Surya Namaskar is one of the oldest yoga techniques that consist of a series of 12 yoga poses and stretches which can help define muscle, enhance core strength and improve balance. One set of Suryanamaskar is said to burn around 14 calories and multiple sets of the same can help get significant results for weight loss. The yoga pose also offers a set of health benefits such as improving blood circulation, preventing hair loss, enhancing skin, respiratory and heart health, aids in detoxification and better digestion. Continue reading to know more on the benefits of surya namaskar for weight loss.
Is Suryanamaskar Good for Weight Loss?
Yes, surya namaskar is good for weight loss as when done regularly and at a fast pace it can help stretch the abdominal muscles and reduce the visceral fat which is the fat around the stomach. The posture of surya namaskar helps tone the abs and strengthen the musculoskeletal system. The stretching involves active inhalation and exhalation which improves the blood flow and lungs ventilation. The weight loss benefits of surya namaskar also includes improved digestive health that prevents constipation, reduces gas and cleans the system. This gives way to a healthy metabolism which helps in burning calories and thus increasing the effects of weight loss. Practising the pose of surya namaskar also uplifts the mood making one feel more relaxed and calm thus enabling healthier lifestyle and better eating habits.
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10 Benefits of Surya Namaskar for Weight Loss
The heart and soul of yoga, surya namaskar helps in burning calories, improves flexibility, strengthens core and increases overall health. Below mentioned are some of the benefits of surya namaskar for weight loss-
- Caloric Expenditure Through Engaging Movements
- Enhanced Metabolism for Efficient Calorie Burning
- Muscle Strengthening for Improved Tone and Definition
- Increased Flexibility to Boost Overall Performance
- Cardiovascular Health Improvement for Endurance
- Stress Reduction Techniques to Curb Emotional Eating
- Mindfulness Practice for Better Eating Habits
- Energy Boost for Higher Daily Activity Levels
- Digestive Health Support and Detoxification Aid
- Consistency Encouragement for Regular Fitness Routine
1. Caloric Expenditure Through Engaging Movements
One round of yoga consists of 12 poses and 1 set consists of 2 rounds, one on the left and other on the right and thus 12 sets of surya namaskar means doing 288 yoga poses in a single day. The dynamic poses performed during surya namaskar enhances one’s cardiac health and the metabolism which can help burn calories. Regular practising of this yoga pose enhances flexibility which will improve your performance while doing other exercises and activities. One round of suryanamaskar helps to burn 14 calories and thus 12 sets can burn about 417 calories which can increase further once you increase the number of sets.
2. Enhanced Metabolism for Efficient Calorie Burning
One of the major benefits of surya namaskar for weight loss includes its ability to boost metabolism which speeds up the calorie burning process. The pose of surya namaskar helps stimulate the thyroid gland which can regulate metabolism. The exercise involves increased intake of oxygen which can effectively help burn fat especially when coupled with intermittent fasting. It also significantly helps in strengthening several muscle groups such as core, arms, legs, and back which can enhance the resting metabolism thus facilitating burning of calories even when the body is at rest.
3. Muscle Strengthening for Improved Tone and Definition
The pose of sun salutation helps strengthen and tone several muscle groups such as the trunk, legs, arms and core. The trunk gets activated during pose which involves spine movement and extension while legs and arms are activated in each pose, whereas the core is targeted during the plan position. The benefits of surya namaskar for weight loss also involves defining the muscles and improving its endurance which can enhance the performance in other physical activities. The stretching movements in the pose provide muscle flexibility while the fluid motions help with joint mobility. Men can also complement this with a weight loss diet plan for male for enhanced benefits.
4. Increased Flexibility to Boost Overall Performance
Several studies over the years have testified that surya namaskar is incredibly helpful in increasing muscular endurance and hamstring flexibility. The stretching motions in the yoga pose releases tension in various muscle groups and joints and thus enhances flexibility. Increased flexibility supports the body in performing to its full potential thus enhancing coordination and reducing the risk of injuries. The 12 pose set strengthens the core and adds to its flexibility which supports balance and stability. Regular practice of suryanamaskar assists in improvement of joint mobility especially around the hips, joints and shoulders boosting overall performance. Include exercise in your diet of how to lose 5kgs in a week?
5. Cardiovascular Health Improvement for Endurance
The weight loss benefits of surya namaskar also involves improved cardiac health due to dynamic muscular movements which is accompanied with deep rhythmic breathing. Regular yogic practice of surya namaskar reduces BMR and resting oxygen consumption which can result in reduction of resting pulse rate which can further reverse the decrease in cardiac output and level down systolic blood pressure. Regular practising can lead to improved aerobic capacity by increasing VO2 max. The gym diet plan can enhance your performance in yoga poses during surya namaskar.
6. Stress Reduction Techniques to Curb Emotional Eating
Yoga has been known to effectively curb eating disorders by elevating your mood and providing better mental health. The benefits of surya namaskar for weight loss includes building up a strong and positive outlook towards your surroundings and yourself which can enhance one’s self-worth, self esteem while also warding off negativity and insecurities. Surya namaskar involves the dual benefit of physical activity and deep breathing which can reduce stress and anxiety levels and help you with a good night’s sleep. Better mental and emotional health along with good sleep leads to healthier eating choices and prevents emotional eating or stress eating. You can also try your hands with an 800 calories Indian diet plan for effective results.
7. Mindfulness Practice for Better Eating Habits
Practising surya namaskar during the morning aligns your body with the circadian rhythm which helps in improving the flow of essential and vital energy into the body which can keep you active throughout the day. The weight loss benefits of surya namaskar includes developing mindfulness leading to better eating habits and making healthier choices thus avoiding emotional or stress eating further leading to weight management. The yogic posture is also significantly helpful in regulating hormones that may affect fat storage and appetite which can assist with reducing overeating and promoting satiety.
8. Energy Boost for Higher Daily Activity Levels
Practising surya namaskar involves deep breathing which can increase oxygen in your body which significantly improves the energy levels and keeps you active throughout the day. Since the exercise aligns with key energy centres and the chakras along the spine, it gets stipulated which can release energy blockages and promote mental clarity. The benefits of surya namaskar for weight loss also includes enhancing the functioning of the endocrine system as well as thyroid and adrenal glands which proves very effective for maintaining the energy balance throughout the day.
9. Digestive Health Support and Detoxification Aid
The breathing patterns involved in surya namaskar is incredibly helpful in ventilating the oxygen in the lungs which increases the amount of oxygen in the bloodstream. These oxygenated blood in turn can help eliminate toxins from the body. The exercise also involves a lot of sweating which can further act as a detoxifying element. Since surya namaskar helps stretch and compress the abdominal organs, it can effectively help with constipation and indigestion. It also helps streamline blood flow to the intestines and rest all vital organs which can aid in digestion.
10. Consistency Encouragement for Regular Fitness Routine
Practising Surya Namaskar daily establishes a rhythmic routine, which not only benefits the body but also fosters a sense of mental discipline. Its simplicity and adaptability make it accessible for all fitness levels, reducing barriers to regular practice. Additionally, the meditative quality of Surya Namaskar helps individuals connect with their breath and focus, reinforcing a positive mindset towards maintaining regular exercise. Over time, this structured yet flexible sequence encourages commitment, helping make fitness a habitual, enjoyable part of daily life.
How Many Calories are Burned in Suryanamaskar?
A single set of surya namaskar helps burn 13.9 to 14 calories and repeating the whole set for 12 times can further help in burning about 416 calories. The sequence of 12 dynamic poses engages multiple muscle groups, making it a comprehensive workout that combines stretching, strength-building, and flexibility training. The pose is also easier and efficient to perform and convenient to add into the routine thus promoting your stamina and energy levels. Adding them to your daily schedule can help elevate your mood, promote healthier eating choice, boost overall health and aid in weight loss. Try learning more on how to use chia seeds for weight loss which can advance your weight management results.
What Time of the Day is Best for Suryanamaskar to Lose Weight?
The sun salutation exercise of surya namaskar is deemed to give best results when performed during early morning on an empty stomach. Health professionals and experts advise on waking up before sunrise to do surya namskar which can help avoid body stiffness. The sun rays during the time are mild and rich in Vitamin D which can help energise the body and provide mental clarity. This can help improve blood circulation, digestion, tones the abs and and back muscles as well as reduces stress and anxiety. However, if you have difficulties with time and schedule, you can also perform the surya namaskar during the evening.
Techniques for Effective Suryanamaskar
The yoga pose of surya namaskar involves a sequence of 12 poses which engages several muscle groups that enhance flexibility and strength. It significantly increases your physical and mental well being. Below mentioned are certain techniques for effective surya namaskar for weight loss.
1. Warm up
Before starting off the surya namskar, you can indulge in some light stretching and warm up exercises which will help your body settle down and prepare you for the exercise. After warm up stretches, you can get rid of restlessness and be able to do all the 12 sets properly.
2. Breathe
Make sure to breathe slowly, gently, and effortlessly throughout the stretches where each of your inhale and exhale is pronounced. Most importantly, the breathing should be normal and not forced as it may affect your performance during the surya namaskar.
3. Be aware and smile
The effects of surya namaskar can be extremely energising and invigorating when done at a slow pace and in complete awareness of one’s breath. The sixth pose, Ashtanga Namaskara which is related to our naval chakra, gets activated and releases a string of energy. When performed with awareness your body can avail the free flow of energy beginning from the naval chakra to the entire body. Also, make sure to do the pose with a smile on your face as it can make a lot of difference in advancing the benefits of surya namaskar for weight loss.
4. Relax after doing Surya Namaskar
Once you are done with the last set of your surya namaskar, you can simply lie down and relax your body for a while. It is advisable to lie down with your body straight and face towards the ceiling which will allow the body and mind to fully take in the effects of the stretches performed during the yoga poses.
Expert Review on Benefits of Surya Namaskar for Weight Loss
Dr. Eric is a certified nutritionist and he suggests performing surya namaskar during the morning which will help rejuvenate your body and mind. There are several benefits of surya namaskar for weight loss which includes improved digestion, curbing of eating disorders, inhibiting healthier dietary choices, burning calories, enhancing posture, flexibility as well as advancing overall health. One should consider doing warm up exercises before starting with surya namaskar and also relax for a bit after the last set of stretching. It is important to start slow and gradually increase the number of sets and also stay hydrated throughout. Apart from weight loss, surya namaskar is also incredibly helpful in enhancing mental health and warding off stress and anxiety.
References
Fondran, Kristine. 2022. “Role of Surya Namaskar in improving strength, flexibility and diseases of various biological system.” IJCRT.org. https://ijcrt.org/papers/IJCRT2211151.pdf.
“Impacts of the Surya Namaskar on Body Composition and Physiological Parameters among Yoga and Non Yoga Professionals: A Quasi-experimental Study.” n.d. JCDR. Accessed November 1, 2024. https://www.jcdr.net/articles/PDF/19043/66733_CE[Ra1]_F(SS)_QC(SHK_SS)_Ref_Pat(RDW_SS)_PF1(VD_DK_OM)_PFA(VD_KM)_PN(KM).pdf.
“View of Effect of Suryanamaskara and Heating Pranayama on Grade 1 Obesity – A Randomized Controlled Trial.” n.d. Journal of Ayurveda and Integrated Medical Sciences. Accessed November 1, 2024. https://jaims.in/jaims/article/view/2813/4416.
FAQs
1. How much weight can you lose with Surya Namaskar?
One set of surya namaskar burns 14 calories and 12 sets can help burn 416 calories. Thus one can lose around 2-4 kgs of weight in a month with Surya Namaskar.
2. Can Surya Namaskar help lose belly fat?
Surya namaskar helps in toning the abs and muscles which can help with losing belly fat. They also assist in enhancing resting metabolism which can lead to burning of calories even when the body is at rest.
3. How to lose 10 kg weight with Surya Namaskar?
To lose 10 kg in a month with surya namaskar, one needs to practise 15 sets each day as well ensure a balanced diet which involves lower intake of calories.
4. What will happen if I do Surya Namaskar everyday?
Everyday practice of surya namaskar can significantly help with weight management by aiding in weight loss. It can help burn calories, increase energy levels, improve metabolism and digestion, promote cardiac and respiratory health and elevate one’s mood.
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