Weight loss occurs when you burn more calories than you consume, creating a calorie deficit. This can be achieved through a combination of physical activity, such as Surya Namaskar, and a balanced diet. The process involves burning stored fat for energy, leading to a reduction in body weight.
A Complete workout to lose weight
Surya Namaskar, also known as Sun Salutation, is an ancient yoga practice consisting of 12 asanas (postures) performed in a continuous flow. It offers holistic physical workout and mental meditation while providing various health benefits, including weight loss.
Doing 12 rounds (6 sets) of Surya Namaskar at a quick pace provides a good cardiovascular workout, comparable to brisk walking. Done at a slow pace, it helps tone muscles and can be relaxing and meditative, allowing you to enjoy the stretch and feel the body getting flexible.
Yoga experts state that performing 12 sets (24 rounds) of Surya Namaskar, where each set has 12 postures repeated twice, amounts to 288 powerful yoga poses in about 12 to 15 minutes. It is a great option for busy individuals and can provide a good cardiovascular workout when done at a fast pace.
Though pretty much an exercise in itself, Sun Salutation forms an excellent link between warmups and intense yoga postures. You can do a few rounds of Surya Namaskar to prepare the body to stretch more during the intense yoga posture sequence.
Benefits of Surya Namaskar for Weight Loss
Cardiovascular Exercise: Surya Namaskar is an effective cardiovascular workout that enhances heart health, reduces body fat, and improves physical fitness.
Calorie Burn in Surya Namaskar: For an average-sized person, 12 rounds of Surya Namaskar typically burn 50 to 100 calories at a moderate pace. A fast 30-minute session can burn 230 to over 300 calories, depending on intensity and body weight.
Metabolism Boost: Regular practice boosts metabolism, aiding calorie burn even at rest through physical postures and breath control (pranayama).
Full-Body Workout: This workout targets multiple muscle groups, strengthening arms, legs, back, and core, and improving flexibility and muscle tone, leading to effective fat burning. It benefits the heart, liver, intestines, and overall body function, balancing Vata, Pitta, and Kapha.
Improved Digestion: Surya Namaskar stimulates the digestive system, reducing bloating and enhancing digestive health.
Reduced Stress: It helps reduce stress and anxiety, contributing to better mental well-being and weight management.
Calories Burned in Surya Namaskar
One round of Surya Namaskar burns up to 13.90 calories for an average-sized person. Set a target for yourself and gradually increase the number of rounds of Surya Namaskar to 108. You will notice a leaner you by the time you reach this goal.
According to a study published in the Journal of Bodywork and Movement Therapies, Surya Namaskar can burn approximately 230 kcals during a 30-minute session for a 60 kg individual. This is equivalent to a moderate-intensity aerobic exercise like brisk walking or cycling.
30-minute workout calorie metre
Let us check the number of calories burned in your 30 minutes of workout
| Activity | Calories (30 minutes) (for a 155-lb/70kg person) |
| Weight lifting (Vigorous) | 199 calories |
| Tennis (General) | 232 calories |
| Basketball (Game) | 298 calories |
| Beach volleyball | 298 calories |
| Football (Competitive) | 372 calories |
| Bicycling (14 – 15.9 mph) | 372 calories |
| Rock climbing (Ascending) | 409 calories |
| Running (7.5mph) | 465 calories |
| Surya Namaskar (Fast Pace) | 230 – 330 calories |
When performed at a fast pace, Surya Namaskar is an excellent calorie-burner, comparable to moderate-intensity running or cycling, making it a highly effective workout. (Note: It does not burn the absolute maximum compared to all other workouts, but is competitive with the high-end exercises listed.)
Factors Affecting Calorie Burn in Surya Namaskar
Intensity: Higher intensity increases calorie burn.
Duration: Longer practice sessions burn more calories.
Weight: A higher BMI results in more calories burned.
Age: Younger, more active individuals burn more calories.
Tips for Beginners Practising Surya Namaskar for Weight Loss
1. Begin with a few rounds and increase as your stamina improves. Focus on form and breathing, then gradually increase the pace.
2. Ensure proper alignment in each pose. Consider classes or instructional videos from certified instructors.
3. Synchronise breath with movement and practise deep, diaphragmatic breathing.
4. Do gentle stretches to prepare muscles and joints, reducing the risk of injuries.
5. Practise daily at a regular time, either morning or evening, for best results.
6. Avoid overexertion, modify poses for comfort, and use props if needed.
7. Eat nutrient-rich foods and stay hydrated to support your practice.
8. Incorporate rest days and ensure adequate sleep for muscle recovery and overall health.
Find a Sri Sri Yoga Course near you to learn Sun Salutation correctly from a Sri Sri Yoga teacher. We look forward to helping you with your yoga practice. https://srisrischoolofyoga.org/in/sri-sri-yoga-classes
FAQs on Surya Namaskar for Weight Loss
Can Surya Namaskar reduce weight?
Yes, Surya Namaskar can help reduce weight. It is a full-body workout that increases the heart rate and burns calories. Regular practice of Surya Namaskar, combined with a balanced diet and healthy lifestyle, can lead to significant weight loss and improved body composition.
How many Surya Namaskars should I do in a day to lose weight?
The number of Surya Namaskars for weight loss varies by fitness level:
Beginners: Start with 5 – 10 rounds per day, increasing the rounds as stamina improves.
Intermediate/Advanced: Aim for 12 – 15 rounds per session, up to 30 rounds per day for intensity.
Consistency is key; choose a manageable number and build from there.
Is it necessary to perform Surya Namaskar fast to lose weight?
While performing Surya Namaskar at a faster pace can increase the heart rate and burn more calories, it’s important to maintain proper form and alignment. Start at a comfortable pace and gradually increase the speed as you become more proficient. Fast or slow, consistency and correct technique are crucial for effective weight loss.
Can I lose belly fat with Surya Namaskar?
Yes, Surya Namaskar can help reduce belly fat. The sequence includes poses that target the abdominal area, helping to strengthen and tone the core muscles. Combined with a healthy diet, regular practice can lead to a reduction in belly fat over time.
What is the best time to practise Surya Namaskar for weight loss?
The best time to practise Surya Namaskar is in the morning on an empty stomach. Practising in the morning helps kickstart your metabolism and energises you for the day ahead. However, you can practise it at any time that fits your schedule, as long as it is consistent.
How long should each Surya Namaskar session be for weight loss?
Each Surya Namaskar session should ideally last between 15 to 30 minutes, depending on your fitness level and goals. Beginners can start with shorter sessions and gradually increase the duration as their stamina and proficiency improve.
Can I practise Surya Namaskar every day?
Yes, you can practise Surya Namaskar daily for better results in weight loss, flexibility, strength, and overall health. Listen to your body and rest if needed. Incorporate it into your daily routine to aid in weight loss and improve well-being.
Is it necessary to perform Surya Namaskar fast to lose weight?
While performing Surya Namaskar at a faster pace can increase the heart rate and burn more calories, it’s important to maintain proper form and alignment. Start at a comfortable pace and gradually increase the speed as you become more proficient. Fast or slow, consistency and correct technique are crucial for effective weight loss.
Can Surya Namaskar increase height?
While it may not make you grow taller, Surya Namaskar can help you stand at your full height by improving your posture and spinal health. (Please mention age factor here)
What is the best time to practise Surya Namaskar for weight loss?
The best time to practise Surya Namaskar is in the morning on an empty stomach. Practising in the morning helps kickstart your metabolism and energises you for the day ahead. However, you can practise it at any time that fits your schedule, as long as it is consistent.
How long should each Surya Namaskar session be for weight loss?
Each Surya Namaskar session should ideally last between 15 to 30 minutes, depending on your fitness level and goals. Beginners can start with shorter sessions and gradually increase the duration as their stamina and proficiency improve.
