Surya Namaskar, also known as Sun Salutation, is a popular yoga sequence consisting of a series of postures or asanas. It is traditionally performed in the morning facing the rising sun as a way to pay homage to the sun and harness its energy. Surya Namaskar is said to be a complete workout for the entire body, mind, and body.
Surya Namaskar is known for its numerous health benefits, including weight loss, toning, flexibility, endurance, and mental clarity.
This particular workout is known to burn approx. 13-17 calories for a person weighing around 150 lbs (68 kg). by performing one round of Surya Namaskar. However, it cannot be defined the exact number of Surya Namaskars needed for weight loss.
When one is a beginner to yogic practice, 5-10 rounds of Surya Namaskar daily and gradually increasing the number of rounds over time can be a good approach.
The sequence typically involves 12 different poses, which flow together in a fluid motion. Each posture has its own significance and targets different areas of the body.
Surya Namaskar, or Sun Salutation, offers a wide range of benefits for the mind, body, and spirit. Here are some of the key benefits of practicing Surya Namaskar:
- Physical Fitness: Surya Namaskar is a complete body workout that engages multiple muscle groups. It helps improve flexibility, strength, and endurance. The sequence of postures stretches and tones the muscles, promoting better overall physical fitness.
- Improved Blood Circulation: The dynamic nature of Surya Namaskar increases blood flow throughout the body. This improved circulation nourishes the organs and tissues, enhancing their functioning and promoting overall vitality.
- Weight Loss and Body Toning: Surya Namaskar is a great practice for weight management. The combined effect of stretching, toning, and increased metabolism helps in burning calories and shedding excess weight. It also helps in toning the muscles, resulting in a more sculpted and defined body.
- Enhanced Flexibility: Regular practice of Surya Namaskar increases flexibility in the muscles and joints. The various stretching postures improve the range of motion, making the body more supple and agile.
- Stress Relief and Relaxation: Surya Namaskar incorporates mindful breathing and fluid movements, which help calm the mind and reduce stress. It acts as a natural stress buster and promotes relaxation, bringing a sense of peace and tranquility.
- Improved Digestion: The forward and backward bending postures in Surya Namaskar stimulate the digestive organs, promoting better digestion and absorption of nutrients. It can help alleviate digestive issues such as constipation and indigestion.
- Cardiovascular Health: Surya Namaskar is a cardiovascular exercise that improves heart health. The continuous flow of movements increases heart rate and circulation, strengthening the heart muscle and enhancing cardiovascular fitness.
- Mental Clarity and Focus: The synchronized movements and controlled breathing in Surya Namaskar helps in cultivating mental clarity and focus. Regular practice can improve concentration, memory, and overall cognitive function.
- Emotional Balance: Surya Namaskar has a balancing effect on emotions. It helps in reducing anxiety, stress, and depression, promoting a sense of emotional well-being and stability.
- Spiritual Growth: Surya Namaskar has deep spiritual roots and is considered a holistic practice that integrates the body, mind, and spirit. It can enhance self-awareness, mindfulness, and connection to the higher self, facilitating spiritual growth and inner transformation.
Surya Namaskar is a versatile yoga practice that can be performed by individuals of various ages and fitness levels. However, there are certain considerations to keep in mind. Here’s a general guideline on who can do Surya Namaskar and who should exercise caution or avoid it:
- Beginners: Surya Namaskar can be modified to suit beginners by gradually introducing the postures and building up strength and flexibility over time. It is important to start slowly and listen to your body.
- Regular Practitioners: Those who have been practicing yoga regularly and have developed a certain level of strength, flexibility, and body awareness can incorporate Surya Namaskar into their routine.
Who Should Avoid Doing Surya Namaskar?
- Pregnant Women: Pregnant women should exercise caution while practicing Surya Namaskar, especially during the second and third trimesters. It is recommended to consult with a qualified prenatal yoga instructor or healthcare professional for modifications and guidance.
- Individuals with High Blood Pressure: Surya Namaskar involves inversions and rapid movements, which can increase blood pressure. If you have high blood pressure or any cardiovascular condition, it is essential to consult with a healthcare professional before practicing Surya Namaskar.
- Injuries or Chronic Conditions: If you have any injuries, chronic conditions, or physical limitations, it is crucial to consult with a qualified yoga instructor or healthcare professional before attempting Surya Namaskar. They can provide appropriate modifications or suggest alternative practices that suit your needs.
- Recent Surgeries: Individuals who have undergone recent surgeries should avoid Surya Namaskar until they have fully recovered. It is best to consult with a healthcare professional to determine when it is safe to resume the practice.
There are different variations of Surya Namaskar, but here is a common step-by-step guide for the traditional 12-posture sequence:
- Pranamasana (Prayer Pose):
Stand at the front of your mat with feet together and palms pressed together in a prayer position in front of your chest.
Take a moment to center yourself and establish a steady breath.
- Hastauttanasana (Raised Arms Pose):
Inhale deeply, raise your arms upward, and arch your back gently, keeping your biceps close to your ears.
Lengthen your spine and extend your whole body while maintaining a slight backward bend.
- Hasta Padasana (Hand to Foot Pose):
Exhale and slowly bend forward from the hips, keeping your spine straight.
Bring your hands down to the floor beside your feet or reach for your ankles. If needed, you can bend your knees slightly.
- Ashwa Sanchalanasana (Equestrian Pose):
Inhale and step your right leg back, placing your right knee on the floor.
Keep your left knee bent at a 90-degree angle and place your hands on the mat on either side of your left foot.
- Dandasana (Stick Pose):
As you exhale, step your left leg back to bring your body into a straight line.
Your palms should be shoulder-width apart, and your body should be in a plank-like position.
- Ashtanga Namaskara (Eight-Limbed Pose):
Slowly lower your knees, chest, and chin to the ground while keeping your hips lifted.
Your elbows should be tucked in close to your body.
- Bhujangasana (Cobra Pose):
Inhale and slide forward, keeping your toes and the tops of your feet on the mat.
Lift your chest up, straightening your arms, while keeping your hips and legs on the ground.
- Adho Mukha Svanasana (Downward Facing Dog Pose):
Exhale and lift your hips, bringing your body into an inverted “V” shape.
Press your hands firmly into the mat, lengthen your spine, and try to bring your heels down towards the floor.
- Ashwa Sanchalanasana (Equestrian Pose):
Inhale and step your right foot forward between your hands, aligning your right knee over your right ankle.
Keep your left knee on the floor and place your hands on the mat on either side of your right foot.
- Hasta Padasana (Hand to Foot Pose):
Exhale and step your left foot forward to meet your right foot.
Keep your palms on the floor or reach for your ankles as you fold forward, maintaining a straight spine.
- Hastauttanasana (Raised Arms Pose):
Inhale deeply and rise up, extending your spine and arching backward slightly.
Raise your arms overhead and bring your palms together in the prayer position.
- Pranamasana (Prayer Pose):
Exhale and return to the starting position with your palms pressed together in front of your chest.
Take a moment to center yourself and prepare for the next round or conclude your practice.
However, it’s important to note that if you’re new to yoga or have any health concerns, it’s advisable to learn Surya Namaskar from a qualified yoga instructor who can guide you in proper alignment and modifications based on your individual needs.
In conclusion, Surya Namaskar is a holistic practice offering numerous mental and physical health benefits. In addition, it promotes overall fitness and well-being. Surya Namaskar provides a total workout for the body. It increases blood circulation and detoxes the body. Regular practice of Surya Namaskar can tone the muscle, improve muscle fat ratio, and help manage weight.
Surya Namaskar positively impacts mental health. The synchronized breathing and mindful movements help calm the mind, reduce stress, and improve concentration. In addition, practising Surya Namaskar at dawn takes you closer to the circadian rhythm. It helps create a deeper connection with oneself, leading to a calmer state of being.
Incorporating Surya Namaskar into your daily routine can be a powerful tool for achieving a balanced and healthy lifestyle. So, embrace the practice of Surya Namaskar and experience the transformative benefits it can offer for your mind and body.
Frequently Asked Questions:
Q. What is Surya Namaskar?
Ans: Surya Namaskar, also known as Sun Salutation, is a popular yoga practice that involves a sequence of 12 postures performed in a flowing motion. It is a holistic practice that combines physical exercise, breath control, and mindfulness. Surya Namaskar is derived from ancient Indian traditions and is often performed in the early morning to greet the sun and harness its energy. It offers numerous benefits for the body, mind, and spirit, including improved flexibility, strength, cardiovascular health, stress reduction, and enhanced mental focus. Surya Namaskar is suitable for individuals of various fitness levels and can be adapted to meet individual needs.
Q. What is the best time to do Surya Namaskar for weight loss?
Ans: The best time to practice Surya Namaskar for weight loss is in the early morning, preferably during sunrise. This is because Surya Namaskar is traditionally performed as a salutation to the sun, and practicing it during this time helps align your energy with the natural rhythms of the day. It also allows you to take advantage of the calm and peaceful atmosphere of the morning, which can enhance the benefits of the practice.
Practicing Surya Namaskar in the morning on an empty stomach can help kickstart your metabolism and activate your digestive system, leading to better calorie burning throughout the day. Additionally, morning practice helps in setting a positive tone for the day, improving your mental focus and promoting a healthy lifestyle.
However, it’s important to note that consistency and regularity are key for weight loss. If the morning doesn’t work for your schedule, you can still practice Surya Namaskar at any other time that suits you. The most important thing is to find a time that allows you to practice consistently and make it a part of your routine.
Q. Is Surya Namaskar effective for weight loss?
Ans: Yes, it is ideal to combine Surya Namaskar with other exercises and workout, while eating healthy and balanced diet that can lead you towards a healthy weight loss. It also aids in boosting heart health, improve metabolism and also help in burning extra calories which can aid in weight loss. Weight loss depends on various factors that such as overall health and lifestyle.
Q. How many Surya Namaskars should I do for weight loss?
Ans: The number of Surya Namaskars (Sun Salutations) you should do for weight loss can vary depending on your fitness level, stamina, and overall health. It’s always best to start gradually and listen to your body. Here are some guidelines to consider:
Beginners: If you’re new to Surya Namaskar or have a lower fitness level, it’s recommended to start with a smaller number of repetitions, such as 3 to 5 rounds. Focus on maintaining proper form and breathing throughout each round. Gradually increase the number of rounds as you build strength and endurance.
Intermediate: For those with moderate fitness levels, aim for around 6 to 10 rounds of Surya Namaskar. This can be a good starting point to experience the benefits and work up a sweat while still maintaining proper form and breath control.
Advanced: If you have a higher fitness level and are comfortable with the practice, you can aim for 12 or more rounds of Surya Namaskar. This can provide a more intense cardiovascular workout and calorie burn. For personalized advice, always speak with a certified yoga instructor.
Q: How often should I do Surya Namaskar for weight loss?
Ans: It is advised to perform Surya Namaskar at least 3-5 times weekly to lose weight. The frequency may change based on your fitness level, schedule, and other elements. It is crucial to find a balance that supports you and your body while considering your overall health.
Q: Are there any precautions I should take while doing Surya Namaskar for weight loss?
A: It is crucial to warm up appropriately, maintain proper form, pay attention to your body, and refrain from overexerting yourself when performing Surya Namaskar. Beginners should take it slow and build their way up. For safe and beneficial practice, it is suggested that you speak with a certified yoga instructor, especially if you have any medical concerns or incase of pregnancy.
