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.
Yoga asanas (poses) involved in a Surya Namaskar
Surya Namaskar is a combination of different yoga poses. Usually, people do several sets of these poses to complete the procedure. Though there are different ways and asanas to perform the Surya Namaskar, the 8 poses that should be followed in order are:
Stand upright with your feet closely aligned. As you inhale deeply, raise your arms sideways and keep your chest in an expanded position. Now, you can join your palms in the form of a namaskar and keep your hands near your chest. This is to show your thankfulness for the things in life.
Raise your hands with your palms still joined. Maintain a relaxed posture while keeping your back in a slanted position. Stand in such a way that your ears and biceps are in perfect alignment with each other.
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.
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.
Inhale deeply as you stretch your right leg towards the back of your body. This way, your left and right legs are in perfect alignment. Keep your body relaxed while holding this pose.
Exhale deeply and bend your knees to the ground. Keep your backs arched and your hips raised slightly while doing this pose.
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.
While keeping your feet and palms in the same position, gently lift your midsection. As you maintain your posture, release your breath gradually.
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.