How Many Calories Does Surya Namaskar Help To Burn?

While numerous diets and exercise routines claim to be the key to shedding excess weight, sometimes embracing ancient wisdom can be the most effective approach. If you're not a fan of heavy gym equipment or strict diet and exercise regimens, consider incorporating Surya Namaskars (Sun Salutations) into your weight loss journey.

Surya Namaskar stands out as one of the simplest yet most powerful methods for weight loss. It not only targets excess fat in the right areas but also enhances your overall fitness, strength, and flexibility. This practice boosts your metabolism and aids in building lean muscle mass.

According to an anonymous cross-sectional online survey involving 2,434 yoga practitioners, over 47% of respondents noted a shift in their motivation for practicing yoga. Initially driven by general health and fitness goals, many turned to yoga for stress management and spiritual enrichment. Additionally, 16% of participants embarked on their yoga journey to address physical or mental health concerns.

Surya Namaskar involves a series of basic steps, each benefiting different parts of your body. It offers a holistic impact that few other exercises can match. Below, you'll find the steps and variations of Surya Namaskar for weight loss. Give them a try and witness the difference for yourself. Scroll down for more details!

What Is Surya Namaskar All About?

Surya Namaskar, also known as Sun Salutation in English, comprises a sequence of 12 body postures. Each asana involves stretching first on the right side of the body and then on the left, constituting one round of Sun Salutation. To complete a set of Sun Salutations, 12 rounds, or 24 asanas, are performed. These asanas have a profound impact on various body parts, including the throat, chest, heart, stomach, intestines, and legs. In essence, Sun Salutation or Surya Namaskar is a comprehensive full-body workout. The postures encompass a range of movements, from flexing and bending to muscle stretching, all while maintaining rhythmic breathing. Yoga experts often refer to Surya Namaskar as the foundation of power yoga, which aims to maximize health benefits in less time. Therefore, if you lead a busy life or seek efficient weight loss, this yoga routine is an ideal choice.

Just like any other yoga practice, Surya Namaskar should be done on an empty stomach, with a recommended gap of at least two hours between your last meal and the practice. The best time to perform Surya Namaskar is early in the morning, facing the rising sun. This practice is designed to align your mind, body, and soul. The 12 asanas are executed in a rhythmic sequence, synchronized with your breath. Now, let's delve into the details of how many calories you can burn with Surya Namaskar.

How To Do Surya Namaskar To Lose Weight?

If you aim to achieve weight loss through Surya Namaskar, follow these steps as part of your daily routine. These guidelines can be quite beneficial:

Master the Twelve Poses: Familiarize yourself with all the poses included in Surya Namaskar. Precise execution is crucial for effective weight loss. Completing all the poses may take anywhere from 30 minutes to an hour. It's essential to learn the correct techniques to reap the weight loss benefits.

Consistency is Key: Practice Surya Namaskar at the same time every day to accelerate your weight loss journey. To stay motivated during your yoga routine, consider playing soothing and gentle music in the background. Opt for classical music for a serene ambiance.

Steady Progress: Perform the poses at a deliberate and consistent pace. If you're new to yoga, it may take around 15 days to perfect all the poses. This gradual approach not only helps you develop strength but also aids in achieving your slimming goals.

Increase the Intensity: As you build strength and confidence, gradually increase the number of rounds you perform. You can practice Surya Namaskar approximately six days a week and aim for a total of 12 rounds in each session.

Finish with Relaxation: Conclude your practice with a five-minute session of stretching exercises or relaxation poses like Shavasana.

Following these steps will help you maximize the benefits of Surya Namaskar for weight loss and overall well-being.

Calories Burnt In Surya Namaskar:

Research has revealed that a single minute of Sun Salutation can help you burn approximately 3.79 calories. An entire round of Surya Namaskar typically takes around 3 minutes and 40 seconds to complete. This translates to burning approximately 13.91 calories per Surya Namaskar. However, it's essential to note that the actual calorie expenditure can vary from person to person based on individual factors like body weight and other attributes.

It's widely known that shedding one pound of fat requires a calorie deficit of 3,500 calories. To achieve a weight loss of about one pound per week, you need to burn approximately 250-500 calories daily. Based on these calculations, an individual of average weight should engage in:

18 minutes of Sun Salutation for burning 250 calories
25 minutes for 350 calories
40 minutes for 500 calories

Yoga beginners typically start with four rounds of Surya Namaskar, helping them burn around 55 calories. Gradually, you can increase the number of rounds, taking into consideration your body's capacity. For instance, 12 rounds of Surya Namaskar can result in burning approximately 156 calories, equivalent to an intense hour-long workout at the gym. Some experienced yogis even practice up to 100 namaskars in a single session. However, it's crucial to avoid overexertion during the asanas. The ideal count for burning calories through Surya Namaskar should be determined considering factors like heart rate, stamina, and strength. While Sun Salutation postures can be adapted to suit individual body types, beginners are encouraged to perform them under expert supervision to maximize benefits.

Tips To Remember:

Here are some valuable tips to enhance your Surya Namaskar practice for effective weight loss:

Morning Practice: It's advisable to perform Surya Namaskar in the morning when your stomach is empty. According to yoga experts, you should refrain from eating for approximately 4 to 5 hours before engaging in Surya Namaskar.

Calorie Burn: Each round of Surya Namaskar can burn up to 10 calories. With a dedicated forty-minute routine, you can easily burn around 145 calories.

Graceful Movements: Maintain a slow and graceful pace while performing each posture. Avoid excessive slowing down, as a balanced rhythm is ideal.

Warm-Up Stretches: Prior to starting your Surya Namaskar routine, perform a few warm-up stretches. This helps ease your body into the yoga practice and reduces the risk of injury.

Chant Mantras: If you're not inclined towards listening to music, you can chant the Surya Namaskar mantra as a meditative practice during the routine.

Multiple Sets: For quicker results, consider doing six sets of Surya Namaskar. This approach enhances flexibility and builds strength. Completing 108 rounds can be an effective strategy for shedding those extra kilos. However, remember not to push yourself too hard during your practice. Yoga is meant to be a stress-relieving and enjoyable experience, not a source of strain.