How Many Surya Namaskar For Weight Loss? A Detailed Guide: HealthifyMe

Surya Namaskar is the Sanskrit title for a sequence of twelve yoga asanas often called a Solar Salutation. The time period combines Sanskrit phrases, Surya and Namaskar, that means Solar and Salutation. The follow of Surya Namaskar began from the ritual of paying respect to the Solar God. In Vedic custom, the Solar symbolises consciousness and the Divine.

The precise starting of Surya Namaskar just isn’t documented. Some imagine it to be hundreds of years outdated, whereas some imagine that designed by the raja of Aundh within the twentieth century to accompany historic Vedic mantras which honour the Solar.

Surya Namaskar is historically a morning follow. The sequence engages all muscle tissues, organs, programs and chakras. As well as, as one perfects the posture and learns to control respiration. As well as, the cardiovascular nature of the exercise ensures to make the practitioners bodily match. In keeping with yoga specialists, repeated Surya Namaskar follow hastens weight reduction. As well as, the precision of the sequences results in focus and stillness of thoughts.

Surya Namaskar: A Holistic Strategy to Weight Loss

It’s a complete exercise for the physique, thoughts and spirit. It’s sometimes launched firstly of a extra prolonged yoga follow. Surya Namaskar is thought for its quite a few well being advantages, together with weight reduction, firming, flexibility, endurance, and psychological readability. Nevertheless, the variety of Surya Namaskars wanted for weight reduction is dependent upon the practitioner’s health degree, well being situation, present weight and degree of follow. 

The calorie-burning capacity of Surya Namaskar is subjective. Nevertheless, on common, performing one spherical of Surya Namaskar can burn roughly 13-17 energy for an individual weighing round 150 lbs (68 kg). 

No magic numbers assure weight reduction until mixed with a well-rounded weight reduction plan that features a balanced weight loss plan, common train, energy coaching, and different wholesome life-style practices.

When one is a newbie to yogic follow, 5-10 rounds of Surya Namaskar day by day and step by step rising the variety of rounds over time generally is a good strategy. 

This text will discover the quite a few advantages of Surya Namaskar for each the thoughts and physique, backed by scientific analysis. 

Yoga, Surya Namaskar and Weight Loss: What Does Science Say?

Yoga is a lifestyle combining mindfulness, asanas, mudras, respiration, and a number of other different parts. So complicated yoga with another type of train is a limiting thought. Yoga is extra than simply bodily exercise. Nevertheless, analysis exhibits that yoga can have a constructive affect on metabolism. Energy yoga, vinyasa, and ashtanga are bodily the more difficult types of yoga. Alternatively, restorative yoga is a slower kind that primarily heals the system and reduces irritation. Nevertheless, even common follow of restorative yoga ensures weight reduction. 

In keeping with one research, restorative yoga successfully assisted overweight ladies in dropping pounds, together with stomach fats. These outcomes maintain specific promise for these whose physique weight makes practising extra strenuous yoga difficult. 

In keeping with research, sustained yoga instils behavioural change and weight reduction, improves mindfulness, and relieves stress. In keeping with a brand new research, yoga as a part of a 6-month weight-loss program for overweight or obese adults was useful in weight reduction. Nevertheless, the burden loss proportion didn’t differ foundation the kind of yoga follow ( restorative hatha yoga or extra vigorous vinyasa yoga). In most types of yoga, variations of Surya Namaskar or some elements of the sequence get carried out. So, one can attribute Surya Namaskar and a few of its sequences to be liable for weight reduction.

Just one printed research has appeared particularly at Surya Namaskar, which states that common follow of Surya Namaskar might preserve or enhance cardiorespiratory health and promote weight administration.


Yoga is a mix of bodily exercise, mindfulness, and respiration that may positively affect metabolism and help with weight reduction, together with stomach fats. Restorative yoga may be useful for these with weight problems and mobility challenges, and sustained yoga follow can result in behavioural adjustments, improved mindfulness, and stress aid. Surya Namaskar, a typical sequence in yoga, might contribute to weight reduction and cardiorespiratory health.

Surya Namaskar and the 12 Asanas

The twelve asanas which comprise Surya Namaskar are:

  1. Pranamasana (Prayer Pose)
  2. Urdhva Hastasana (Upward Salute)
  3. Uttanasana (Standing Ahead Fold)
  4. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
  5. Chaturanga Dandasana (Plank Pose)
  6. Ashtanga Namaskara (Eight Limbed Salute)
  7. Bhujangasana (Cobra Pose)
  8. Adho Mukha Svanasana (Downward-facing Canine Pose)
  9. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
  10. Uttanasana (Standing Ahead Fold)
  11. Urdhva Hastasana (Upward Salute)
  12. Pranamasana (Prayer Pose)

Some Types of Surya Namaskar

Sivananda Surya Namaskar

Sivananda Surya Namaskar entails a steady sequence of twelve postures. Right here, transitioning from one pose to the following is restorative and gradual. The sequence sometimes consists of variations of ahead folds, lunges, plank pose, cobra pose, and downward-facing canine, amongst others. The tempo is average, specializing in inhalation, exhalation and holding of breath. 

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Ashtanga Surya Namaskar: Sort A and B

The Ashtanga Surya Namaskar sequence is often firstly of an Ashtanga yoga follow. It’s a warm-up for the physique, and the motion is in sync with respiration. It consists of two rounds of 5 solar salutations, every incorporating A and B variations of the sequence.

The A variation of Ashtanga Surya Namaskar consists of 9 postures, whereas the B variation consists of 17. Each sequence variations embrace ahead folds, lunges, plank pose, chaturanga dandasana (low plank), upward-facing canine, and downward-facing canine, amongst others. The first distinction between the A and B variations is that the B variation incorporates further postures that concentrate on constructing energy within the higher physique, significantly within the shoulders and arms.

Iyengar Surya Namaskar

In Iyengar Surya Namaskar, every pose is held longer. It’s a modified model of the standard solar salutation sequence developed by the late yoga grasp B.Okay.S. Iyengar. It emphasises correct alignment, gradual and relaxed motion, and the utilization of props within the type of blankets, bricks, straps and so forth. This type focuses on sustaining correct alignment and approach in every posture of the sequence. The lengthier maintain results in a deeper understanding and connection between every pose and the practitioner. 


The three most recognized types of Surya Namaskar are Sivananda, Ashtanga (Sort A and B), and Iyengar. Every kind entails a sequence of yoga postures, however they differ within the variety of postures, the tempo, and the give attention to alignment, respiration, and strength-building.

100 Surya Namaskars: Why is it thought-about the Holi Grail of Weight Loss?

Performing 100 Surya Namaskars, or Solar Salutations, is very talked about as a magical answer to changing into measurement zero. This follow entails performing the entire sequence 100 occasions in a row. Which means performing 1200 reps of the poses constantly. The sequence consists of dynamic actions that have interaction a number of muscle teams, together with the arms, legs, and core. Additionally, this will result in a rise in muscle mass and an enchancment in general physique composition. 

The follow may help enhance cardiovascular well being and increase metabolism, aiding in weight reduction. For instance, suppose one eats mindfully and has no different well being situations. In that case, one will doubtless drop a few pounds with 100 Surya Namaskars. Alternatively, if one performs another train on the similar depth, it could lead to equal weight reduction.  

Weight reduction is feasible when the physique burns extra energy than it consumes over time. Subsequently, a constant and well-rounded train routine and a nutritious diet are important for weight reduction. Nevertheless, Surya Namaskar generally is a beneficial addition to a weight reduction routine.

So How A lot of Surya Namaskar is Optimum?

Yoga may help you drop a few pounds, so practise it as usually as attainable. Begin small in case you are a newbie. Start with a 20-minute follow and work your manner up from there. Relying in your health degree, 5 to 10 rounds of Surya Namaskar and delicate stretchings like Tadasana, Cobra, Bridge, and Savasana are glorious methods to construct a routine. 

You need to use this to extend your flexibility and energy whereas avoiding accidents. Take a day’s break each week.


Performing 12 Surya Namaskars (Solar Salutations) is taken into account a magical answer to weight reduction because of its capacity to interact a number of muscle teams, increase metabolism, and enhance cardiovascular well being. Nevertheless, a constant train routine and a nutritious diet are additionally important for weight reduction. Beginning with 5 to 10 rounds of Surya Namaskar and delicate stretches is a superb strategy to construct a routine and keep away from accidents.

Well being Advantages of Surya Namaskar

Improved Blood Circulation

The method of inhaling and exhaling throughout Surya Namaskar helps oxygenate the lungs. As well as, the wholesome circulation of recent blood all through the physique is a good way to rid the physique of carbon dioxide and poisonous chemical compounds. The physique and thoughts, after that, really feel relaxed and recent.

Improves the Digestive System

Surya Namaskar enhances the effectivity of your digestive system by enabling the digestive organs to carry out extra successfully. The ahead bend posture assists in rising enhancing your intestine well being. In keeping with research, it’s particularly useful in coping with digestive points in outdated age individuals. 

Luminous Pores and skin and Lush Hair

Surya Namaskar offers you glowing pores and skin and wholesome hair. Surya Namaskar stimulates blood circulation, which aids in reviving the face’s pure mild, prevents wrinkles, and makes your pores and skin seem youthful and extra vibrant.

Strengthens Muscle tissues and Joints

You stretch and strengthen your muscle tissues, joints, tendons, and skeletal system by performing the Surya Namaskar. The adjustments additionally assist your backbone’s flexibility. As well as, as you practise the poses, you develop into extra versatile and agile, enhancing the perform of your important inside organs.

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Destresses The Physique and Thoughts

If completed appropriately, yoga poses assist calm and soothe the mind. Conversely, Surya Namaskar postures like downward canine and cobra pose gently stimulate the nervous system, ease nervousness, and strengthen it, all of which have constructive help.


Surya Namaskar, a yoga follow, has a number of well being advantages, together with improved blood circulation, enhanced digestive system, higher pores and skin and hair, stronger muscle tissues and joints, and decreased stress and nervousness.


All the time test together with your physician to make sure that Surya Namaskar doesn’t worsen your present situation. In keeping with a research, performing yoga incorrectly will negatively have an effect on varied physique elements. Subsequently, to attain the specified outcomes, practise the sequence appropriately underneath the route of a professional yoga teacher. As well as, earlier than performing any yoga posture, individuals with weight problems, harm, coronary heart situations, excessive or low blood stress, and diabetes ought to all the time seek the advice of their physician and a yoga teacher. 

Earlier than Surya Namaskar, sit on Padmasana or Vajrasana and focus in your respiration whereas chanting Om or regulating your respiration. It’s possible you’ll embrace Pranayama for about 5 to 10 minutes. When you full Surya Namaskar, go into Yoga Nidra. 

To stop harm, carry out the postures on a clear mat, carpet, or rug. You must also follow the sequence a minimum of after 2-3 hours of getting a meal. Aside out of your follow, give attention to what you eat. Please embrace salads, fruits, and fibre in your weight loss plan. For a wholesome digestive tract, devour 8 to 10 glasses of water day by day, on the very least.


Earlier than performing Surya Namaskar, you need to test with a physician to make sure it’s protected to your situation. Practising yoga incorrectly can negatively have an effect on the physique. To stop harm, carry out the postures on a clear floor and follow the sequence a minimum of 2-3 hours after a meal. Moreover, give attention to consuming a nutritious diet and consuming sufficient water for a wholesome digestive tract.

HealthifyMe Options

As an alternative of practising Surya Namaskar as a standalone exercise, you’ll be able to combine it into your day by day routine by breaking apart the twelve asanas into smaller segments of two or three asanas every. For instance, you’ll be able to carry out a warm-up routine of Pranamasana, Urdhva Hastasana and Uttanasana earlier than your morning stroll and repeat this sequence a number of occasions earlier than shifting on to the following set of asanas. You possibly can carry out these sequences whereas taking breaks from work or throughout different idle occasions all through the day to make it extra manageable and sustainable.

The Last Phrase

In conclusion, Surya Namaskar is a holistic follow providing quite a few psychological and bodily well being advantages. As well as, it promotes general health and well-being. Surya Namaskar offers a complete exercise for the physique. It will increase blood circulation and detoxes the physique. Common follow of Surya Namaskar can tone the muscle, enhance muscle fats ratio, and assist handle weight. 

Surya Namaskar positively impacts psychological well being. The synchronised respiration and conscious actions assist calm the thoughts, cut back stress, and enhance focus. As well as, practising Surya Namaskar at daybreak takes you nearer to the circadian rhythm. It helps create a deeper reference to oneself, resulting in a calmer state of being.

Incorporating Surya Namaskar into your day by day routine generally is a highly effective instrument for attaining a balanced and wholesome life-style. So, embrace the follow of Surya Namaskar and expertise the transformative advantages it may provide to your thoughts and physique.

Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional data, please contact our licensed nutritionists Right here.

Continuously Requested Questions

Q: What’s Surya Namaskar?

A: Surya Namaskar is a sequence of 12 yoga poses sometimes carried out within the morning to supply symbolical prayer to the Solar God. It entails a collection of breath-synchronised actions that may improve energy, flexibility, and normal well-being.

Q: Is Surya Namaskar efficient for weight reduction?

A: Combining Surya Namaskar with a balanced weight loss plan and common train helps you drop a few pounds. It aids in boosting coronary heart price, enhances metabolism, and encourages calorie burning, which may help drop a few pounds. Weight reduction, nonetheless, additionally is dependent upon varied different components comparable to dietary habits, metabolism and general life-style.

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Q: What number of Surya Namaskars ought to I do for weight reduction?

A: It is best to carry out Surya Namaskars that will help you drop a few pounds, relying in your diploma of consolation and health. For novices, it’s suggested to start out with 5 rounds (10 units) after which step by step enhance the repetitions as stamina improves. Superior practitioners ought to attempt for 15- 25 rounds (30 to 50 units) or maybe extra. For personalised recommendation, all the time converse with a licensed yoga teacher.

Q: How usually ought to I do Surya Namaskar for weight reduction?

A: It’s suggested to carry out Surya Namaskar a minimum of 3-5 occasions weekly to drop a few pounds. The frequency might change primarily based in your health degree, schedule, and different parts. It’s essential to discover a steadiness that helps you and your physique whereas contemplating your general well being.

Q: How lengthy does it take to see weight reduction outcomes with Surya Namaskar?

A: Surya Namaskar for weight reduction produces a wide range of outcomes. Constant follow and an excellent weight loss plan and life-style might produce constructive ends in a number of weeks to months. Nevertheless, outcomes fluctuate relying on an individual’s general well being, frequency, and depth.

Q: Are there any precautions I ought to take whereas doing Surya Namaskar for weight reduction?

A: It’s essential to heat up appropriately, preserve correct kind, take note of your physique, and chorus from overexerting your self when performing Surya Namaskar. Newcomers ought to take it gradual and construct their manner up. For protected and useful follow, it’s instructed that you simply converse with a licensed yoga teacher, particularly you probably have any medical issues.

Q: Can novices do Surya Namaskar for weight reduction?

A: Sure, novices can also carry out the Surya Namaskar to drop a few pounds. Nevertheless, it’s essential to start step by step and underneath the supervision of a instructor. Newcomers ought to focus on mastering correct kind and respiration strategies and progressively rising follow depth as their degree of health rises. It’s essential to train mindfully and chorus from exerting your self excessively.

Q: What’s the greatest time to do Surya Namaskar for weight reduction?

A: The very best time to carry out Surya Namaskar is dependent upon your schedule and preferences. You are able to do it within the morning to get your day began or within the night as a part of your nightly routine. The objective is to stay constant and select an optimum time to your physique and also you.

Q: Can Surya Namaskar be completed during times for weight reduction?

A: Sure, you’ll be able to carry out Surya Namaskar during times. To practise comfortably, nonetheless, you need to take note of your physique. The very best plan of action is to keep away from vigorous train and as a substitute select light motions in the event you expertise ache or discomfort throughout your menstrual cycle. It’s best to keep away from inverted positions and gently fluctuate your poses. It’s greatest to get personalised teaching throughout menstruating.

Q: What are the opposite advantages of doing Surya Namaskar in addition to weight reduction?

A: Surya Namaskar has a number of benefits to your well being. It improves digestion, and blood circulation, reduces stress, and enhances normal psychological and bodily well-being, serving to to extend flexibility, energy, and stamina. It might probably additionally assist with posture and steadiness if completed appropriately and constantly.

Analysis Sources

1. A Totally different Weight Loss Expertise: A Qualitative Examine Exploring the Behavioral, Bodily, and Psychosocial Modifications Related to Yoga That Promote Weight Loss by A. Ross


2. Well being Advantages of Restorative Yoga Embrace Trimming Fats, NIH-Funded Examine Finds by Mary Caffrey


3. Yoga: What You Want To Know by Nationwide Institute of Well being

https://www.nccih.nih.gov/well being/yoga-what-you-need-to-know

4. Antagonistic results of yoga: a nationwide cross-sectional survey by Holger Cramer


5. Nationwide Heart for Complementary and Integrative Well being


6. Mody BS. Acute results of Surya Namaskar on the cardiovascular & metabolic system. J Bodyw Mov Ther. 2011 Jul;15(3):343-7. doi: 10.1016/j.jbmt.2010.05.001. Epub 2010 Jun 22. PMID: 21665111.


7. Shree Ganesh HR, Subramanya P, Rao M R, Udupa V. Function of yoga remedy in enhancing digestive well being and high quality of sleep in an aged inhabitants: A randomised managed trial. J Bodyw Mov Ther. 2021 Jul;27:692-697. doi: 10.1016/j.jbmt.2021.04.012. Epub 2021 Apr 22. PMID: 34391308.


8. Cramer H, Quinker D, Schumann D, Wardle J, Dobos G, Lauche R. Antagonistic results of yoga: a nationwide cross-sectional survey. BMC Complement Altern Med. 2019 Jul 29;19(1):190. DoI: 10.1186/s12906-019-2612-7. PMID: 31357980; PMCID: PMC6664709.


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