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What are the benefits of Surya Namaskar For Weight Loss?

What are the benefits of Surya Namaskar For Weight Loss?

A yoga session, like any other workout, starts with warm-ups and breathing exercises. This is often followed by Sun Salutations or Surya Namaskars. Very often, yoga postures are practiced only after this. Sometimes, Surya Namaskars can be practiced on their own, and they are also often practiced 108 times to achieve a Sankalpa or mark a significant day. 

What is the Impact of Surya Namaskar for Weight Loss?

Surya Namaskars come with a multitude of benefits such as improvement in blood circulation and oxygen supply, detoxification, better strength and stamina, improved flexibility, and much more. A core advantage of practicing Surya Namaskar is its wonderful effect on weight loss. 

If you are looking for a sustainable way to lose weight, practicing surya namaskar for weight loss could be highly beneficial. According to a survey more than 90% of yoga practitioners recommended surya namaskar to reduce belly fat. Surya Namaskar can be practiced at a slow, medium and fast pace. No matter the pace, it is the best yoga for weight loss. Even if you are pressed for time and cannot get in a complete workout, practicing 12 rounds of Surya Namaskar is a great yoga exercise for weight loss. 

Practicing at a slow pace will stretch and tone muscles, helping convert fat into muscle strength gradually. On the other hand, practicing at a fast pace, will leave you breaking a sweat pretty soon burning away those extra calories. It also improves cardiovascular health. Each round of Surya Namaskar consists of 12 yoga postures. So, think of it as 12 yoga postures for weight loss done repeatedly 12 times. Many will say this is the best yoga for beginners weight loss routine as each round is speculated to burn approximately 13.90 calories. So, if you have just about enough time to do 12 rounds, you’re essentially burning around 416 calories. Of course, this may vary as this yoga routine for weight loss is dependent on factors like individual metabolism, consistency, diet, lifestyle, etc. Furthermore, even if you are trying to practice yoga for belly fat, Surya Namaskar is an effective measure. 

What do studies say about Surya Namaskar for Weight Loss?

As an effective yoga for weight loss measure, there are a few studies that have deep dived into the effect of Surya Namaskar for weight loss. A study examined the impact of Sun Salutations in the management of physical fitness in obese women. The study compared circuit training, treadmill, walking and Surya Namaskar. It was found that, while all three methods were effective, Surya Namaskar was most useful in improving cardio-vascular respiratory fitness, upper limb muscle endurance, body flexibility, weight management and improvisation of physical fitness parameters in overweight and obese women. In another study, it was also found that regular practice of Surya namaskar helped obese persons to reduce their weight significantly. 

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How does Surya Namaskar benefit Weight Loss?

Surya Namaskar, when practiced regularly and at a fast pace, stretches the abdominal muscles enabling reduction of weight around the stomach area. It is effective in reducing the extra fat layer around the belly. That is why these yoga postures for weight loss and belly fat are effective. When practicing yoga for weight loss, these postures tone the abs and strengthen the musculoskeletal system. During the practice of Surya Namaskar, there is active inhalation and exhalation taking place. This keeps the blood oxygenated and lungs ventilated, which optimal flow of blood throughout the body. This reduces toxins and carbon dioxide. When this happens, all the systems function in harmony, enabling better metabolism and weight loss. 

Surya Namaskar also has a positive impact on the digestive system. Due to the stretching and compressing of the abdominal organs, the digestive fire gets activated which helps get rid of constipation, reduces gas and cleans the system. The better the gut, the healthier the body. When digestive health is good, metabolism is strong, enabling weight loss. 

Furthermore, Surya Namaskar is effective in reducing stress, anxiety, depression and keeping mental health strong and stable. The practice keeps the nervous system balanced and in harmony. This helps keep cortisol levels lower, as well as balances other hormones. When stress is at bay, digestion and all other body functions work in a balanced manner. This itself is beneficial in weight loss. It also helps in keeping blood sugar levels lower, which helps greatly. Sleep quality also improves which is another factor that influences weight loss. When you get a restful night’s sleep, all the body’s organs and systems get a chance to reset and restore, ensuring optimal functioning. 

Finally, Surya Namaskar improves mindfulness. When you are aware and in the present, you will make better diet and lifestyle choices. Very often, weight gain is a result of poor diet. So being mindful and improving that will help you control weight, and lose weight faster. 

In Conclusion 

It takes time and practice to achieve a desired weight goal. But with dedication and the right guidance you can get there. Join the best online yoga classes with experienced, certified yoga teachers who will help you progress in a healthy way. 

Can I lose weight by doing Surya Namaskar?
Yes, practicing Surya Namaskar, or Sun Salutations, can aid in weight loss as part of a balanced and comprehensive fitness program. Surya Namaskar is a full-body workout that engages multiple muscle groups, helping to boost your metabolism, burn calories, and build lean muscle. The intensity and speed at which you perform the sequence can also impact the number of calories burned. To see benefits, consistent and regular practice is important; you might start with a few rounds each day and gradually increase the number as your strength and endurance improve.
How many Surya Namaskar is enough for weight loss?
The number of Surya Namaskar sequences you should perform for weight loss can vary based on your fitness level, goals, and overall health. As a starting point, you may want to aim for about five rounds of Surya Namaskar daily, gradually increasing to 12 rounds or more, if your body allows it. Each round consists of two sets, and each set corresponds to moving through the sequence on each side of the body. Performing multiple rounds of Surya namaskar can contribute to a substantial calorie burn. However, remember that weight loss involves a comprehensive approach, including a balanced diet and a variety of physical activities, not just yoga. Surya Namaskar should be a part of a holistic fitness plan rather than the only method used for weight loss.
Can Surya Namaskar reduce belly fat?
Surya Namaskar, or Sun Salutations, is a series of yoga poses often practiced in a flow sequence. This full-body workout can contribute to weight loss, including reducing belly fat, when combined with a balanced diet and a consistent exercise routine. It's a dynamic practice that involves a combination of stretching, flexing, and toning muscles, which can help increase metabolism and burn calories. However, Surya Namaskar is not a spot reduction exercise, which means it can't specifically target belly fat alone. When the body loses weight, it tends to do so uniformly, and the reduction of belly fat often depends on genetic factors as well.
What are the benefits of Surya Namaskar For Weight Loss?
Pradeep Sattamaya

Pradeep is the Global Head of Yoga at Shvasa. He is currently pursuing his studies in Yoga texts, Ayurveda and modern Neuroscience. Pradeep successfully built a chain of yoga studios in Bangalore which was later acquired by a major Health/Fitness brand. He currently resides in Mysore, a heritage city with a close connection to Yoga traditions. Pradeep Sattwamaya (Deep) had the blessed opportunity to be accepted as a disciple by his guru, ParamhamsaSwami Niranjanananda Saraswati ( In the Sanyasa lineage of Shri AdiShankara, Swami Swami Sivananda, Swami Satyananda ). Pradeep spend two full years living and imbibing yoga at Gangadarshan, a traditional Yoga gurukula along the banks of river Ganga in Bihar. He completed first 12 year phase of discipleship in 2016. Pradeep has also practiced and closely studied the Mysore Astanga Yoga and Iyengar Yoga.

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