Surya Namaskar is one of the most popular yoga sequences and is known as Sun Salutation. It is comprised of 12 flowing postures and synchronized breathing (that adds to the total weight loss exercise). It is done to give us flexibility, strength, stamina and mental health and has been used as a form of gratitude to the rising sun.
While no one exercise can lead to weight loss, the Surya Namaskar can be done consistently, along with a balanced diet and healthy lifestyle, to lead to the calorie deficit needed for a gradual weight loss.
How does Surya Namaskar help with weight loss
Surya Namaskar is able to engage multiple muscle groups simultaneously: arms, shoulders, chest, back, core, hips, glutes and legs. Since it is continuous motion, the heart rate increases and energy expenditure increases.
Related Articles
Some of the key ways it supports weight loss are:
- Burns calories through movement
- Strengthens muscles throughout the body
- Flexibility and posture are enhanced
- Long-term cardiovascular endurance is enhanced
- Better metabolism when you combine it with exercise
- It reduces stress, which can help reduce stress-related overeating in some people
While calorie burn varies with body weight, pace and fitness level, one can make a workout work out in multiple rounds at moderate to vigorous intensity.
How many calories does Surya Namaskar burn
The exact number of calories burned is a function of a number of factors (such as age, body weight, intensity and duration).
Related Articles
As a general estimate:
- 10 rounds may burn about 50–100 calories
- 20 rounds can burn around 100–200 calories
- 30 or more rounds performed at a brisk pace can burn even more, depending on the body size and effort
These are approximate figures and should not be taken as exact values.
The 12 steps of Surya Namaskar
Each round of Surya Namaskar consists of 12 postures performed in sequence:
- Pranamasana (Prayer Pose)
- Hasta Uttanasana (Raised Arms Pose)
- Padahastasana (Standing Forward Bend)
- Ashwa Sanchalanasana (Equestrian Pose)
- Phalakasana (Plank Pose)
- Ashtanga Namaskara (Eight-Point Salute)
- Bhujangasana (Cobra Pose)
- Adho Mukha Svanasana (Downward-Facing Dog)
- Ashwa Sanchalanasana (Opposite Leg Forward)
- Padahastasana (Forward Bend)
- Hasta Uttanasana (Raised Arms Pose)
- Pranamasana (Prayer Pose)
As shown in Figure. Performing both sides completes one full cycle.
Additional Health Benefits
Surya Namaskar has many physical health benefits as well as mental health benefits apart from weight loss.
Improves Flexibility
The stretching of major muscle groups and joint mobility is also high.
Builds Strength
The sequence strengthens the core, shoulders, arms, back, and lower body while improving muscular endurance.
Supports Heart Health
When performed continuously, Surya Namaskar is a moderate cardiovascular workout that contributes to overall heart fitness.
Enhances Balance and Coordination
The motion and movement of poses lead to body awareness, stability and coordination.
May Reduce Stress
Surya Namaskar's yoga, like most yoga techniques, combines movement with mindful breathing to reduce stress and enhance relaxation.
Best Time to Practice
Surya Namaskar is usually practiced in the early morning in front of the rising sun. Morning practice is where a routine that is consistent can be established and energy can be built up for the day.
But it can be done at other times as long as you don’t practice right after eating a heavy meal. Wait at least two to three hours after eating is generally recommended.
How many rounds should beginners do
If you are new to yoga:
- Start with 3-5 rounds
- Gradually increase to 10-12 rounds as your strength and endurance improve
- Advanced practitioners may perform 24 or more rounds, depending on their fitness level and goals
- Always prioritize correct form over speed
What are the tips for weight loss
To maximize the benefits of Surya Namaskar:
- Practice consistently at least 4–6 days a week
- Pair yoga with a balanced, nutrient-rich diet
- Stay hydrated throughout the day
- Get adequate sleep to support recovery and overall health
- Include strength training and aerobic exercise in your weekly routine for a well-rounded fitness program
Weight loss is influenced by overall energy balance, nutrition, activity levels, and individual health factors.
Who Should Be Cautious
Surya Namaskar is safe for most healthy adults, but some individuals should seek medical advice before beginning or modifying their practice, including those with:
- Recent surgery or injuries
- Severe back or neck pain
- Uncontrolled high blood pressure
- Heart disease
- Joint disorders
- Advanced osteoporosis
- Pregnancy (modifications may be appropriate under qualified guidance)
Practicing under the supervision of a certified yoga instructor can help ensure proper alignment and reduce the risk of injury.
Surya Namaskar is a versatile yoga practice that combines strength, flexibility, balance, and cardiovascular movement into one flowing sequence. It is not a sole weight loss treatment, but regular practice can help burn calories, promote physical health, and work on weight loss in the long term with healthy eating and an active lifestyle.
Surya Namaskar should be an integral part of your wellness journey, and it can help you develop a healthy body and mind as well.
Comments 0