How Sun Salutation Can Help with Weight Loss | Svadhyaya Kosha
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How Sun Salutations

How Sun Salutation Can Help with Weight Loss

Shedding the extra pounds can be very tiring. Whether you sweat a lot in a gym or manage to follow some impossible diet, fat keeps coming back. However, when it comes to the power of yoga, you can rest assure to have permanent results. Especially, Sun Salutations can make you get back to your ideal physique. The 12 steps of Sun Salutation is practiced around the world to get rid of the extra weight. When practiced religiously, it has tremendous effects on your body and mind. Scroll down to know how exactly it should be practiced to lose the stubborn fat.

Steps to Do Sun Salutations

To achieve your goals, you must first learn it from a certified yoga instructor. For that, you can join yoga teacher training, Rishikesh, India. However, Sun Salutation consists of the following steps:

  • Stand straight. Fold your hands to make a prayer
  • Breathe in and join your palms together to raise them in air. Then bend a little backward to stretch the spine.
  • Breathe out. Bend forward while keeping your legs straight to touch both the hands on the ground. It will stretch the hamstrings and calves muscles.
  • While taking your right leg forward, bring your left knee to touch the ground. Look forward while your left leg is between your palms.
  • Breathe in and take the left leg to the back as well.
  • While breathing out, lift up your hips. Keep your chest low to make a triangular pose.
  • Inhale while bringing your right foot forward. The left knee should be touching the ground. Look up while holding the position.
  • Exhale and bring your left foot forward while having the support of the palms.
  • Lift both the hands and join them. Rise up and bend backward a little.
  • Stand straight to relax your body.

The above given is the one cycle of Sun Salutation. Also, the given steps need to be followed in the exact order. However, the pace can vary according to your yoga practice.

How to Lose Weight Through Sun Salutations

Follow these tips to weight fat and gain a decent amount of muscle mass.

1. You need to be precise while practicing Sun Salutation.
2. Include some warm-up exercises to avoid any injury.
3. Practicing this on an empty stomach can be a plus point.
4. Have a gap of at least two hours between the meal and the yoga practice.
5. Have a slow start so that you can learn the proper form. Over time, the time required to complete one cycle will decrease.
6. Complete at least 12 cycles of Sun Salutation per day for weight loss.
7. Cool down with Savasana pose
8. Listening to soothing music can amplify the effect of yoga.

Also read: Detailed Syllabus For 200 Hour Yoga Teacher Training

What to Expect from Sun Salutations Practice

There can be a number of positive changes that you witness with regular yoga practice. A few of them is as below.
1. Improved strength & flexibility
2. Better circulation of blood
3. Increased lung capacity
4. Mindfulness
5. Calm & composed mind
6. Spiritual Awakening

Sun Salutation can therefore help you lose weight. With regular practice, you can have a well-built body. Your overall flexibility, range of motion of the muscles, joint health, and mobility improves. If you are a beginner and want to level-up your yoga knowledge, you can join 200 hour yoga teacher training in Rishikesh, India.

You learn to be mindful when you practice yoga. In turn, you enjoy a stress-free life. All your worries seem to fade away when you learn to be aware of your thoughts. Your life is full of bliss and calmness with the regular practice of yoga.

Read more: Why You Should Join Yoga Teacher Training in Rishikesh?


Q1) How Does Surya Namaskar help in losing weight?

Sun Salutation is said to be a complete body workout for weight loss. Yoga experts say that doing 12 sets of Sun Salutation translates into doing 288 powerful yoga poses, that means you will definitely reduce some unwanted weight.

Q2) How much weight can you lose by doing Surya Namaskar?

It is a good idea to do at least 12 rounds of Surya Namaskars on a daily basis. However, as a beginner, you should go slow and steady. That way you will burn around 139 calories.

Q3) Is Surya namaskar better than walking?

Yes. Surya Namaskar is better than walking as walking helps in improving the functioning of the heart and the lungs, while Surya Namaskara does it better.