When it comes to weight loss, most people rely on intense workouts and hunger-inducing diets. But in Ayurveda and Yoga, there’s a very simple solution, Surya Namaskar for Weight Loss. It’s not just a yoga practice, but a miraculous method to balance your entire body and mind. So let us explain in detail how Surya Namaskar helps in your weight loss journey–
Surya Namaskar For Weight Loss: Natural Way to Lose Weight
Surya Namaskar, or Sun Salutation, is not just a yoga routine—it’s a complete body workout in itself. If you’re aiming to lose weight or stay fit and active, Surya Namaskar can be your go-to solution.
How many calories does Surya Namaskar burn?
For an average-weight person, one round of Surya Namaskar can burn approximately 13 to 14 calories. Performing 12 rounds daily can help you burn around 168 to 180 calories—in just 15 minutes!
- Formula: 12 sets × 2 rounds × 12 poses = 288 yoga postures
- Time: 12 to 15 minutes
- Calories burned: Around 168–180 calories
When done at a fast pace, Surya Namaskar offers a cardio-like effect, and when done slowly, it brings deep stretching and relaxation benefits.
Top Benefits of Surya Namaskar For Weight Loss
This practice not only builds physical strength but also serves as a powerful tool for calorie burning. lets know about how Surya Namaskar helps in your weight loss-
1. Full-Body Workout
Surya Namaskar involves a series of 12 yoga poses that engage almost all parts of the body—arms, legs, back, abdomen, and chest. It activates multiple muscle groups at once, leading to quicker calorie burn.
2. Boosts Heart Rate
Performing the poses at a brisk pace elevates your heart rate, which is essential for fat burning and improving cardiovascular health. It works similarly to exercises like running or swimming.
3. Enhances Metabolism
Regular practice boosts your metabolic rate, allowing your body to burn calories even when you’re resting. This supports sustainable weight loss over time.
4. Fat Burning
The mix of strength training and stretching promotes fat loss, especially around stubborn areas like the belly. It also tones muscles and improves posture.
5. Builds Stamina and Endurance
Consistent practice increases stamina, enabling you to perform more rounds and burn more calories. You can gradually progress from 12 to 24 or even 54 rounds per session.
Surya Namaskar vs Other Workouts
| Exercise | Calories Burned (30 minutes) |
|---|---|
| Weight Lifting | 199 calories |
| Tennis | 232 calories |
| Basketball | 265 calories |
| Cycling (14–15 mph) | 331 calories |
| Running (7.5 mph) | 414 calories |
| Surya Namaskar | 417 calories |
How to Do Surya Namaskar for Weight Loss?
Follow these steps to practice Surya Namaskar effectively for weight loss:
1. Start with 5 rounds, then gradually move to 12 rounds
If you are a beginner, there is no need to overdo it from day one. Start with just 5 rounds daily—let your body get used to the rhythm. Once you gain balance and coordination, increase it week by week to 12 rounds. 12 rounds equal approximately 288 yoga postures, which helps in rapid fat burning.
2. Focus on each pose – Practice rhythmically, not fast
Surya Namaskar is not a race. Its impact is maximized when you perform each posture mindfully, in sync with your breath and movement. When you connect your breath and mind with every pose, not only do you burn calories, but you also reduce mental stress, which is a major cause of weight gain.
3. Practice on an empty stomach in the morning – the most effective time
According to yogic texts, the Brahma Muhurta (between 4 AM to 6 AM) is the best time to practice Surya Namaskar. If that’s not possible, at least practice in the morning on an empty stomach (3 hours after a meal). During this time, the body is more active, and the sun’s energy has a direct impact — which boosts metabolism.
4. Maintain regular practice at least 5 days a week
Losing weight is a gradual process that requires consistency. Even if you practice Surya Namaskar 5 days a week, it creates a lasting and positive impact on your body. Irregular practice reduces its effectiveness.
5. Focus on breathing between each posture
Many people ignore breath awareness while doing Surya Namaskar, which is a major mistake. Following the pattern of inhaling and exhaling with each posture enhances oxygen supply, which improves both energy levels and fat-burning capacity.
6. Combine Surya Namaskar with Pranayama or meditation
When you follow your Surya Namaskar practice with 5–10 minutes of Pranayama or meditation—such as Anulom Vilom, Kapalbhati, or Om chanting—it brings calmness, stability, and energy into the body. This combination not only helps in weight loss but also awakens your life force.
7. A proper diet and hydration are equally important for weight loss
Surya Namaskar becomes more effective when you follow a balanced and sattvic (pure) diet. Additionally, drinking plenty of water throughout the day helps flush out toxins from the body, accelerating the fat loss process.
8. Track your practice – It will keep you motivated
You can use a small diary or a mobile app to record how many rounds you completed, for how long, and how you felt. This helps build your consistency and keeps you motivated on your journey.
If you truly want to feel fit and light by adopting Surya Namaskar , don’t forget to read our other articles – Surya Namaskar Ke Fayde, Surya Namaskar Poses, Surya Namaskar Mantra, and Surya Namaskar Asanas. These will complete your Surya Sadhana and make your weight loss journey even more effective.
FAQ
How much weight can be reduced with Surya Namaskar?
With regular practice, you can lose 2–4 kg in 1–2 months – and that too without crash dieting.
Does it only reduce belly fat?
No, it balances fat throughout the body, but it has a special impact on belly fat.
Can both men and women lose weight with it?
Absolutely! It is equally beneficial for everyone.
Can it be done with gym workouts?
Yes, Surya Namaskar can be combined with any workout – it helps in both warm-up and cool-down.
मैं पंडित सत्य प्रकाश, सनातन धर्म का एक समर्पित साधक और श्री राम, लक्ष्मण जी, माता सीता और माँ सरस्वती की भक्ति में लीन एक सेवक हूँ। मेरा उद्देश्य इन दिव्य शक्तियों की महिमा को जन-जन तक पहुँचाना और भक्तों को उनके आशीर्वाद से जोड़ना है। मैं अपने लेखों के माध्यम से इन महान विभूतियों की कथाएँ, आरती, मंत्र, स्तोत्र और पूजन विधि को सरल भाषा में प्रस्तुत करता हूँ, ताकि हर भक्त अपने जीवन में इनकी कृपा का अनुभव कर सके।जय श्री राम View Profile