There are great many benefits of surya namaskar and doing surya namskar for weight for weight loss is highly productive with 100% success rate.
Surya Namaskar For Weight Loss
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| Surya Namaskar For Weight Loss Gives 100% Positive Results |
Surya Namaskar is one of the best yogic practices for the whole body. It is also known as the sun salutation and doing surya namaskar for weight loss gives you 100% positive results if you do it correctly.
For getting the benefits of surya namskar for weight loss you must understand the basics of body fat.
Understanding the body Fat
There are in general mainly 3 types of fat :
1. Triglycerides – The fat that circulates in your blood is called triglycerides.
2. Subcutaneous fat – The layer present just below the skin layer.
3. Visceral fat – Visceral fat is located just beneath muscles in
your stomach.
Among the 3 the Visceral fat is highly dangerous as it poses
many kind of dangers to your health when there is too much presence of it.
It is very important that you act immediately to reduce the body fat and Surya Namaskar for weight loss is an effective means to do that,
From the study done by various researchers it is found out that there are 3 ways to bring your belly fat
down.
1. Regular Exercise – The excess calories we consume are stored in the belly as fat. So regular exercise burns calories and
enables fat reduction in body as well as belly.
2. Healthy diet – A healthy diet is to cut down the intake of sweets and
sugar, Junk food, and fried items. Replace them with raw vegetables, complex
carbohydrates, and good healthy protein.
3. Proper Sleep – Adequate sleep is needed ( 6 to 7 hours.)
Now doing surya namskar for weight loss as a daily exercise will help you in cutting of the body fat and will help you achieve your desired weight.
How Surya Namaskar helps in reducing body fat?
As we have claimed that surya namaskar for weight loss is 100% beneficial we must tell you how the process of surya namskar for weight loss helps in reducing fat.
Yogasana is designed to keep the body fit and fat free and ( there should not be fat around the stomach) to retain the flexibility of the spine. Its been said by joseph
pilates that “ You are as young as your spine is flexible”. Surya namaskar is a
sequence of different posture which involves the forward bends and back bend to
keep the spine healthy and flexible.
Surya in Sanskrit is sun and namaskar is praying by joining
both hands together. Hence understand that the suryanamaskar is pronounced as sun salutation in
English. Sun salutation is defined as a way of offering respect to sun god as he
represents health and wealth. According to yogic thoughts, it is said that
offering yoga prayer to the sun is blessed with good health and great prosperity.
Surya Namaskar has in general a combination of twelve powerful posture which activates all the organs and glands of the human body and thereby ensures it functions properly for healthy living. Surya Namaskar for weight loss is known to be one of the best techniques to reduce fat faster as it burns more calories in a short span.
Initially, you can start with performing daily 12 rounds and gradually increase to more than 50 rounds based on your fitness level and time availability. This can be practiced from the comfort of your home as you need very little space to accommodate a yoga mat and freehand movement.
The best thing about surya namaskar is that it comes at less
price and we need to spend only on a good yoga mat rather expensive equipment and suitable
even for people who live on a tight schedule. It must be noted that
suryanamaskar is practiced in an empty stomach and absolutely no food must at all be consumed at
least three to four hours beforehand and learn first under the guidance of an
experienced yoga teacher or get in touch with us and we will teach you for free.
Note : Surya namaskar is usually practiced facing the sun in the morning
and in the direction of sunset in the evening.
How to do Surya namaskar?
There are 12 steps or postures involved in surya namaskar .
Different teachers use different teaching the sequence. Some include
other asanas in the sequence like warrior pose while some stick to absolutely basics. One
must not forget to follow the simple thumb rule of breathing while doing the
sequence that is to inhale the oxygen while bending back and exhale the inner body oxygen while bending forward.
Follow these 12 Steps of Suryanamaskar:
Surya Namaskar For Weight Loss Step -1 ~ Pranamasan or Prayer Pose
This is a first prayer stance. Stand at the edge of the mat
keeping your feet together and balance your weight evenly on both the feet. As
you take your breathe in, lift both arms up from the sides, and as you exhale bring your
palms together in front of your body chest in prayer position. This is a basic prayer
stance. As you take your breathe in, lift both arms up from
the sides, and as you exhale the oxygen bring your palms together in front of the chest in
prayer position.
Surya Namaskar For Weight Loss Step -2 ~ Hasta uttanasana
While breathing in, lift your arms up and back, keeping the biceps
close to the ears. In this pose, the effort is made mainly to stretch your whole body up
from the heels to the tip of the fingers.
Surya Namaskar For Weight Loss Step -3 ~ Padha hasta asana
Pada in general means foot and hastha is meant to be your palms. Breathing out, bring
the palms and place them on either side of your body feet and the forehead must be
touching the knees.
Surya Namaskar For Weight Loss Step -4 ~ Ashwa Sanchalasana
While breathing in, send your right leg back, as far back as
possible. Bring the right knee to the floor and retain your left foot in the
same base position which is in between two palms. This pose gives a good stretch to
the right quadriceps.
Surya Namaskar For Weight Loss Step -5 ~ Dandasana or Plank
As you breathe out, take the left leg back to maintain your
body in high plank. Ensure your wrists are in the same line as shoulders, your
body in a straight line without stretching your spine.
Surya Namaskar For Weight Loss Step -6 ~ Ashtanga namaskar
Ashta is defined as eight and anga is defined as limbs, here eight-part are in
contact with the floor your feet, knees, chest, chin, and palms lie alongside
your chest. From dandasana drop your body knees on matted floor then chest and chin.
Surya Namaskar For Weight Loss Step -7 ~ Bhujangasana
Inhale with ease and raise your head by pressing your palms down,
this pose is mainly called cobra or serpent pose as this resembles cobra is about to
strike while facing the threat.
Surya Namaskar For Weight Loss Step – 8 ~ Adhomukha svanasana
Adhomukha svanasana in Sanskrit mainly defined as the downward facing dog. From the body pose of bhujangasana exhale then raise your tail bone up and bring your head in between
arms so that your body makes an inverted pose of " v ". This pose gives a
good stretch to shoulder and hamstring of your body.
Surya Namaskar For Weight Loss Step -9 ~ Ashwa sanchalasana
Inhale with ease and bring your left leg between the joint reflection of your palms while resting your
knee on the floor, this pose is the same as step 3 except the legs position are exchanged.
Surya Namaskar For Weight Loss Step -10 ~ Padhathasthasana
Exhale with pure ease and relief and move your right leg next to left foot, this
stance is again the same as Step 3
Surya Namaskar For Weight Loss Step -11~Hasta uttanasana
Taking the Breathe in with ease, lift the arms up and back, keeping the biceps
close to the ears. In this pose, the effort is mainly made to stretch the whole body up
from the heels to the tips of the fingers. This pose is the same as Step 2
Surya Namaskar For Weight Loss Step -12~ Samastithi or tadasana
As you exhale with ease and comfort, first straighten your body out, then bring your body arms down. Relax in this position and repeat the sequence sending left leg back
this time.
Repeat the whole process for regular practice daily.
Regulations of Surya Namaskar
Just like any form of body health fitness or workout, surya namaskar for weight loss too
must be done consistently to see visible results. It’s advisable that you must
start with as low as doable of 4 rounds and gradually and strategically increase the count based on your
fitness or fat loss goals and stick to the routine for better results.
Surya Namaskar for weight loss also helps keep every organ of the body healthy and fit and makes all bones of the body and muscles flexible. By practicing it on a daily and regular basis, you feel high amount of numerous benefits, and your life -force energy (prana-shakti) tends to automatically increase
a lot. You will be full of positive energy, and everyone will love your company.
Reduced weight is merely a small positive outcome of surya namaskar for weight loss. One can do
between 60 -100 sets of Surya Namaskar for reducing fat at a fast pace. Don't
directly and enthusiastically jump on 60 -100 rounds, if you are a beginner and want results. Start
with a routine of 8 to 12 rounds with your basic usual speed for a week to make yourself much more comfortable. After that, you can easily increase the number on a daily basis and also
your speed.
You can easily burn up to 10 calories with a normal single round of Surya
Namaskar. In basic 30 minutes of practicing surya namskar for weight loss you can burn up to 400 calories. You can lose 5 kg in a period of month by doing a basic minimum of 60 -100 rounds daily at a fast pace. Results may
vary from person to person as it all depends upon the effort.
Its very important to take care of the diet. Eat without fail more
protein-rich food like pulses, cottage cheese, soya chunks, beans. Fill around 50% of
your plate with healthy fruits and vegetables. Use bajra, ragi, jowar, brown rice more.
For losing weight, doing surya namaskar for weight loss at a fast speed is recommended, and for the purpose of gaining
strength, do it at slow speed.
Steps to follow and keep in mind for better and quicker results:
1. Do this process consistently for faster results at the same time
every day.
2. Do it in the early morning on an empty stomach.
3. Slowly increase the number of rounds daily.
4. Start and finish your session with some light stretches.
5. End it with a corpse relaxation pose (Shavasana).
6. Add some good pranayam follow up and meditation to your plan.
7. Play some relaxing and soothing music while doing Surya Namaskar, it will keep
your mind focused.
8. Eat healthy and beautifully home-cooked food.
Surya Namaskar for weight loss works best when you do at fast
speed. If you are a beginner, then don't do 50 rounds. Just start with 5 or 10
rounds.
One complete round of Surya Namaskar is set to burn up to 10
calories. If you do Surya namaskar for a total of 18 mins, then you can easily burn up to 250
calories. In 25 mins, your body burns upto 350 calories. When your body starts
gaining strength, then you can increase the time.
You should do a minimum of 4 rounds of Surya namaskar in
slow-speed for gaining good muscle and body strength.
Tips To Remember While doing Surya Namaskar
Practice Surya Namaskar early morning on an empty stomach.
You can burn 500 calories in 40 minutes.
Start with some light stretches for warm-up.
Play some cool and soulful light and classical music while practicing.
Surya namaskar not only burns the body fat calories, It also improves body flexibility, blood circulation of the body, good and powerful muscular strength, powerful lung capacity,
digestion and tones your entire body well.
We have given you all the basics of surya namaskar for weight loss and we are sure if you do it correctly then you will need no gym and crazy fat burning medicines as you will achieve your dream weight and we are 100% sure of it.
For proper guidance and coaching just contact us and get your free yoga course.
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