Updated on - 03 Feb 2026
If you’re looking for ways to tone the body and lose weight, adding Surya Namaskar to the routine might be a good choice. This incredible exercise is a rhythmic sequence of 12 intricately woven yoga asanas. When practised regularly, Surya Namaskar can boost metabolism, enhance flexibility and engage multiple muscle groups, supporting overall fat loss and muscle toning.
Let’s find out more about this yoga flow through this blog.
Yoga asanas (poses) involved in a Surya Namaskar
Although there are slight variations in the sequence depending on the yoga style, the traditional Surya Namaskar consists of 12 poses, which are performed in a rhythmic flow. However, eight distinct asanas form the core of the sequence and are repeated on both sides to complete the full cycle:
1. Pranamasana
Stand upright with your feet closely aligned. As you inhale deeply, raise your arms sideways and keep your chest in an expanded position. Join your palms in the form of a namaskar and keep your hands near your chest.
2. Hasta Uttanasana
Raise your hands with your palms still joined. Maintain a relaxed posture while keeping your back in a slanted position. Stand in a way that your ears and biceps are in perfect alignment with each other.
3. Hasta Padasana
While exhaling, slowly bend forward towards the ground. Focus on bending from the upper part of your body while keeping your spine in a straight position.
4. Ashwa Sanchalasana
Keep your body parallel to the ground. Relax by extending your arms to the side. Bring your right knee towards your right chest while keeping your back arched gently. At the same time, stretch your left leg towards the back of your body.
5. Dandasana
Inhale deeply as you stretch your right leg towards the back of your body. Keep your body relaxed while holding this pose.
6. Ashtanga Namaskara
Exhale deeply and bend your knees to the ground. Keep your back arched and your hips raised slightly while doing this pose.
7. Bhujangasana
Keep your chest and body aligned to the floor. The middle section of your body and legs should be flat. Ensure you don’t put your weight on your legs so that you can stay relaxed throughout the pose.
8. Parvatasana
While keeping your feet and palms in the same position, gently lift your midsection. As you maintain your posture, release your breath gradually.
To complete the Surya Namaskar cycle, repeat the sequence by bringing the opposite leg (left leg forward in Ashwa Sanchalanasana) and continue until you return to Pranamasana. This completes one full round.
How does Surya Namaskar benefit in losing weight?
Although weight loss takes time, Surya Namaskar can effectively support it. This dynamic sequence combines physical movement with mindful breathing, offering a full-body workout that boosts metabolism and burns calories. Performing all postures engages multiple muscle groups, helping tone the body as well as build lean muscle mass.
How many Surya Namaskars are optimum for weight loss?
The number of Surya Namaskars you do for losing weight depends on your current fitness, consistency, body weight, pace, diet and age. Here are some guidelines which can help:
1. If you’re a first-timer
You should begin with 5 to 10 rounds per session. Here, a round means a complete 12-pose cycle. It’s a good idea to start low and then slowly increase the rounds.
2. If you’re intermediate
You can aim to perform over 12 rounds of this yoga flow. An average individual who performs 12 rounds of Surya Namaskar can burn approximately 416 calories in a session.
3. If you’re advanced
Many individuals practice 20 to 30 rounds or more each day, especially when the primary goal is to lose weight. However, this needs the correct form, good fitness levels and proper recovery.
While Surya Namaskar helps strengthen the body and improve metabolism, a health insurance policy ensures you’re financially secure if health issues or injuries occur. Within this policy, you can select a suitable health insurance plan like an individual insurance, family health insurance or a plan tailored to specific medical needs, so that your commitment to fitness is supported by complete financial protection.
Best time of day to practice Surya Namaskar
The best time to do Surya Namaskar is early morning at sunrise, on an empty stomach. Morning practice helps you absorb fresh air and sunlight, energising your body for the day. If that’s not possible, the evening around sunset is also suitable, as it helps relax your body and mind after a busy day. The key is to practise regularly at a fixed time for the best results.
Precautions and common mistakes to avoid during Surya Namaskar
To ensure the effectiveness and safety while doing this yoga flow, you should keep the following in mind:
- Doing yoga immediately after a large meal might lead to discomfort.
- Poor alignment, such as collapsing hips in downward dog and a curved back in plank, lowers the effectiveness and increases the risks.
- Don’t rush through the rounds, as it can compromise breathing and posture, which can lower the benefits.
- If you experience pain (not just stretch) in the neck, lower back, knees or joints, you should stop doing the yoga or adjust.
- Too many rounds, especially when you’re exhausted, can increase the risks of injury and also lower the quality of practice.
Conclusion
When you want to lose weight, Surya Namaskar is a practical and smart choice. It can help burn calories, support overall well-being, boost metabolism, tone the muscles and improve digestion. Try doing this yoga early in the morning and pair it with a healthy lifestyle and a balanced diet. Apart from improving your health through Surya Namaskar, it’s also beneficial to keep yourself protected from financial burdens if any unwanted health issues arise. This is where health insurance plans come in, as they can cover all the unexpected medical expenses, hospitalisation and treatment. If you need more personalised advice and service on health insurance, do fill out the form on this page.
FAQs
1. Is it possible to lose weight by doing only Surya Namaskar each day?
Yes. You can lose weight by doing this yoga daily, but to see the best outcomes, you also need to attend to sleep, recovery, diet and other movements.
2. Is it okay to do this yoga in the evening if morning is not possible?
Yes, but you should allow a gap after the last meal, pick a time when you’re not rushed and aim for constant practice.
3. What happens if I do too many rounds of Surya Namaskar too quickly?
Doing too many rounds quickly can lead to compromised form, fatigue, joint stress and risk of burnout.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.