Surya Namaskar Yoga for Weight Loss – For Busy People

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.

Surya Namaskar

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.

  • Bicycling (average 12km in half hour): 330 calories
  • Running ( average 6 km in half hour): 414 calories
  • Weight lifting: 199 calories
  • Football: 298 calories
  • Basketball: 265 calories
  • Rock climbing: 364 calories
  • Surya Namaskar: 417 calories

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 Pose Pranamasana

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 Pose Hastauttanasana

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.

Third pose Hasta Padasana3. 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.

Forth Pose Ashwa Sanchalanasana4. 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.

Fifth Pose Dandasana5. 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.

Sixth Pose Ashtanga Namaskara6. Ashtanga Namaskara (Salute with eight parts or points)

During this asana, you need to bring your entire body to the floor, with eight points touching the ground. Exhale and bring your knees to the floor, move your hips slightly at the backward direction, slide forward and touch your chin and chest to the floor. You would need to raise your posterior part slightly.

Seventh Pose Bhujangasana7. Bhujangasana (Cobra pose)

Next, raise the chest up and keep your arms straight. Look up and do not touch your shoulders to your ears. Stretch your body but do not force it.

Eighth Pose Parvatasana8. Parvatasana (Mountain pose)

Exhale and bring your body upwards by lifting your hips. Your chest should face downwards and form an inverted ‘V’ shape. Look down.

Ninth Pose Ashwa Sanchalanasana9. Ashwa Sanchalanasana (Equestrian pose)

Inhale and shift your left leg backwards and touch your left knee to the floor. Bring your right knee in between both the palms and look up. You need to face your hips down.

Tenth Pose Hasta Padasana10. Hasta Padasana (Hand to foot pose)

Exhale and bring your left foot forward. Make sure that your palms face downward. You can slightly bend your knees to let your nose touch them.


Eleventh Pose Hastauttanasana11. Hastauttanasana (Raised arms pose)

As you breathe in, stand up slowly with your spine being erect. Put your hands up and push your hips backwards. Make sure that you feel a thorough stretch in your whole body upwards from your heels to your fingers.

Twelfth Pose Tadasana12. Tadasana

Breathe out, stand straight and relax with your feet together.


Surya Namaskar Mantra

There are 12 Surya Namaskar yoga mantras which need to be chanted while performing each asana or posture. The 12 mantras are as following with their meaning:

  1.  Om Mitraya Namaha (One who is friendly to all)
  2.  Om Ravayre Namaha (The radiant one)
  3.  Om Suryaya Namaha (The dispeller of darkness, responsible for generating activity.)
  4.  Om Bhanave Namaha (who diffuses light)
  5.  Om Khagaya Namah (Who moves in the Sky)
  6.  Om Pushne Namah (The nourisher of all)
  7.  Om Hiranyagarbhaya Namah (One who has a golden colored brilliance.)
  8.  Om Marichaye Namah (Destroyer of diseases)
  9.  Om Adityaya Namah ( Who is god of Gods)
  10.  Om Savitre Namah (The purifier)
  11.  Om Arkaya Namah ( who is fit to be worshipped)
  12.  Om Bhaskaraya Namah (Giver of wisdom and cosmic illumination)

You need to stand facing the east direction early in the morning and recite these mantra while performing Surya Namaskar.

How Many Times/Sets of Surya Namaskar for Weight Loss

To begin with, you need to practice and train to complete a total of 4 sets on the first day. You need to slowly and steadily build stamina to complete a total of 12 sets of Surya Namaskar till 15 days, starting from 4 rounds per day. Follow the routine below to gain the maximum benefits in building strength and losing weight through Surya Namaskar.

15 Days Plan

Day 1 and 2: complete 4 rounds of Surya Namaskar
Day 3 and 4 :complete 5 rounds of Surya Namaskar
Day 5: complete 6 rounds of Surya Namaskar
Day 6: complete 7 rounds of Surya Namaskar
Day 7: Rest day
Day 8: complete 8 rounds of Surya Namaskar
Day 9: complete 8 rounds of Surya Namaskar
Day 10: complete 9 rounds of Surya Namaskar
Day 11: complete 10 rounds of Surya Namaskar
Day 12: Rest day
Day 13: complete 10 rounds of Surya Namaskar
Day 14: complete 11 rounds of Surya Namaskar
Day 15: complete 12 rounds of Surya Namaskar

Once you have built the stamina of practicing 12 rounds of Surya Namaskar yoga in one session, continue this routine for 24 weeks and 6 days per week.

Best Time to Do Surya Namaskar

The best time to do Surya Namaskar is early in the morning, preferably during sunrise. Your mind and body are well alerted in the morning, which will give you extra energy and boost to work throughout the day. You should practice Surya Namaskar facing the sun. Keep in mind that you need to practice Surya Namaskar on an empty stomach and also to keep an interval of 2 hours before practicing it.

Tips for Beginners

There are a number of points that the beginners should keep in mind before practicing Surya Namaskar.

  • Turn on some gentle and soothing music in order to feel relaxed and feel at peace.
  • You need to perform the asanas of Surya Namaskar at a slow and steady pace. Make sure that you perform each asana and step in a perfect manner.
  • Do not exceed the above recommended rounds in a day as you need to build enough strength to perform a high number of Surya Namaskar rounds.
  • Remember to perform the Shavasana position (corpse-pose)at the end of the rounds to relax your mind and body. Also, remember to stretch properly before beginning the routine to get rid of stiffness and cramps.
  • If you need faster weight loss results, combine your Surya Namaskar routine with a proper and healthy diet, which would help you gain maximum benefits.

Surya Namaskar is definitely one of the effective calls in losing weight. If you have tried every routine and diet to lose weight and did not succeed, it is time to incorporate Surya Namaskar as your daily routine to see the results. Yoga being an amazing beneficial factor for your body will help in giving other health benefits as well.

NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.

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