Is Surya Namaskar Enough for Weight Loss? How Does It Help?


Surya Namaskar can be a compelling way to burn calories and aid in weight loss, it should be combined with a balanced diet and other forms of physical activity for optimal results. On intermediate, one round of Surya Namaskar is estimated to burn about 13 to 17 calories for a person weighing about 60 to 70 kg (132 to 154 lb). This means that if you do 12 rounds of Surya Namaskar in one session, you can burn around 156 to 204 calories.

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What is surya Namaskar?

Surya Namaskar is a series of 12 yoga asanas performed in a synchronized sequence paying hymn to the Sun. Each asana is accompanied by specific breathing techniques. This ancient practice is deeply rooted in Hindu culture and passed down through generations for its physical, mental, and spiritual benefits.

Surya Namaskar, also known as Sun Salutations. This traditional yoga sequence is revered for its ability to harmonize mind, body, and spirit. But the question is, is Surya Namaskar enough for weight loss? In this blog, we will delve into the science behind Surya Namaskar and explore its effectiveness as a weight loss tool.

Benefits of Surya Namaskar

Before understanding its efficacy for weight loss, let us know about the various benefits of Surya Namaskar

  • Heart health: The vibrant nature of the sequence elevates the heart rate, improving heart health and circulation.
  • Full Body Workout: Sun salutation engages multiple muscle groups, making it an excellent full-body workout. It heightens strength, flexibility, and stamina.
  • Weight management: Regular practice of sun salutation can help maintain a healthy weight and better digestion: Light massage of the abdominal organs during the asana stimulates digestion and improves gut health.event weight gain by burning calories and increasing metabolism.
  • Stress reduction: The combination of movement, breathing, and mindfulness in this practice helps reduce stress and anxiety levels.
  • Better digestion: Light massage of the abdominal organs during the asana stimulates digestion and improves gut health.
  • Mental Clarity: Sun salutation promotes mental transparency and focus, enhancing cognitive function.
  • Increases flexibility: The continuous flow of movements in Sun salutation increases flexibility in the spine, hamstrings, and shoulders.

Is Surya Namaskar enough for weight loss? Here is the truth

Surya Namaskar is undoubtedly a powerful yoga practice that has numerous benefits, which include weight loss. Its ability to engage the entire body, enhance metabolism and reduce stress makes it an excellent addition to any weight loss journey. However, weight loss requires a holistic approach, combining this practice with a balanced diet and other forms of physical activity.

  1. Calorie Burn: Weight loss occurs when you burn more calories than you consume. Sun salutation is an effective form of exercise that can help you burn a significant number of calories. However, the exact number of calories burned varies depending on factors such as body weight, intensity of exercise, and number of rounds performed.
  2. Build muscle: Muscle plays an important role in weight loss. The more muscle you have, the higher your resting metabolic rate, which means you burn more calories even when you’re at rest.sun salutation engages a variety of muscle groups, which, over time, can contribute to increased muscle tone and strength.
  3. Consistency and Intensity: For weight loss to be influential, consistency and intensity are key. Practicing Sun Salutation regularly and gradually increasing the intensity can yield better results.
  4. Dietary Supplements: While Surya Namaskar can be an effective tool for weight loss, it is necessary to combine it with a balanced diet. A healthy eating plan that focuses on nutrient-rich foods is key to achieving sustainable weight loss goals.

How To Do Surya Namaskar ?

1.Pranamasana (Prayer Pose)


The sequence begins with a prayer pose, where the practitioner stands with folded hands in front of the chest, focusing on their breath and giving the intention of the practice.

2. Hastauttanasana (Raised Arms Pose)


In this posture, the arms are extended above the head with a slight arching of the back, which promotes flexibility and stretches the abdominal muscles.

3. Hasta Padasana (Hand-to-Toe Pose)

surya-namaskar-Hasta Padasana

Hasta Padasana (Hand-to-Toe Pose): This pose involves bending forward and touching the toes with the fingers. It provides a mild stretch to the hamstrings and back muscles.

4. Ashwa Sanchalanasana (Equestrian Pose)


In this, one leg is extended backward while the other forms a right angle, creating a lunge-like position that increases strength and flexibility.

5. Dandasana (Stick Pose)


The body is in a plank position, which strengthens the muscles of the arms, shoulders, and core.

6. Ashtanga Namaskar (Salutation with Eight Parts)


In this challenging pose, the body touches the ground with the chest, knees, and forehead while keeping the hips high. It improves upper body strength.

7. Bhujangasana (Cobra Pose)


By arching the back and lifting the chest, the practitioner feels a deep stretch in the abdomen and strengthens the spine.

8. Parvatasana (Mountain Pose)


The body forms an inverted V-shape, which stretches the calves, hamstrings, and shoulders.

(9)Ashwa Sanchalanasana (Equestrian Pose), (10)Hasta Padasana (Hand-to-Toe Pose), (11)Hasta Padasana (Hand-to-Toe Pose), (12)Pranamasana (Prayer Pose), TO BE REPEATED RESPECTIVELY ON THE OTHER SIDE

Myths About Surya Namaskar

Sun Salutation, is a revered yoga practice that offers many physical, mental, and spiritual benefits. However, like any popular practice, there are many myths and misconceptions surrounding Surya Namaskar. Have a look at some of these myths:

  • Myth 1: Surya Namaskar is only for advanced yogis

Truth: Sun Salutation can be adapted to suit all levels of practitioners, from beginners to advanced yogis. The beauty of Surya Namaskar lies in its versatility. Each asana can be modified to match an individual’s flexibility, strength, and experience. Beginners can start with simple variations and gradually progress to more advanced forms as their practice improves.

  • Myth 2: Sun Salutation is a Religious Practice

Truth: While Surya Namaskar has historical and spiritual significance in Hinduism, it is important to understand that the practice is not limited to any specific religion. In modern yoga, Surya Namaskar is viewed primarily as a physical and meditative practice that can be appreciated by people of all religions and belief systems.

  • Myth 3: Sun Salutation is Only for Morning Practice

Truth: Sun Salutation is often associated with sunrise and is considered a beautiful way to welcome the day. However, it can be practiced at any time that suits a person’s schedule and energy level. It is important to practice mindfulness, regardless of the time of day.

  • Myth 4: Women Should Not Practice Surya Namaskar During Menstruation

Truth: This is a controversial myth on which there are different opinions in the yoga community. Some yoga traditions recommend not practicing inverted asanas, including parts of Sun Salutation during menstruation. However, there is no scientific evidence to support the claim that Surya Namaskar during menstruation is harmful. It is best to listen to your body and consult a qualified yoga instructor or healthcare provider to make an informed decision based on your individual needs and comfort.

  • Myth 5: Surya Namaskar Alone is Sufficient for Weight Loss

Truth: While Sun Salutation can aid in weight loss by burning calories and glorifying metabolism, it should not be depended upon as the exclusive method for effective weight loss. Bearable weight loss requires a combination of regular physical activity, a balanced diet, and a healthy lifestyle.

Some Frequently Asked Questions About Surya Namaskar

How much weight can I lose with Surya Namaskar?

On average, one round of Surya Namaskar is calculated to burn about 13 to 17 calories for a person considering about 60 to 70 kg (132 to 154 lb). This means that if you do 12 hoops of Surya Namaskar in one session, you can burn around 156 to 204 calories.

Is Surya Namaskar better than walking?

Analogizing two dissimilar forms of bodily activity, each with its own unique benefits.
Sun Salutation has a wide variety of benefits as a Full-body Workout, Cardiovascular Health, Mind-Body Connection, etc. Whereas benefits of walking include…..Low-Impact Exercise and Weight management


Sun Salutation, when combined with a balanced diet and other forms of physical activity, can be a valuable addition to your weight loss journey. This ancient yoga practice offers numerous benefits, making it a holistic approach to weight management and overall wellness.

Surya Namaskar provides a dynamic full-body workout that engages multiple muscle groups, helps burn calories, and increases metabolism. The flowing sequence of postures increases flexibility, power, and stamina, thereby improving physical fitness. Additionally, the deep breathing and mindfulness involved in Sun Salutation help reduce stress and promote mental clarity, which can be helpful in maintaining a healthy lifestyle.

The beauty of Sun Salutation lies not only in its physical benefits but also in its ability to create harmony between mind, body, and soul. The practice fosters a deeper connection with oneself, fostering self-awareness and self-care, which are important aspects of any transformational journey.

Ultimately, Surya Namaskar offers a balanced and conscious approach to weight loss, encouraging individuals to embrace their body’s inherent strength and potential. With dedication and persistence, this ancient practice can serve as a powerful tool in achieving and maintaining a healthy weight while nurturing overall physical and mental well-being.

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