SUN SALUTATION ( 12 AMAZING AND BEAUTIFUL POSES FOR WEIGHT LOSS)

Sun Salutation yoga or surya namaskar is suitable for yoga lovers who wants to loose weight.Doing Surya Namaskar at the same time every day will help you adhere to your new yoga for weight loss routine. Considering one round of Surya Namaskar takes about 3.5 to 4 minutes, you need to set aside 45 minutes, 6 days per week.

sun salutation yoga or Surya Namaskar for weight loss is a quick intense one if done in a faster mode and saves time. This method certainly works for anyone who is willing to spend some time and energy. This can change your life too!

THE ORIGIN OF SURYA NAMASKAR:What is a Sun Salutation?

The Sun salutation (Surya Namaskar) is a method of paying tribute to sun that’s the origin of the energy in the world. In Hindu culture, the sun god is worshiped as the origin of all life in the world. All that we breathe, eat, and drink has a part of the sun within it. Life in the world would be impossible without the existence of sun.

Who can perform surya namaskar?

Every body above age 3 can perform surya namaskar. Only the criteria that doesn’t allows you to do this are some body conditions like severe back pain, high blood pressure,etc.. you must take doctor’s advice before doing this if you are suffering from any of such body conditions.

How does surya namaskar lead to weight loss?

People around the world have been on the lookout for the best exercise routine that could help them stay in shape. It has been recognized as one of the most wonderful and easy methods for losing weight. It is the ancient, the powerful and something that has been practiced for over many centuries. Not just it helps in fostering the weight reduction process, in addition, it strengthens the body, improves blood flow, the breathing and retains the body hydrated and in shape.

classic sun salutation is said to be the complete body workout for weight loss.

How long should you do Sun Salutations for?

doing 12 sets of Sun Salutation translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes! One round of Surya Namaskar burns upto 13.90 calories for an average weighing person. You can now set the target for yourself. Slowly you can increase the number of rounds to 108 sun salutation . By the time you reach this number, you will find a leaner you.

How much calorie you loose in 30 minutes of surya namaskar?

When you do surya namaskar for 30 minutes , you loose around 400- 450 calories depending on the perfection of postures and capacity to hold them for few seconds or minutes. on comparing ,Calories burned in 30 minutes in other workouts, we get the results as follows:

Rock climbing = 364 calories
Bicycling (14 – 15.9 mph) = 331 calories
Weight lifting = 199 calories
Running (7.5mph) = 414 calories
Football = 298 calories
Beach volleyball = 265 calories
Tennis = 232 calories
Basketball = 265 calories

What are other benefits of sun salutation?

1- It helps to lose weight if done at a fast pace
2– It gives you a glowing skin
3– It helps you fight steepness
4– It strengthens the joints and muscles
5– It also improves the functioning of digestive system
6– Keeps blood sugar in check
7– Regulates the bowel movement along with regulating menstrual cycle
8– An awesome way to detox Improves blood circulation
9– Increase your sexual stamina
10– Keeps tension and anxiety at bay
11– It helps you to stay mentally fit

Can surya namaskar delay menopause and does it help in losing weight during menopause?

No , it is possible that your menopause can be delayed due to surya namaskar. Surya namaskar is the key to maintain your hormonal imbalance that arise in body. Menopause is it self a process that can delay some time due to some irregular changes in menstrual cycle. It has nothing to do with surya namaskar. Yes, it always helps you loose weight when done at pace.

Steps of surya namaskar:-

What are 12 steps of Sun Salutations?

The traditional sun salutation sequence or asanas of surya namaskar are as follows:-

1. asana 1- Pranamasana (Prayer Pose)
2. asana 2- Hastauttanasana (Raised arms pose)
3. asana 3- Hastapadasana (Hand to foot pose)
4. asana 4- Ashwa sanchalanasana (Equestrian Pose)
5. asana 5- parvatasana (mountain pose)
6 asana 6- Ashtanaga namaskar (salutation with eight parts of the body)
7. asana 7- Bhujangasana (Cobra Asana)
8. asana 8- parvatasana (mountain pose)
9. asana 9- Ashwa sanchalanasana (Equestrian Pose)
10. asana 10- Hastapadasana (Hand to foot pose)
11. asana 11- Hastauttanasana (Raised arms pose)
12. asana 12- Tadasana (standing pose)

now lets understand these 12 yoga poses for weight loss in details:sun salutation a sequence

asana 1- Pranamasana (Prayer Pose)

Stand firmly with your feet held together symmetrically.
broaden your shoulders and Look straight in forward direction.
join your palms together in Anjali mudra (namaskar posture) near to your Anahata chakra (heart’s centre). The Namaskar posture is offering homage to the sun (The root source of life).
slowly, bow down your head, close your eyes and concentrate on your breathing.
feel relax and set up your mind for further efforts.

asana 2- Hastauttanasana (Raised arms pose)

half sun salutation

Stand straight and inhale and raise both the hands above your head.
maintain shoulders length between the two arms.
Bend your trunk and head backwards to make your body slight curve.
make sure that Raising the arms and bending the trunk backwards is done at the same time.
inhale deeply while raising the arms.

asana 3- Hastapadasana (Hand to foot pose)

Stand straight with feet symmetrically together and arms alongside the body.
inhale, extend your arms overhead.
exhale, bend forward and down towards the feet.
Keep your legs and spine erect; rest your hands either on the floor beside the feet or on the legs.
Keep breathing deeply.
inhale, stretch your arms forward and up, slowly come back to the standing position.
exhale and bring the arms to the sides.

asana 4- Ashwa sanchalanasana (Equestrian Pose)

kneeling sun salutation

We do Ashwa Sanchalanasana immediately after Padahastasana pose in sun salutation.
from padahastana position take the left leg as far back as possible. now, bend the right knee without changing its original position. breathe in while stretching the left leg backwards.
Keep your hands straight with fingers sticked to the floor. make Arch of your back and tilt the head slightly backward. Look straight.
while performing this asana as a part of Sun Salutation exercises ,you can recite mantra to meditate your inner you . Ashwa Sanchalanasana is done as the 4^th pose and the 9^th pose. The mantra to be chanted is given below:at 9^th pose chant “Om Adityaya Namaha”. to give salutation to the son of Aditi.
During 4^th pose recite “Om Bhanave Namaha”.which pay salutations to the one who shines.

Ashtanaga namaskar (salutation with eight parts of the body)

asana 5- parvatasana (mountain pose)

this pose will be done immediately after padhastasana.
Now carrying the previous forward ,keep your left toes firm and lift your right leg and bring it back to equalize with your left toes.
Then stretch your arms forward as to keep your upper body lifted in middle.
Lift your hips as much as you can so that your body makes an inverted V-shape.
stick your arms on the floor and keep your inner arms touching your ears while stretching your neck.
Now face downwards and gaze at your navel.
Hold this position for few seconds and exhale.

asana 6- Ashtanaga namaskar (salutation with eight parts of the body)

this is done immediately after mountain pose
carrying the sequence forward now Lower your body so that the body becomes parallel to the ground.
make sure these parts touch the ground – your two feet, both the knees, both the palms, the chest and the chin.
let your hip and abdomen slightly lifted.
during this pose your breath will held outside and the breathing is stopped for few seconds.

asana 7- Bhujangasana (Cobra Asana)

Now,Lie flat on the floor following the previous pose. Then Place your forehead and feet flat on the floor. Make sure that your feet and heels are slightly connected to each other.
Place your hands with your palms facing downwards right parallel to your chest as close as possible to your body. Make sure they do not flare out.
Now, breathe out and lift your upper body part following the sequence one after another at a time :first your head, chest, then your back and pelvis.
At this point your hands should be straight and elbows locked.
Be sure your navel is in contact with the floor and you are placing equal pressure on both hands.
Breathe in and out slowly and try to calm your mind. To get out of the pose, breathe out and gently come back down to the lying position.

asana 8- parvatasana (mountain pose)

this pose will be done immediately after bhujangasana.
Now carrying the previous forward ,keep your both toes firm and touching the ground
Then stretch your arms forward as to keep your upper body lifted in middle.
Lift your hips as much as you can so that your body makes an inverted V-shape.
stick your arms on the floor and keep your inner arms touching your ears while stretching your neck.
Now face downwards and gaze at your navel.
Hold this position for few seconds and exhale.

asana 9- Ashwa sanchalanasana (Equestrian Pose)

back from the mountain pose We do Ashwa Sanchalanasana immediately in sun salutation.
from parvatasana position take the right leg as far back as possible. now, bend the left knee without changing its original position. breathe in while stretching the left leg backwards.
Keep your hands straight with fingers sticked to the floor. make Arch of your back and tilt the head slightly backward. Look straight.
while performing this asana as a part of Sun Salutation exercises ,you can recite mantra to meditate your inner you .

asana 10- Hastapadasana (Hand to foot pose)

after the 9th pose ,we move to immediate asana which we have done before i.e. hastapadasana.
Breathing out, bring the left foot forward.
Keep the palms firmly on the floor.
You may bend the knees, if necessary.as it can get you in little pain if you are a beginner.
Gently straighten the knees and if possible, try and touch your nose to the knees.
Keep breathing and relax your mind in this pose.

asana 11- Hastauttanasana (Raised arms pose)

getting back to second pose now we will move our posture ,lift up our upper body in standing position.
Stand firmly with your feet held together symmetrically.
broaden your shoulders and Look straight in forward direction.
join your palms together in Anjali mudra (namaskar posture) near to your Anahata chakra (heart’s centre). The Namaskar posture is offering homage to the sun (The root source of life).
Stand straight and inhale and raise both the hands above your head.
maintain shoulders length between the two arms.
Bend your middle body and head backwards to make your body slight curve.
make sure that Raising the arms and bending the trunk backwards is done at the same time.
inhale deeply while raising the arms.

asana 12- Tadasana (standing pose)

now we will get back to the standing position gradually.
breathe out, first straighten the body, then bring the arms down.
Relax in this position, feel the positivity in your body.

if you all like this blog please let me know and comment in the comment box.

Spread the love