body Workout

The 12 asanas target your waist, stomach, intestine, heart, chest and legs, making for a full body workout. In terms of yoga, our body comprises of three main constitutions- Vatta, Pitta and Kapha, which are targeted during Surya Namaskar.

Works the Muscles

When done at a faster pace, Surya Namaskar works as a great cardiovascular workout for the body, which effectively burns calories. But when done on a slower pace, Surya Namaskar helps in working the muscles of each body part, helping in toning them. Toned muscles help you look slimmer and you get in shape faster.

Increases Flexibility

Well, it does not come out as a shock when we say that regular practice of yoga improves the flexibility of the body. The asanas in one set of Surya Namaskar aim at increasing the flexibility of the body from the core and targets to do the same with each body part.

Asans in Surya Namaskar and The Right Way to Do It

We shall now see the 12 steps or asanas which make up one complete round. The first half round needs to be performed in the reverse order in the second half to complete one full set. Remember to perform the asanas on a flat surface and on a yoga mat.

1. Pranamasana (Prayer pose)

Stand erect on your mat with both feet together. Relax your shoulders and breathe in. As you do so, lift your arms and join both the palms. You need to exhale while joining your palms. This is why it is also known as the prayer pose.

2. Hastauttanasana (Raised arms pose)

In the second step of Surya Namaskar, you need to breathe in and lift your arms up and move them backwards, close to your ears. You need to bend backwards slightly to ensure a stretch in your body. Make sure that you feel a thorough stretch in your whole body from your heels to your fingers.

3. Hasta Padasana (Hand to foot pose)

Now, exhale and bend forward while bringing your arms down as well. Make sure that you bend from your waist, keeping your spine erect. You need to touch your palms to the floor, beside your feet. Always make sure that you keep your knees straightened, but you can bend them slightly initially to touch your arms to the floor.

4. Ashwa Sanchalanasana (Equestrian pose)

Inhale again and push your right leg backward such that your right knee touches the ground. The left foot should be between your palms and then look up. You should feel a stretch at your neck.

5. Dandasana (Stick pose)

Breathe in again and push your left leg backward as well. This will make a pose of a straight line, which is parallel to the ground, hence the name ‘stick pose’. Keep your arms straight.