Surya Namaskar for Weight Loss!!


Sun Salutation or called Surya Namaskar is comprehensive exercises for mental, physical and spiritual wellbeing. Surya Namaskar Health Benefits are numerous but in this article we are enlightening Surya Namaskar for Weight Loss. It’s like when you perform 12 set of Asanas of Surya Namskar, it is equivalent to performing 288 powerful Yogas in just 20 to 25 minutes. Surya Namaskar is a great combination of warm ups and intense Yoga Asanas. All the 12 Asanas help to stretch the body and make it more flexible. This is highly advised to shed extra body weight and have a good shape. This tones up your buttocks, thighs, hands, legs and abdomen with other parts.


Surya Namaskar for Weight Loss


Studies have shown that one minute of sun salutation helps you to burn 3.79 calories. Though full round of entire Surya Namaskar taken approximately 3 and half minutes to complete and calories you burn can be up to 14 calories. So if you wish to lose at least 1 pound every week, you have to burn 250 to 500 calories daily (1 pound of fat == 3500 calories). Rest it depends person to person, according to their body weight how they are capable to perform it. But this is just superficial idea you can have about your target of losing weight with Surya Namaskar. So we can say if you perform –


18 minutes of Surya Namaskar, you burn 250 calories

25 minutes of Surya Namaskar, you burn 350 calories

40 minutes of Surya Namaskar, you burn 500 calories


Let’s see 12 Asanas of Surya Namaskar for Weight Loss in detail –


Surya Namaskar Health Benefits


Step – 1: Pranamasana (Prayer Pose)

Stand by keeping your feet together and put all your weight equally on both the feet. Expand your chest, relax your shoulders, breathe in and lift your arms up from the sides. Breathe out, join your palms together in a prayer position.


Step – 2: Hasta Uttanasana (Raises Arms Pose)

Inhale and lift the arms up and back. Then stretch the whole body up from the heels to the fingers tips. Try to push the pelvis forward a little.


Step – 3: Hasta Padasana (Hand to Foot Pose)

Exhale and bend forward. Bring both palms touching the floor besides your feet. Keep the spine erect. If you wish, can bend the knees to some extent and make an effort to keep your knees straight.


Step – 4: Ashwa Sanchalanasana (Equestrian Pose)

Inhale and push your right leg behind as far back as possible with right knee touching the floor you face upwards. Keep the left foot in between the palms and exhale slowly.


Step – 5: Dandasana (Stick Pose)

Inhale and take your left leg behind and bring whole body in straight line. Keep your arms perpendicular to the floor.


Step – 6: Astanga Namaskar (Salute with 8 Parts)

Make your knees touch the floor and try to exhale. Push your hips back little, slide forward slightly and rest your chest and chin down on the floor. Raise your posterior part a little but do not force much yourself.


Step – 7: Bhujangasana (Cobra Pose)

Slide a little bit and raise your chest up like a cobra posture. Keep your elbows bent and shoulders away from the ears. Look up. Breathe in, gently push the chest forward and breathing out gently push the navel down. Tuck the toes under and stretch how much you can.

Note – Do not force and hurt yourself.


Step – 8: Parvatasana (Mountain Pose)

Exhale and lift the hips up. Chest downwards in an inverted V shape. Keep the heels on the ground and lift the tail bone up slowly and stretch.


Step – 9: Ashwa Sanchalanasana (Equestrian Pose)

Inhale and bring the right foot forward in between the two hands. Place the left knee on the floor. Press the hips down and look up. Now keep the right foot between the two hands and right calf perpendicular to the floor. Stay in same position and slowly push the hips down towards the floor to stretch a little bit more.


Step – 10: Hast Padasana –

Repetition of step 3.


Step – 11: Hasta Uttanasana –

Repetition of step 2.


Step – 12: Tadasana (Standing Pose)

As you exhale, first straight the body and bring your arms down and relax yourself. Feel sensations in your body.


No doubt to say that Surya Namaskar for Weight Loss works wonders but it has many other health benefits too. With these 12 postures, entire body organs like stomach, intestines, liver, and heart improve in their normal functions. Whole procedure gives strength to each and every muscle of your body and help you to stay fit. It improves blood circulation and helps to eliminate waste products out from the body.



For specific treatment, always consult an Ayurveda expert!
This article is not a substitute to the standard Medical Diagnosis or personalized Ayurvedic Treatment!
It is intended only for Information!

For experts consultation please write us at

 16,165 total views,  2 views today