Surya Namaskar is the Sanskrit name for a sequence of twelve yoga asanas often known as a Sun Salutation. The term combines Sanskrit words, Surya and Namaskar, meaning Sun and Salutation. The practice of Surya Namaskar began from the ritual of paying respect to the Sun God. In Vedic tradition, the Sun symbolises consciousness and the Divine.
The precise starting of Surya Namaskar is just not documented. Some imagine it to be hundreds of years old, while some imagine that designed by the raja of Aundh within the twentieth century to accompany ancient Vedic mantras which honour the Sun.
Surya Namaskar is traditionally a morning practice. The sequence engages all muscles, organs, systems and chakras. As well as, as one perfects the posture and learns to control respiration. As well as, the cardiovascular nature of the activity ensures to make the practitioners physically fit. In accordance with yoga experts, repeated Surya Namaskar practice quickens weight reduction. As well as, the precision of the sequences results in concentration and stillness of mind.
Surya Namaskar: A Holistic Approach to Weight Loss
It’s a complete workout for the body, mind and spirit. It is usually introduced originally of a more prolonged yoga practice. Surya Namaskar is thought for its quite a few health advantages, including weight reduction, toning, flexibility, endurance, and mental clarity. Nevertheless, the variety of Surya Namaskars needed for weight reduction is determined by the practitioner’s fitness level, health condition, current weight and level of practice.
The calorie-burning ability of Surya Namaskar is subjective. Nevertheless, on average, performing one round of Surya Namaskar can burn roughly 13-17 calories for an individual weighing around 150 lbs (68 kg).
No magic numbers guarantee weight reduction unless combined with a well-rounded weight reduction plan that features a balanced weight loss plan, regular exercise, strength training, and other healthy lifestyle practices.
When one is a beginner to yogic practice, 5-10 rounds of Surya Namaskar day by day and regularly increasing the variety of rounds over time may be approach.
This text will explore the various advantages of Surya Namaskar for each the mind and body, backed by scientific research.
Yoga, Surya Namaskar and Weight Loss: What Does Science Say?
Yoga is a lifestyle combining mindfulness, asanas, mudras, respiration, and a number of other other elements. So confusing yoga with another type of exercise is a limiting thought. Yoga is greater than just physical activity. Nevertheless, research shows that yoga can have a positive impact on metabolism. Power yoga, vinyasa, and ashtanga are physically the more difficult types of yoga. Then again, restorative yoga is a slower form that primarily heals the system and reduces inflammation. Nevertheless, even regular practice of restorative yoga ensures weight reduction.
In accordance with one study, restorative yoga effectively assisted obese women in shedding weight, including belly fat. These results hold particular promise for those whose body weight makes practising more strenuous yoga difficult.
In accordance with studies, sustained yoga instils behavioural change and weight reduction, improves mindfulness, and relieves stress. In accordance with a brand new study, yoga as a part of a 6-month weight-loss program for obese or obese adults was helpful in weight reduction. Nevertheless, the burden loss percentage didn’t differ basis the variety of yoga practice ( restorative hatha yoga or more vigorous vinyasa yoga). In most types of yoga, variations of Surya Namaskar or some parts of the sequence get performed. So, one can attribute Surya Namaskar and a few of its sequences to be accountable for weight reduction.
Just one published study has looked specifically at Surya Namaskar, which states that regular practice of Surya Namaskar may maintain or improve cardiorespiratory fitness and promote weight management.
Summary
Yoga is a mix of physical activity, mindfulness, and respiration that may positively impact metabolism and assist with weight reduction, including belly fat. Restorative yoga may be helpful for those with obesity and mobility challenges, and sustained yoga practice can result in behavioural changes, improved mindfulness, and stress relief. Surya Namaskar, a typical sequence in yoga, may contribute to weight reduction and cardiorespiratory fitness.
Surya Namaskar and the 12 Asanas
The twelve asanas which comprise Surya Namaskar are:
- Pranamasana (Prayer Pose)
- Urdhva Hastasana (Upward Salute)
- Uttanasana (Standing Forward Fold)
- Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
- Chaturanga Dandasana (Plank Pose)
- Ashtanga Namaskara (Eight Limbed Salute)
- Bhujangasana (Cobra Pose)
- Adho Mukha Svanasana (Downward-facing Dog Pose)
- Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
- Uttanasana (Standing Forward Fold)
- Urdhva Hastasana (Upward Salute)
- Pranamasana (Prayer Pose)
Some Types of Surya Namaskar
Sivananda Surya Namaskar
Sivananda Surya Namaskar involves a continuous sequence of twelve postures. Here, transitioning from one pose to the subsequent is restorative and gradual. The sequence typically includes variations of forward folds, lunges, plank pose, cobra pose, and downward-facing dog, amongst others. The pace is moderate, specializing in inhalation, exhalation and holding of breath.
Ashtanga Surya Namaskar: Type A and B
The Ashtanga Surya Namaskar sequence is generally originally of an Ashtanga yoga practice. It’s a warm-up for the body, and the movement is in sync with respiration. It consists of two rounds of 5 sun salutations, each incorporating A and B variations of the sequence.
The A variation of Ashtanga Surya Namaskar includes nine postures, while the B variation includes 17. Each sequence variations include forward folds, lunges, plank pose, chaturanga dandasana (low plank), upward-facing dog, and downward-facing dog, amongst others. The first difference between the A and B variations is that the B variation incorporates additional postures that deal with constructing strength within the upper body, particularly within the shoulders and arms.
Iyengar Surya Namaskar
In Iyengar Surya Namaskar, each pose is held longer. It’s a modified version of the standard sun salutation sequence developed by the late yoga master B.K.S. Iyengar. It emphasises proper alignment, slow and relaxed movement, and the usage of props in the shape of blankets, bricks, straps etc. This type focuses on maintaining proper alignment and technique in each posture of the sequence. The lengthier hold results in a deeper understanding and connection between each pose and the practitioner.
Summary
The three most known types of Surya Namaskar are Sivananda, Ashtanga (Type A and B), and Iyengar. Each form involves a sequence of yoga postures, but they differ within the variety of postures, the pace, and the deal with alignment, respiration, and strength-building.
100 Surya Namaskars: Why is it considered the Holi Grail of Weight Loss?
Performing 100 Surya Namaskars, or Sun Salutations, is very talked about as a magical solution to becoming size zero. This practice involves performing the entire sequence 100 times in a row. Which means performing 1200 reps of the poses constantly. The sequence consists of dynamic movements that engage multiple muscle groups, including the arms, legs, and core. Also, this will result in a rise in muscle mass and an improvement in overall body composition.
The practice might help improve cardiovascular health and boost metabolism, aiding in weight reduction. For instance, suppose one eats mindfully and has no other health conditions. In that case, one will likely reduce weight with 100 Surya Namaskars. Then again, if one performs another exercise at the identical intensity, it might end in equal weight reduction.
Weight reduction is feasible when the body burns more calories than it consumes over time. Due to this fact, a consistent and well-rounded exercise routine and a healthy weight loss plan are essential for weight reduction. Nevertheless, Surya Namaskar is usually a invaluable addition to a weight reduction regimen.
So How Much of Surya Namaskar is Optimum?
Yoga can provide help to reduce weight, so practise it as often as possible. Start small if you happen to are a beginner. Begin with a 20-minute practice and work your way up from there. Depending in your fitness level, 5 to 10 rounds of Surya Namaskar and delicate stretchings like Tadasana, Cobra, Bridge, and Savasana are excellent ways to construct a routine.
You need to use this to extend your flexibility and strength while avoiding injuries. Take a day’s break every week.
Summary
Performing 12 Surya Namaskars (Sun Salutations) is taken into account a magical solution to weight reduction because of its ability to interact multiple muscle groups, boost metabolism, and improve cardiovascular health. Nevertheless, a consistent exercise routine and a healthy weight loss plan are also essential for weight reduction. Starting with 5 to 10 rounds of Surya Namaskar and delicate stretches is a superb strategy to construct a routine and avoid injuries.
Health Advantages of Surya Namaskar
Improved Blood Circulation
The strategy of inhaling and exhaling during Surya Namaskar helps oxygenate the lungs. As well as, the healthy circulation of recent blood throughout the body is a fantastic strategy to rid the body of carbon dioxide and toxic chemicals. The body and mind, after that, feel relaxed and fresh.
Improves the Digestive System
Surya Namaskar enhances the efficiency of your digestive system by enabling the digestive organs to perform more effectively. The forward bend posture assists in increasing improving your gut health. In accordance with studies, it is particularly helpful in coping with digestive issues in old age people.
Luminous Skin and Lush Hair
Surya Namaskar gives you glowing skin and healthy hair. Surya Namaskar stimulates blood circulation, which aids in reviving the face’s natural light, prevents wrinkles, and makes your skin appear younger and more vibrant.
Strengthens Muscles and Joints
You stretch and strengthen your muscles, joints, tendons, and skeletal system by performing the Surya Namaskar. The changes also help your spine’s flexibility. As well as, as you practise the poses, you change into more flexible and agile, improving the function of your vital internal organs.
Destresses The Body and Mind
If done accurately, yoga poses help calm and soothe the brain. Conversely, Surya Namaskar postures like downward dog and cobra pose gently stimulate the nervous system, ease anxiety, and strengthen it, all of which have positive support.
Summary
Surya Namaskar, a yoga practice, has several health advantages, including improved blood circulation, enhanced digestive system, higher skin and hair, stronger muscles and joints, and reduced stress and anxiety.
Precaution
At all times check along with your doctor to make sure that Surya Namaskar doesn’t worsen your existing condition. In accordance with a study, performing yoga incorrectly will negatively affect various body parts. Due to this fact, to realize the specified outcomes, practise the sequence accurately under the direction of a professional yoga instructor. As well as, before performing any yoga posture, individuals with obesity, injury, heart conditions, high or low blood pressure, and diabetes should at all times seek the advice of their doctor and a yoga instructor.
Before Surya Namaskar, sit on Padmasana or Vajrasana and deal with your respiration while chanting Om or regulating your respiration. You might include Pranayama for about 5 to 10 minutes. When you complete Surya Namaskar, go into Yoga Nidra.
To stop injury, perform the postures on a clean mat, carpet, or rug. You must also practice the sequence no less than after 2-3 hours of getting a meal. Other than your practice, deal with what you eat. Please include salads, fruits, and fibre in your weight loss plan. For a healthy digestive tract, eat 8 to 10 glasses of water day by day, on the very least.
Summary
Before performing Surya Namaskar, you could check with a physician to make sure it’s secure to your condition. Practising yoga incorrectly can negatively affect the body. To stop injury, perform the postures on a clean surface and practice the sequence no less than 2-3 hours after a meal. Moreover, deal with eating a healthy weight loss plan and consuming enough water for a healthy digestive tract.
HealthifyMe Suggestions
As a substitute of practising Surya Namaskar as a standalone activity, you possibly can integrate it into your day by day routine by breaking up the twelve asanas into smaller segments of two or three asanas each. For instance, you possibly can perform a warm-up routine of Pranamasana, Urdhva Hastasana and Uttanasana before your morning walk and repeat this sequence a number of times before moving on to the subsequent set of asanas. You may perform these sequences while taking breaks from work or during other idle times throughout the day to make it more manageable and sustainable.
The Final Word
In conclusion, Surya Namaskar is a holistic practice offering quite a few mental and physical health advantages. As well as, it promotes overall fitness and well-being. Surya Namaskar provides a complete workout for the body. It increases blood circulation and detoxes the body. Regular practice of Surya Namaskar can tone the muscle, improve muscle fat ratio, and help manage weight.
Surya Namaskar positively impacts mental health. The synchronised respiration and mindful movements help calm the mind, reduce stress, and improve concentration. As well as, practising Surya Namaskar at dawn takes you closer to the circadian rhythm. It helps create a deeper reference to oneself, resulting in a calmer state of being.
Incorporating Surya Namaskar into your day by day routine is usually a powerful tool for achieving a balanced and healthy lifestyle. So, embrace the practice of Surya Namaskar and experience the transformative advantages it could possibly offer to your mind and body.
Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to switch medical advice from professionals. For further information, please contact our certified nutritionists Here.
Steadily Asked Questions
Q: What’s Surya Namaskar?
A: Surya Namaskar is a sequence of 12 yoga poses typically performed within the morning to supply symbolical prayer to the Sun God. It involves a series of breath-synchronised movements that may enhance strength, flexibility, and general well-being.
Q: Is Surya Namaskar effective for weight reduction?
A: Combining Surya Namaskar with a balanced weight loss plan and regular exercise helps you reduce weight. It aids in boosting heart rate, enhances metabolism, and encourages calorie burning, which might help reduce weight. Weight reduction, nevertheless, also is determined by various other aspects equivalent to dietary habits, metabolism and overall lifestyle.
Q: What number of Surya Namaskars should I do for weight reduction?
A: You must perform Surya Namaskars to provide help to reduce weight, depending in your degree of comfort and fitness. For beginners, it is suggested to start out with five rounds (10 sets) after which regularly increase the repetitions as stamina improves. Advanced practitioners should strive for 15- 25 rounds (30 to 50 sets) or perhaps more. For personalised advice, at all times speak with a licensed yoga instructor.
Q: How often should I do Surya Namaskar for weight reduction?
A: It is suggested to perform Surya Namaskar no less than 3-5 times weekly to reduce weight. The frequency may change based in your fitness level, schedule, and other elements. It’s crucial to seek out a balance that supports you and your body while considering your overall health.
Q: How long does it take to see weight reduction results with Surya Namaskar?
A: Surya Namaskar for weight reduction produces a wide range of results. Consistent practice and weight loss plan and lifestyle may produce positive leads to a number of weeks to months. Nevertheless, results vary depending on an individual’s overall health, frequency, and intensity.
Q: Are there any precautions I should take while doing Surya Namaskar for weight reduction?
A: It’s crucial to warm up appropriately, maintain proper form, listen to your body, and refrain from overexerting yourself when performing Surya Namaskar. Beginners should take it slow and construct their way up. For secure and useful practice, it is recommended that you just speak with a licensed yoga instructor, especially if you have got any medical concerns.
Q: Can beginners do Surya Namaskar for weight reduction?
A: Yes, beginners can also perform the Surya Namaskar to reduce weight. Nevertheless, it’s crucial to start regularly and under the supervision of a teacher. Beginners should consider mastering proper form and respiration methods and progressively increasing practice intensity as their level of fitness rises. It’s crucial to exercise mindfully and refrain from exerting yourself excessively.
Q: What’s one of the best time to do Surya Namaskar for weight reduction?
A: The very best time to perform Surya Namaskar is determined by your schedule and preferences. You may do it within the morning to get your day began or within the evening as a part of your nightly routine. The goal is to stay consistent and select an optimal time to your body and also you.
Q: Can Surya Namaskar be done during times for weight reduction?
A: Yes, you possibly can perform Surya Namaskar during times. To practise comfortably, nevertheless, you could listen to your body. The very best plan of action is to avoid vigorous exercise and as an alternative select gentle motions if you happen to experience pain or discomfort during your menstrual cycle. It’s best to avoid inverted positions and gently vary your poses. It’s best to get personalised coaching during menstruating.
Q: What are the opposite advantages of doing Surya Namaskar besides weight reduction?
A: Surya Namaskar has several benefits to your health. It improves digestion, and blood circulation, reduces stress, and enhances general mental and physical well-being, helping to extend flexibility, strength, and stamina. It may well also aid with posture and balance if done accurately and consistently.
Research Sources
1. A Different Weight Loss Experience: A Qualitative Study Exploring the Behavioral, Physical, and Psychosocial Changes Related to Yoga That Promote Weight Loss by A. Ross
https://www.hindawi.com/journals/ecam/2016/2914745/
2. Health Advantages of Restorative Yoga Include Trimming Fat, NIH-Funded Study Finds by Mary Caffrey
3. Yoga: What You Need To Know by National Institute of Health
https://www.nccih.nih.gov/health/yoga-what-you-need-to-know
4. Opposed effects of yoga: a national cross-sectional survey by Holger Cramer
https://pubmed.ncbi.nlm.nih.gov/31357980/
5. National Center for Complementary and Integrative Health
6. Mody BS. Acute effects of Surya Namaskar on the cardiovascular & metabolic system. J Bodyw Mov Ther. 2011 Jul;15(3):343-7. doi: 10.1016/j.jbmt.2010.05.001. Epub 2010 Jun 22. PMID: 21665111.
https://pubmed.ncbi.nlm.nih.gov/21665111/
7. Shree Ganesh HR, Subramanya P, Rao M R, Udupa V. Role of yoga therapy in improving digestive health and quality of sleep in an elderly population: A randomised controlled trial. J Bodyw Mov Ther. 2021 Jul;27:692-697. doi: 10.1016/j.jbmt.2021.04.012. Epub 2021 Apr 22. PMID: 34391308.
https://pubmed.ncbi.nlm.nih.gov/34391308/
8. Cramer H, Quinker D, Schumann D, Wardle J, Dobos G, Lauche R. Opposed effects of yoga: a national cross-sectional survey. BMC Complement Altern Med. 2019 Jul 29;19(1):190. DoI: 10.1186/s12906-019-2612-7. PMID: 31357980; PMCID: PMC6664709.