Here we are going to share information on the topic “Can Surya namaskar reduce belly fat.” Sun Salutation, or Surya Namaskar, is a traditional yoga sequence consisting of twelve poses. It’s an easy, yet powerful, method to establish a healthy routine first thing in the morning. Deep breaths are coordinated with each pose. It is a means of paying respect to the sun god, who is revered as a life-giving force. Surya Namaskar enhances general fitness, strength, and flexibility. It can also lessen tension and improve mental focus. It can improve both mental and physical balance when practiced regularly. It is a well-liked training regimen since it incorporates a wide range of stretches and exercises that, in addition to being simple to perform, have significant positive effects on one’s health. Because it doesn’t require the use of bulky equipment, it is also an accessible type of exercise for many.
A full-body exercise that improves strength, endurance, and flexibility is the Surya Namaskar. There are several postures and breathing techniques in this yoga sequence. It increases your physical strength and flexibility by stretching your muscles. It also gradually increases your endurance. Surya Namaskar practice on a regular basis is an excellent method to maintain physical health and enhance your general well-being.
Can Surya namaskar reduce belly fat
One well-known and traditional yoga stance that has been associated with weight loss is Surya Namaskar. The usefulness of Surya Namaskar for weight loss has been demonstrated, despite the fact that weight fluctuates gradually. Femina India claims that performing one set of Surya Namaskar burns approximately 13.90 calories. Thus, doing 12 rounds of Surya Namaskar will eventually assist you in burning about 416 calories.
What Are the Various Surya Namaskar Poses for Losing Weight, and How Do They Happen?
The Surya Namaskar positions come in four varieties. They are as follows:
- Hatha, Surya Namaskar
- Sivananda, Surya Namaskar
- Ashtanga Surya Namaskar Type A and B
- Iyengar, Surya Namaskar
We’ll talk about the various Surya Namaskar poses for weight loss below, starting with the most well-known one—the traditional Hatha version. We will, however, also include a list of the many stances needed for additional variations of Surya Namaskar.
Thus, this is how to perform the Hatha version of Surya Namaskar for weight loss!
Can Surya namaskar reduce belly fat
Hatha, Surya Namaskar
The oldest variation of the Sun Salutation is called Hatha Surya Namaskar. Unlike other types of Surya Namaskar, it is performed slowly over a longer period of time. As a result, it’s regarded as one of the simpler Surya Namaskar positions for beginners.
1. Salutations (Prayer Pose)
For weight loss, here’s how to do the first sun salutation pose:
Step 1: On your yoga mat, stand up straight. Your hands should be by your sides, and your shoulders should be upright.
Step 2: Take a breath and raise both of your hands.
Step 3: Release the breath and make the namaskar mudra with your hands together.
Always maintain a straight back to avoid putting too much strain on your lower back.
2. Uttanasana Hasta (Raised Arms Pose)
Bending backwards and arching your back are the steps of this position. How to strike this position is shown here!
Step 1: Take a breath and extend your body.
Step 2: Bend backward and extend your hands.
Maintaining your knees on the floor and your arms extended toward the ceiling should cause you to feel a stretch throughout your body.
3. The pose of Hastapadasana (hand-to-foot pose)
After the raised arms pose, it is time to perform the hand-to-foot pose.
Step 1: Let out a breath and squat down from the waist.
Step 2: Maintain a straight back.
Step 3: Place your palms on the ground.
4. Sanchalanasana Ashwa (Equestrian Pose)
To finish the next posture in the sequence, follow these steps.
Step 1: Take a breath and push your left leg back until your left knee touches the ground.
Step 2: Maintain a straight back and concentrate on pushing your pelvis to the floor. Gaze up.
Step 3: With your feet firmly planted on the ground, position your right leg between your palms.
5. Dandasana (Stick Pose)
Also referred to as the plank stance, the stick pose is what strengthens your core.
Step 1: You must return your right leg to hip-width apart after striking the equestrian pose.
Step 2: Maintain your arms at a right angle and use them to balance your body weight.
Step 3: Breathe deeply and keep your hips and chest in a neutral position—that is, neither too high nor too low.
6. Namaskar Ashtanga (Salutation With Eight Body Parts)
Step 1: Keeping your hips thrust upward, exhale and drop your knees, chest, and forehead to the floor, extending from the plank stance.
Step 2: Hold this position while inhaling deeply.
This pose’s main benefit is that it strengthens your back muscles while assisting with anxiety relief.
7. The Bhujangasana (Cobra Pose)
Stance 6 is continued in the following pose.
Step 1: Take a breath, lift your chest, and go forward.
Step 2: Press your palms firmly into the floor while inwardly bending your ribs.
Step 3: Try not to strain your lower back by looking up.
Step 4: Extend your chest and bring your pelvis in line with the floor.
8. Adho Mukha Svanasana, eighth (Downward-Facing Dog)
Start in downward-facing dog stance, starting from the cobra pose.
Step 1: Exhale and elevate your hips and waist.
Step 2: Maintain a solid grip on the floor with your hands and feet.
Step 3: Shape your body into a triangle.
Step 4: Should you experience any hamstring strain, maintain a straight back and slightly bend your knees.
9. Sanchalanasana Ashwa (Equestrian Pose)
From the downward-facing dog, it’s time to return to the equestrian position.
Step 1: Breathe in and take a step back into the horse stance. This time, however, utilise your right leg.
Step 2: Insert your legs between your palms as you bend out of the previous stance.
Step 3: Don’t raise your right knee off the ground.
Step 4: Maintain a left leg that is parallel to the ground.
10. The pose of Hastapadasana (Hand to Foot Pose)
We are back in posture three now. Here’s how to switch this stance from the equestrian pose.
Step 1: Let go of your breath and raise your right leg back to the front.
Step 2: Maintain a straight back and straight legs.
Step 3: To ensure proper blood flow, try to relax your body.
11. Uttanasana Hasta (Raised Arms Pose)
Return to the second stance after completing the tenth Surya Namaskar pose. Here’s how to enter the second stance from the rear:
Step 1: Breathe in, then go back to step 2.
Step 2: Stretch all the way from your finger tips to your toes.
Step 3: Maintain rounded shoulders and biceps near the ears.
12. The Tadasana (Standing or Palm Tree Pose)
We have reached the 12th and most basic stance in Surya Namaskar.
Step1: Put your hands down and release your breath.
Sivananda, Surya Namaskar
Hatha Surya Namaskar and Sivananda Surya Namaskar are comparable. Twelve poses are performed at a medium pace here as well. For this reason, novices favour this kind of Surya Namaskar.
Ashtanga Surya Namaskar
The Hatha Surya Namaskar and this Surya Namaskar for weight loss are very different. It is broken up into two phases, Type A and Type B, and moves more quickly. Additionally, this style emphasises the vinyasa, or coordinated breathing between the poses.
Sort A
These are Surya Namaskar’s ten poses:
- The Samasthiti (Tadasana)
- Hands-lifted pose (Urdhva Hastasana)
- Bend Forward While Standing (Uttanasana)
- Bending Forward While Half Standing (ArdhaUttanasana)
- Four-Leg Staff Position (ChaturangaDandasana)
- Dog Facing Upward (UrdhvaMukhaSvanasana)
- Dog with Downward Facing (AdhoMukhaSvanasana)
- Bend Forward While Standing (Uttanasana)
- Hands Up Pose (UrdhvaHastasana)
- Tadasan Samasthiti
Sort B
This series consists of nineteen poses. They are as follows:
- The Samasthiti (Tadasana)
- The Chair Position (Utkatasana)
- Bend Forward While Standing (Uttanasana)
- Bending Half Forward (ArdhaUttanasana)
- Four-Legged Employee Pose (ChaturangaDandasana)
- Dog Facing Upward (UrdhvaMukhaSvanasana)
- Dog with Downward Facing (AdhoMukhaSvanasana)
- Combatant I (Virabhadrasana I)
- Staff Pose with Four Limbed (ChaturangaDandasana)
- Dog that faces upward (UrdhvaMukhaSvanasana)
- Dog Facing Downward (AdhoMukhaSvanasana)
- Combatant I (Virabhadrasana I)
- Staff Pose with Four Limbs (Chaturanga and Dandasana)
- Dog that faces upward (UrdhvaMukhaSvanasana)
- Dog Facing Downward (AdhoMukhaSvanasana)
- Bending Half Forward (ArdhaUttanasana)
- Bending Forward While Standing (Uttanasana)
- The Chair Position (Utkatasana)
- The Mountain Position (Samasthiti or Tadasana)
Iyengar, Surya Namaskar
The Hatha sequence and the Iyengar Surya Namaskar sequence are comparable. It does, however, move faster and have more abrupt transitions. There are twelve postures here as well.
- Tadasana (Mountain Pose)
- Hastarasana Urdhva (Upward Hand Pose)
- The Uttanasana (Standing Forward Bend)
- ArdhaUttanasana (Half Standing Forward Bend)
- Uttitha Chatraganga Dandasana, fifth (High Plank Pose)
- The Dandasana Chaturanga (Four-Limbed Staff Pose)
- Suvanasana UrdhvaMukha (Upward-Facing Dog)
- AdhoMukhaSvanasana, eighth (Downward-Facing Dog Pose)
- ArdhaUttanasana (Half Standing Forward Bend)
- The Standing Forward Bend, or Uttanasana
- The Hastasana Urdhva (Upward Hand Pose)
- The Tadasana (Mountain Pose)
Can Surya namaskar reduce belly fat
A single Surya Namaskar set burns fourteen calories.
Surya Namaskar is a healthy kind of exercise. The twelve rounds of salutations to the Sun God are highly beneficial for controlling weight and toning the body. One set of Surya Namaskar is thought to be equivalent to 288 yoga positions completed in 12–18 minutes.
See also: Has COVID reduced your ability to exercise? This new analysis concludes
Surya Namaskar is the solution if you’ve recently gained weight and are looking for a simple way to lose it. It’s imperative that kids who gain weight quickly do this exercise.
The 12 benedictions offered to Pranamasana, the Sun God (Prayer pose)
- The Hastauttanasana (Raised arms pose)
- The Hastapadasana (Standing forward bend)
- Sanchalanasana Ashwa (Equestrian pose)
- Dandasana (Stick pose)
- Namaskara Ashtanga (Salute with eight parts or points)
- Bhujangasana (Cobra pose)
- Mukha Adho Svanasana (downward-facing dog pose)
- Sanchalanasana Ashwa (Equestrian pose)
- The Hastapadasana (Standing forward bend)
- The Hastauttanasana (Raised arms pose)
- Tadasana (Mountain Pose)
- Simple to carry out
Doing Surya Namaskar is quite simple. It can be done without any equipment. An open area will suffice. When performing Surya Namaskar, make sure there is enough space for air to travel through so that you can breathe in pure, fresh air while performing the positions.
It functions best in the morning
It is thought that this salute to the sun god is most effective at sunrise. Hinduism says that greeting the rising sun with prayers brings good fortune. In addition, medical professionals have always advised stretching the body as soon as you wake up to avoid morning stiffness.
whole-body exercise
The Surya Namaskar is a full-body exercise. From head to toe, the entire body is affected. When performed in their entirety, the 12 sets of namaskar target different body areas, so you may not need to engage in any additional exercise.
According to Art of Living’s website, “the blood is purified and blood circulation is enhanced throughout the body, ensuring that the stomach, intestines, and nerve centres operate as intended. Practicing Sun Salutation regularly helps balance the three constitutions—Vata, Pitta, and Kapha—that the body is made up of.”
Burn lots of calories
A single set of 12 Surya Namaskars has the potential to burn up to 14 calories.
- You can add this simple exercise to your everyday routine and increase the number of sets based on your time and stamina.
- Calms the thoughts
- As a yogic exercise, Surya Namaskar helps to quiet the mind. It uproots pessimism and feeds the psyche with positivity.
What advantages does Surya Namaskar offer for losing weight?
The following are the weight-loss advantages of Surya Namaskar:
- If done quickly, Surya Namaskar aids in weight loss.
- It contributes to your radiant skin.
- Surya Namaskar helps combat stiffness and improve the muscles and joints.
- Furthermore, it enhances the digestive system’s performance.
- Additionally, it promotes blood circulation and increases sexual stamina.
- strengthens the body’s core and muscles.
- In addition to these advantages, detoxification and mental wellness are two more benefits of Surya Namaskar for weight loss.
Who Should Not Perform Surya Namaskar in Order to Lose Weight?
Even though Surya Namaskar has been demonstrated to help with weight loss, certain people shouldn’t follow suit. Among them are
- pregnant women who are more than three months along.
- those suffering from back issues, excessive blood pressure, and hernias
- women who are menstruating.
When performed frequently in sets, Surya Namaskar has numerous advantages for weight loss. To efficiently lose weight, you must also maintain the stance as instructed.
Disclaimer: To prevent injury, get the advice of a skilled yoga professional before beginning any of the Surya Namaskar poses.
Frequently asked questions (Can Surya namaskar reduce belly fat)
1. In order to lose weight, how many sets of Surya Namaskar should you perform each day?
Answer: Doing twelve rounds of Surya Namaskar in a day can aid in weight loss.
2. Does Surya Namaskar aid in lowering visceral fat?
Answer: Indeed, Surya Namaskar tones muscles and helps reduce bloating and belly fat. It can aid in belly fat loss when used in conjunction with a healthy diet.
3. How quickly can you shed pounds when using Surya Namaskar?
Answer: The usefulness of Surya Namaskar for weight loss has been demonstrated, despite the fact that weight fluctuates gradually. Femina India claims that performing one set of Surya Namaskar burns approximately 13.90 calories. Thus, doing 12 rounds of Surya Namaskar will eventually assist you in burning about 416 calories.
4. Can I do Surya Namaskar and lose 10 kg?
Answer: To lose 8 to 10 kg in a month, you must begin performing Surya Namaskar eleven times a day. Afterward, you can raise it to 15 or 20 times a day.
5. Can Surya Namaskar help me lose weight?
Answer: With each round, Surya Namaskar can burn calories. Therefore, 108 Surya Namaskaras can aid in weight loss. Still, it’s important to strike in the correct positions. Therefore, if your objective is to reach 108, start slowly, make sure you have the proper posture, and then proceed for more repetitions.
6. If I practice 20 Surya Namaskars a day, what would happen?
Answer: Your heart benefits from improved blood circulation, which is achieved by Surya Namaskar. Regularly performing these yoga positions improves the efficiency with which your heart pumps, which is beneficial to the health of your cardiovascular system. Your body receives more oxygen and nutrients because of the enhanced blood circulation.If I practice 20 Surya Namaskars a day, what would happen?
Your heart benefits from improved blood circulation, which is achieved by Surya Namaskar. Regularly performing these yoga positions improves the efficiency with which your heart pumps, which is beneficial to the health of your cardiovascular system. Your body receives more oxygen and nutrients because of the enhanced blood circulation.
Conclusion
Can Surya namaskar reduce belly fat
Finally, the energetic series of yoga postures known as Surya Namaskar has encouraging promise for helping to reduce abdominal fat. Surya Namaskar promotes greater metabolism, improved blood circulation, and enhanced flexibility, all of which help with general weight control, even if it is important to understand that spot reduction is not a realistic objective.
Surya Namaskar’s cardiovascular advantages and its ability to work a variety of muscle groups can help burn calories—including those that are accumulated in the stomach region. In addition, this practice’s contemplative and attentive elements could encourage better lifestyle and food choices, both of which are essential for reaching and preserving a smaller waist.
It is crucial to remember that every person will have different outcomes and that the only way to reduce belly fat in the long run is to maintain a holistic approach to fitness that includes regular exercise and a balanced diet. Surya Namaskar can be a beneficial complement to any well-rounded exercise regimen, providing mental and spiritual as well as physical health advantages.
Surya Namaskar is a flexible and easily available tool that can help reduce belly fat when done consistently and in conjunction with a healthy lifestyle. It is a step towards becoming a better and more fit version of yourself. Before starting a new workout regimen, like with any fitness attempt, it is advisable to speak with a healthcare provider or fitness expert to be sure it meets your needs and goals for your own health.