Are you all ready to get in shape but suffering from a time crisis? Well, not to worry anymore. We have the sovereign remedy to get fit and that is Sun Salutation (Surya Namaskar). It is well known for helping people get fit effortlessly with its 12 poses.
What is Sun Salutation?
Sun Salutations, also known as Surya Namaskar, is said to be the complete workout for weight loss. It has been recognized as one of the most effective ways to reduce body weight and has been tested by various experts and gurus.
Though it can be performed at any time during the day. However, doing it early in the morning and with an empty stomach has shown faster results.
Benefits of Sun Salutations
To perform Sun Salutations for weight loss, an individual needs to be punctual and consistent. Sparing just 10-15 minutes of your daily schedule brings a lot of change in your daily lifestyle and will also reduce weight.
Below are some of the benefits of practising Surya Namaskar:
- Helps Lose Weight
- Glowing Skin
- Strengthens the Joints and Muscles
- Lowers the Blood Pressure Level
- Reduces Blood Sugar
- Improves Anxiety
- Fights Insomnia
Sun Salutations for Weight Loss
Surya Namaskar is the ideal workout for losing weight. All you need to do is roll out the yoga mat and enjoy the practice.
Take 2-3 minutes to meditate before repeating the rounds of Sun Salutations. One round of Sun Salutation burns 13.90 calories (approx.).
Steps to do Sun Salutation for Weight Loss
There are few steps to perform Surya Namaskar which are as follows:
STEP-1 Pranamasana (Prayer pose)
Begin by standing straight with shoulders broad on the mat and hands by your side. Take a deep breath in while lifting both your hands upwards and release the breath when you join your hands in a namaskar mudra.
(Suggestion: Keep your back straight at all times to avoid any muscle pull.)
STEP-2 HASTAUTTANASANA (Raised Arms Pose)
The next step is to change from the Prayer pose to do a back arch. Before doing that, inhale deeply and then elongate your body by lifting your arms up. Bend yourself backwards to form a little arch.
(Suggestion: Do not over-stretch your body and push your heels down on the floor while reaching high for the ceiling.)
STEP-3 HASTAPADASANA (Hand to Foot pose)
In the next step, bend down from your waist while exhaling and touch the floor with your hands without bending your knees. Make sure that your back is straight. If you are a beginner, you can slightly bend your knees to ease the posture.
STEP-4 ASHWA SANCHALANASANA (Equestrian Pose)
Next, take a deep breath in and push your left leg back as far as you can while folding the right knee towards the chest. Push your pelvis towards the floor while keeping your back straight and looking upwards.
(Suggestion- Do not over-stretch your leg and keep a check on inhaling and exhaling.)
STEP-5 DANDASANA (Plank Pose)
In this, exhale while bringing your right leg backwards. Make sure both the legs are hip-width apart. Use your arms to balance by keeping them perpendicular to the floor. Take a few deep breaths.
(Suggestion- Make sure your hips and chest are not placed too high or too low. Align your body in one straight line like a stick.)
STEP-6 ASHTANGA NAMASKAR (Caterpillar Pose)
Now, slightly bring your knees, chin, and forehead on the floor while keeping your hips upwards. Remain still while taking deep breaths.
(Suggestion: Take a proper count on breathing.)
STEP-7 BHUJANGASANA (Cobra Pose)
Next, raise your chest and look upwards. Push your chest outwards and keep your hands firmly on the floor.
(Suggestion: Make sure you keep your hand firmly on the ground to avoid injury.)
STEP-8 ADHO MUKH ASHVANASANA (Down-Facing Dog Pose)
From the previous pose, lift your waist and hips while keeping your hands and legs on the grounds. The body should be in a triangle form.
(Suggestion: Remember to keep your back straight and bend your knees if you feel pain.)
STEP-9 ASHWA SANCHALANASANA (Equestrian Pose)
Now, exhale and return back to Equestrian pose but this time with the right leg.
(Suggestion: Keep your core activated by pushing your navel in.)
STEP-10 HASTAPADASANA (Hand to Foot pose)
Repeat step 3 while exhaling and bringing back the right leg.
STEP-11 HASTAUTTANASANA (Raised Arms Pose)
Inhale and return to step 2 by making sure to stretch your entire body.
STEP-12 TADASANA (Palm Tree Pose)
And lastly, bring your hands down and exhale.
Repeat this set of steps 8-10 times to get the desired results.
So, it can be concluded that there is no other best option to lose weight than practising Sun Salutations. It not only reduces your body weight but also strengthens your muscles and joints. Sun Salutation is considered a gem for weight loss. The more you do it consistently, the better results you enjoy.
So, the answer to the question, Is Sun Salutation a Right Choice for Weight Loss is a big YES.
Read More – Complete Guide to Sun Salutation for Beginners