Want to lose weight and have tried all sorts of workouts, diets, and even weight reduction pills, but nothing worked for you, so try Sun Salutation or Surya Namaskar.

Why Surya Namaskar for weight loss?

Surya Namaskar comprises of 12 asanas which when done in fast pace comes under the category of power yoga which is a great workout for your body and helps in healthy weight reduction.

This cardiovascular exercise is a healthy calisthenics which should be executed in one manner for better outcomes. This sun gesture provides positive energy which gets assimilated in the body and soul (if you perform this daily for 10days you will find a remarkable difference).

Let me tell you how to perform Surya Namaskar for weight loss:

  1. The Prayer Pose or Pranam Asana: Stand on the edge of the mat joining both hands near your chest. Join legs distributing weight equally. Now inhale and take your joined hands up straight with chest out. While exhaling come back to the position.
  1. Hastauttasana (Raised Arms Pose): Inhale and lift arms up and bend back with hands joined, chest out and biceps close to ears. Breathe out while leaving the position slowly.
  1. Hasta Paddasana (Hand to foot pose): Start with breathing out and bend down keeping back straight and touching your feet. While exhaling completely keep your hands straight near your feet’s.
  1. Ashwa Sanchalanasana (Equestrian pose): Take a deep breath and keep right knee close to the chest between hands pressed down by keeping head up. Hips should be bent down, and left leg should be straight.
  1. Dandasana (Stick pose): Lay down opposite and take left leg back and the whole body in a straight line while inhaling. Repeat same with right leg.
  1. Astanga Namaskar (Salute with eight points): Bring knees down and exhale. Rest your chest and chin to the ground and slightly lift your hips up. Repeat and perform it slowly.


  1. Bhujangasana (Cobra pose): Lay straight and lift your back upwards keeping your legs straight. Shoulders should be away from ears, and in the beginning, you can bend your elbows a bit.
  1. Parvatasana (Mountain pose): Lift your hips up making a mountain (inverted “V”) as shown in the figure. Widen your legs and keep your elbows and spine straight.
  1. Ashwa sanchalanasana (Equestrian pose): Take a deep breath and keep right leg close to the chest between hands pressed down by keeping head up. Hips should be bent down, and right left should be straight.

These above 8 pose were one set. Now the next set consists of 4 poses which  completes the whole circle and coming back to the first position:

  1. Hasta Paddasana pose (Hand to Foot pose): Breath out by bending and touching foot by keeping back straight and legs joined. As you exhale completely get back to the position.
  1. Hastauttasana (Raised arms pose): Inhale and bend spine backward by joining hands and raising arms up.
  1. Tadasana: Keep your arms down and stand straight while exhaling. Keep your mind calm and try to observe the changes and sensations in your body.

Now learn these steps, it may take 30 minutes to 1 hour to thorough these steps. Make a routine of performing these steps daily in the same manner. Initially, you can go for 1 to 2 rounds of Surya Namaskar. Each pose needs 3 to 4 minutes, so it takes around 40 minutes to complete the whole series. Later you can go up to 12 rounds. A study says that when your body is strengthened, and you are ready to perform 12 rounds of Surya Namaskar people have lost up to 4 to 5 pounds in a month.

Final Verdict:

Each morning we are born again. What we do today is what matters most. – Buddha”

Only Surya Namaskar won’t help you need to compile it with a healthy diet plan too. We wish you get desired results soon but make a habit of it.

Have you been doing Surya Namaskar? Do let us know how helpful it has been and how do you feel now?



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