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Surya Namaskar or Sun Salutation is a group of 12 yoga poses practiced in a sequence. The experts say that if someone is doing 12 sets of Surya Namaskar, it turns to powerful 288 yoga poses. The duration of this yoga set is mere 12 to 15 minutes. If you ask, ‘Is Surya Namaskar for weight loss? ‘ Then, the answer is yes.
Therefore, we can say that these 12 Surya Namaskar poses are a power pack yoga workout that holds many benefits. In this blog, we will give details of each yoga pose or asana. So read the blog and follow the correct way to do Surya Namaskar. Further, we will also talk about the array of benefits that comes along.
Prayer pose is the first step of Surya Namaskar. This symbolically means to start the sun salutation with gratitude and thankfulness. Follow the steps as mentioned below:
Advice: Keep your shoulder broaden and back straight to avoid posing pressure on your lower back.
The next asana requires you to stretch your arms and arch your back to loosen your upper body. Read the steps below to practice it rightly:
Advice: While stretching, keep your biceps close to your ears. For proper stretching, push your heels to stretch your back properly.
Asana 3 of Surya Namskar is called hand to foot pose. This Surya Namaskar pose for weight loss is very effective. Read the steps below to follow the last pose and shift to the next:
Advice: The intention is not to touch the floor well, but to keep your back straight. That’s the reason why experts advise to bend the keens for beginners. With practice, you can touch the floor without bending your knees.
The fourth asana focuses on stretching your thighs. This Surya Namaskar weight loss pose is effective in calorie loss. Follow the below-mentioned steps to execute this yoga pose correctly:
Advice: Stay in position with a straight upright posture. Focus on the inhale and exhale.
The fifth Surya Namaskar asana is called stick pose; it is similar to the plank pose. This targets the stomach and the back to help you lose weight during sun salutation. Go by the steps given below to follow the pose transition:
Advice: Adjust your body posture like a stick that means your hips and chest should not be too high or too low.
Salutation with eight parts of the body is the sixth asana in the practice of Surya Namaskar for weight loss. Along with that, this pose helps relieve anxiety and stress. Read the steps below:
Advice: make sure all the body parts mentioned in the steps touch the floor and the back the stretched well. Focus on inhaling and exhaling as well.
The seventh asana is called the Cobra asana. This is very effective for stretching the back and correcting the posture. This pose will relax you and bring relief for people who have long working hours sitting in one place. Follow the steps below for doing this pose correctly:
Advice: Look up to avoid lower back pain. Take a deep breath and relax your body.
Downward facing down is the next yoga pose out of 12 Surya Namaskar asana. This is an inverted V-shaped yoga pose that stretches the hamstrings muscles. It is one of the poses of Yoga for Hair Growth naturally. You can also read more about benefits of Surya Namaskar for hair. For this asana, follow the steps below:
Advice: It is not necessary to touch heals to the ground. With practice, you can keep your feet flatten on the ground in this asana.
The ninth asana is called Equestrian Pose. This is the same as the fourth asana, but you need to do it using the right leg. It stretches the back and corrects the posture. Follow the steps below:
Advice: Try to draw your navel inwards while clenching your buttocks. This will help you stretch the back as well as the stomach and buttocks. It is an effective pose of Surya Namaskar for weight loss.
Raise arm pose is the same as asana third mentioned above. This step allows you to bend your body all the way down and works on your stomach and thighs, and back. Read the steps below to follow the steps:
Advice: Keep your thighs straight as this is among few yoga poses for strengthening hamstring muscle. Regular practice will make you touch the ground without bending the knees.
The second last asana is the raised arms pose. Here you have to stretch the entire body head to toe as done before. Follow these easy steps to execute this pose:
Advice: Keep your biceps close to your ears. The shoulders should be in the arch.
The last asana is called Tadasana or Palm tree pose, which rests your body after all the above yoga poses.
Advice: It is recommended to do 12 sets of Surya Namaskar. Increase the number of sets gradually.
Surya Namaskar is an ancient yoga technique which is a compact set of 12 asanas. As we know, there are multiple benefits of yoga and meditation, so this yoga practice also gives a number of health benefits. Go through the list below to know all major benefits of doing Surya Namaskar regularly:
Surya Namaskar is a set of ancient yoga poses that are beneficial for overall health. There are 12 Surya Namaskar poses which you can do at your home or outdoors. Each pose targets different body parts and impacts the entire body.
Therefore, even if you are a beginner to yoga, you can practice Surya Namaskar and gradually evolve to perfection. In this blog, we have mentioned all the 12 poses in detail. We hope this would be helpful for you.
It is recommended to practice 12 sets of Surya Namaskar for weight loss. However the key to effectively lose weight is to do it every day.
Yes, Surya Namaskar is useful for weight loss if you do it at a fast pace.
It is said that you can lose one kg of weight if you do Surya Namaskar regularly.
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