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How Many Surya Namaskars Should I Do In A Day To Lose Weight?

Surya Namaskar, a dynamic yoga practice, is known for its potential to aid weight loss, but how many should you do daily for effective results? This article provides insights into the ideal number of Surya Namaskars for your weight loss journey.

  • 02 Nov 2023
  • 3 min read

If you are a fitness enthusiast on a journey to shed those extra pounds and are looking for a dynamic exercise routine, you’ve probably heard of Surya Namaskar, the ancient yoga sequence. Also called the ‘Sun Salutation,’ Surya Namaskar is not just a great way to start your day but can also contribute to your weight loss goals. This incredible exercise is a rhythmic sequence of 12 intricately woven yoga asanas. From the initial Paramasana (prayer pose), it unfolds through postures like raised arms, forward fold, lunges, plank, cobra and downward dog. The sequence’s continuity fosters a sense of connection and unity, making Surya Namaskar not only a physical exercise but a moving meditation that revitalises the body’s energy centres and aligns the mind with the present moment. 


How does Surya Namaskar benefit in losing weight?

If questions like ‘Does Surya Namaskar really help in weight loss?’ and ‘How many Surya Namaskars should I do in a day to lose weight?’ always come to your mind, read on to know more.

Although weight loss is a gradual process, Surya Namaskar has proven effective in shedding those extra pounds. This dynamic sequence isn’t just a physical exercise; it’s a holistic approach to weight loss.

Surya Namaskar is a full-body workout that engages your muscles, improves flexibility and increases your heart rate. This combination helps rev up your metabolism and torch those extra calories. As you perform the 12 postures in a single round, you engage various muscle groups, which, over time, can contribute to toning and building lean muscle mass — an essential factor in weight loss. The rhythmic breathing and meditative quality of Surya Namaskar also help in reducing stress levels, which can indirectly prevent emotional eating and weight gain. As you move through the sequence, your body’s detoxification process gets stimulated, optimising digestion and nutrient absorption. Keep in mind that while Surya Namaskar can significantly contribute to your weight loss journey, it works best when combined with a balanced diet and an active lifestyle.

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How many Surya Namaskars are optimum for weight loss?

Now, you are probably wondering how many Surya Namaskars in a day to lose weight is ideal. Well, the key lies in consistency. Start slow if you are new to this routine. Begin with 2 to 3 sets and gradually increase as your stamina improves. According to Femina India, one set of Surya Namaskar burns around 13.9 calories. Therefore, doing 12 sets of Surya Namaskars daily can help you burn around 416 calories over time, which is a significant step towards your weight loss goals.


Similar to nurturing a garden, achieving weight loss demands both patience and consistency. Surya Namaskar can help you in your weight loss journey. With dedication and regular practice, Surya Namaskar can indeed contribute to your efforts in achieving a healthier weight and happier you. So, roll out that yoga mat, salute the Sun and embark on your transformational journey! And remember, maintaining good health insurance can provide the support you need along the way.

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