How Many Surya Namaskar for Weight Loss? A Detailed Guide

Surya Namaskar is the Sanskrit term for a Sun Salutation, which is a series of twelve yoga asanas. Surya and Namaskar are Sanskrit terms that signify Sun and Salutation, respectively. Surya Namaskar evolved from the tradition of paying reverence to the Sun God. The Sun represents consciousness and the Divine in Vedic religion.

The precise beginning of Surya Namaskar is unknown. Some claim it is hundreds of years old, while others believe it was designed in the twentieth century by the Raja of Aundh to accompany traditional Vedic hymns honouring the Sun.

Surya Namaskar is usually done in the morning. The programme works all of the muscles, organs, systems, and chakras. Furthermore, when one improves their posture and learns to control their breathing. Furthermore, the cardiovascular nature of the sport assures that practitioners are physically fit. Repeated Surya Namaskar practise, according to yoga experts, accelerates weight loss. Furthermore, the precision of the sequences promotes focus and mental stillness.

Surya Namaskar: A Holistic Approach to Losing Weight

It is a whole body, mind, and spirit workout. It is usually introduced at the start of a longer yoga practise. Surya Namaskar has several health benefits, including weight loss, toning, flexibility, endurance, and mental clarity. The number of Surya Namaskars required for weight loss, on the other hand, is determined by the practitioner’s fitness level, health condition, present weight, and level of practise.

Surya Namaskar’s calorie-burning ability is subjective. However, for a person weighing around 150 lbs (68 kg), practising one round of Surya Namaskar can burn approximately 13-17 calories.

Unless combined with a well-rounded weight reduction plan that includes a balanced diet, frequent exercise, strength training, and other healthy lifestyle practises, no magic numbers guarantee weight loss.

When starting out in yoga practise, starting with 5-10 rounds of Surya Namaskar every day and progressively increasing the number of rounds over time can be a useful method.

This essay will look at the multiple mental and physical benefits of Surya Namaskar as supported by scientific studies.

What Does Science Say About Yoga, Surya Namaskar, and Weight Loss?

Yoga is a way of life that incorporates awareness, asanas, mudras, breathing, and other factors. As a result, conflating yoga with any other type of exercise is a limiting concept. Yoga is more than just a workout. Yoga, on the other hand, has been shown in studies to improve metabolism. Power yoga, vinyasa, and ashtanga are the more physically demanding types of yoga. Restorative yoga, on the other hand, is a slower type that primarily repairs the system and lowers inflammation. Even regular practise of restorative yoga, on the other hand, ensures weight loss.

One study found that restorative yoga helped obese women lose weight, including belly fat. These findings hold particular promise for those whose body weight makes more intense yoga practise difficult.

Sustained yoga, according to studies, induces behavioural change and weight loss, promotes awareness, and lowers stress. A new study found that including yoga as part of a 6-month weight-loss programme for obese or overweight people helped them lose weight. However, the proportion of weight lost did not alter depending on the type of yoga practised (restorative hatha yoga versus more strenuous vinyasa yoga). Surya Namaskar variants or sections of the sequence are practised in most types of yoga. As a result, Surya Namaskar and some of its sequences can be blamed for weight loss.

Only one published study particularly looked into Surya Namaskar, and it concluded that frequent Surya Namaskar practise may maintain or increase cardiorespiratory fitness and promote weight control.


Yoga is a physical activity, mindfulness, and breathing technique that can improve metabolism and aid in weight loss, especially belly fat. Restorative yoga can be beneficial for people who struggle with obesity and mobility, and regular yoga practise can lead to behavioural changes, greater mindfulness, and stress alleviation. Surya Namaskar, a common yoga sequence, may help with weight loss and cardiorespiratory fitness.

Surya Namaskar and the 12 Asanas

The twelve asanas which comprise Surya Namaskar are:

  1. Pranamasana (Prayer Pose)
  2. Urdhva Hastasana (Upward Salute)
  3. Uttanasana (Standing Forward Fold)
  4. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
  5. Chaturanga Dandasana (Plank Pose)
  6. Ashtanga Namaskara (Eight Limbed Salute)
  7. Bhujangasana (Cobra Pose)
  8. Adho Mukha Svanasana (Downward-facing Dog Pose)
  9. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
  10. Uttanasana (Standing Forward Fold)
  11. Urdhva Hastasana (Upward Salute)
  12. Pranamasana (Prayer Pose)

Some Forms of Surya Namaskar

Sivananda Surya Namaskar

A continuous sequence of twelve postures is used in Sivananda Surya Namaskar. Transitioning from one pose to the next is restorative and progressive in this setting. Forward folds, lunges, plank stance, cobra pose, and downward-facing dog are common modifications in the sequence. The speed is moderate, with an emphasis on inhalation, expiration, and breath holding.

Ashtanga Surya Namaskar: Type A and B

The Ashtanga Surya Namaskar sequence is typically performed at the start of an Ashtanga yoga practise. It’s a warm-up for the body, and the movement corresponds to the breathing. It is made up of two rounds of five sun salutations, each with A and B versions of the sequence.

Ashtanga Surya Namaskar A has nine postures, whereas Ashtanga Surya Namaskar B has 17. Forward folds, lunges, plank posture, chaturanga dandasana (low plank), upward-facing dog, and downward-facing dog are among the sequence variations. The fundamental distinction between the A and B varieties is that the B variation includes extra postures aimed at strengthening the upper body, notably the shoulders and arms.

Iyengar Surya Namaskar

Each pose in Iyengar Surya Namaskar is held for a longer period of time. It is a modified version of the conventional sun salutation sequence devised by B.K.S. Iyengar, the late yoga guru. It encourages good alignment, gradual, relaxing movement, and the use of props such as blankets, bricks, straps, and so on. This form emphasises maintaining appropriate alignment and technique throughout the routine. The longer hold allows for a more in-depth understanding and connection between each position and the practitioner.


Sivananda, Ashtanga (Type A and B), and Iyengar are the three most well-known forms of Surya Namaskar. Each style includes a sequence of yoga postures, but the amount of postures, the pace, and the emphasis on alignment, breathing, and strength-building differ.

100 Why are Surya Namaskars regarded the Holy Grail of Weight Loss?

Performing 100 Surya Namaskars, or Sun Salutations, is widely touted as a magical way to lose weight. This practise entails repeating the entire sequence 100 times in a row. This entails continuously performing 1200 repeats of the poses. The sequence is made up of dynamic motions that work numerous muscle groups, including the arms, legs, and core. This can also contribute to an increase in muscle mass and a better overall body composition.

The practise can help enhance cardiovascular health and metabolism, which can help with weight loss. Assume someone eats thoughtfully and has no other health issues. In that instance, 100 Surya Namaskars will most likely result in weight loss.

When the body burns more calories than it consumes over time, weight loss is achievable. As a result, a persistent and well-rounded workout plan, as well as a nutritious diet, are required for weight loss. Surya Namaskar, on the other hand, might be a beneficial supplement to a weight loss plan.

So, how much Surya Namaskar is ideal?

Yoga can help you lose weight, so do it as often as you can. If you are a beginner, start small. Begin with a 20-minute practise and gradually increase your time. 5 to 10 rounds of Surya Namaskar and moderate stretchings like Tadasana, Cobra, Bridge, and Savasana are wonderful methods to create a regimen, depending on your fitness level.

This can help you improve your flexibility and strength while avoiding injuries. Every week, take a day off.


Due to its capacity to stimulate different muscle groups, boost metabolism, and improve cardiovascular health, performing 12 Surya Namaskars (Sun Salutations) is regarded a miracle answer to weight loss. A steady exercise programme and a nutritious diet, on the other hand, are also necessary for weight loss. Beginning with 5 to 10 rounds of Surya Namaskar and moderate stretches is a wonderful method to establish a programme while avoiding injuries.

Health Benefits of Surya Namaskar

Improved Blood Circulation

Inhaling and exhaling during Surya Namaskar helps to oxygenate the lungs. Furthermore, the proper circulation of fresh blood throughout the body is an excellent way to eliminate carbon dioxide and hazardous substances. Following that, the body and mind feel calm and refreshed.

Improves the Digestive System

Surya Namaskar improves digestive system efficiency by allowing the digestive organs to function more effectively. The forward bend posture can help you improve your intestinal health. According to research, it is very beneficial in dealing with digestive disorders in the elderly.

Luminous Skin and Lush Hair

Surya Namaskar provides you beautiful skin and healthy hair. Surya Namaskar increases blood circulation, which helps to restore the face’s natural light, avoids wrinkles, and makes your skin look younger and more vibrant.

Strengthens Muscles and Joints

By performing the Surya Namaskar, you stretch and strengthen your muscles, joints, tendons, and skeletal system. The modifications also improve the flexibility of your spine. Furthermore, as you practise the poses, you will become more flexible and nimble, which will improve the operation of your key internal organs.

Destresses The Body and Mind

Yoga positions, when performed correctly, serve to relax and soothe the brain. Surya Namaskar postures like downward dog and cobra pose, on the other hand, gently stimulate the nervous system, reduce anxiety, and strengthen it, all of which are beneficial.


Surya Namaskar, a yoga practise, provides various health benefits, including increased blood circulation, improved digestion, healthier skin and hair, stronger muscles and joints, and reduced stress and anxiety.


Always with your doctor to verify that Surya Namaskar does not aggravate your current condition. A study found that practising yoga wrongly had a harmful impact on several body components. To obtain the desired results, practise the sequence correctly under the supervision of a skilled yoga instructor. Furthermore, persons with obesity, injuries, heart issues, high or low blood pressure, and diabetes should always consult their doctor and a yoga instructor before performing any yoga posture.

Sit in Padmasana or Vajrasana before Surya Namaskar and focus on your breathing while reciting Om or regulating your breathing. Pranayama can be done for 5 to 10 minutes. Proceed to Yoga Nidra after Surya Namaskar.

Perform the poses on a clean mat, carpet, or rug to avoid damage. You should also practise the programme at least 2-3 hours after eating. Aside from your practise, pay attention to what you eat. Salads, fruits, and fibre should all be included in your diet. Consume at least 8 to 10 glasses of water per day for a healthy digestive tract.


Before practising Surya Namaskar, consult your doctor to ensure that it is safe for your situation. Incorrect yoga practise can have a harmful impact on the body. To avoid injury, practise the postures on a clean surface and at least 2-3 hours after a meal. Focus on eating a balanced diet and drinking enough water to maintain a healthy digestive tract.

HealthifyMe Suggestions

Instead of doing Surya Namaskar as a separate exercise, you can include it into your everyday routine by splitting up the twelve asanas into smaller portions of two or three asanas each. For example, before your daily stroll, you can do a warm-up routine of Pranamasana, Urdhva Hastasana, and Uttanasana and repeat this sequence a few times before moving on to the next set of asanas. To make it more doable and sustainable, you can perform these sequences during breaks from work or other idle periods throughout the day.

The Final Word

Finally, Surya Namaskar is a holistic practise that provides several mental and physical health benefits. It also increases general fitness and well-being. Surya Namaskar delivers a full-body workout. It stimulates blood circulation and cleanses the body. Surya Namaskar practise on a regular basis can assist tone muscles, enhance muscle fat ratio, and aid in weight management.

Surya Namaskar has a great impact on mental wellness. The synchronised breathing and attentive movements assist in calming the mind, reducing stress, and improving attention. Furthermore, performing Surya Namaskar at dawn brings you closer to the circadian cycle. It promotes a greater connection with oneself, which leads to a calmer state of being.

Including Surya Namaskar in your daily routine can be a valuable tool for leading a balanced and healthy lifestyle. So, embrace Surya Namaskar and reap the transforming effects it may provide for your mind and body.


How to lose 10 kgs with Surya Namaskar?

Surya Namaskar - Do one set 25-30 times daily. This will increase the weight of 2 to 3 kg in a week. At the same time, about 10-12 kg of weight will be increased in a month. Along with this, energy increases in the body

Is 50 Surya Namaskar good for weight loss?

Promotes Weight Loss Surya Namaskar at a faster pace than normal is a good cardio exercise, which can help in losing weight. Asanas help stretch your abdominal muscles, allowing you to shed pounds around the abdomen. It also helps in improving the metabolism of the body.

Is 108 surya namaskar enough for weight loss?

Surya Namaskar can burn calories with every round. Thus, doing 108 Surya Namaskars can help you lose weight. However, it's crucial to get the poses right. Thus, start slow, ensure you get the right posture and then go for more repetitions, eventually reaching 108 if that's your goal.

How much weight loss by Surya Namaskar in a month?

01/7One set of Surya Namaskar burns 14 calories The 12 sets of salutation to the Sun God is very effective in toning the body and management of the weight. It is believed that one set of Surya Namaskar translates to doing 288 yoga poses in a span of 12-18 minutes.





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