How Many Calories Can You Burn With Surya Namaskar?

In the quest for weight loss, modern diets and rigorous exercise routines often take the spotlight. However, there's a time-tested practice rooted in ancient wisdom that can offer a simpler yet potent path to shedding excess pounds. Surya Namaskars, also known as Sun Salutations, may hold the key to successful weight management for those who prefer not to navigate the labyrinth of gym equipment and strict dietary regimens.

# The Power of Surya Namaskar



Surya Namaskar, a series of 12 yoga postures, stands out as one of the most effective methods for weight loss. This practice not only targets unwanted fat but also enhances overall fitness, strength, and flexibility. It revs up the metabolism and helps build lean muscle mass, making it a holistic solution to weight management.

# The Changing Motivations of Yoga Practitioners

Recent surveys of yoga practitioners have shed light on evolving motivations. Initially, yoga attracted individuals seeking general health and fitness improvements. However, an anonymous cross-sectional online survey with 2,434 participants revealed a shift in priorities, with 47% of respondents turning to yoga for stress management and spiritual enrichment. Additionally, 16% embarked on their yoga journey to address physical or mental health concerns.

# Exploring Surya Namaskar

Surya Namaskar, also known as Sun Salutation, is a comprehensive full-body workout encompassing 12 distinct postures. These poses target various body parts, including the throat, chest, heart, stomach, intestines, and legs. It involves a rhythmic sequence of movements, from flexing and bending to muscle stretching, all while maintaining synchronized breathing. Often referred to as the foundation of power yoga, Surya Namaskar aims to maximize health benefits in minimal time, making it an excellent choice for busy individuals seeking efficient weight loss.

# The Perfect Time for Surya Namaskar



To reap the full benefits of Surya Namaskar , it should be practiced on an empty stomach, with at least a two-hour gap after the last meal. The ideal time to perform Surya Namaskar is in the early morning, facing the rising sun. This practice is designed to align the mind, body, and soul. The 12 asanas are executed in a rhythmic sequence, synchronized with one's breath.

# Surya Namaskar for Weight Loss

For those looking to achieve weight loss through Surya Namaskar, following these steps can be highly beneficial:

1. Master the Twelve Poses: Precise execution of all poses is crucial for effective weight loss. Learning the correct techniques may take 30 minutes to an hour.

2. Consistency is Key: Practice at the same time daily for accelerated weight loss, enhancing motivation with soothing background music.

3. Steady Progress: If new to yoga, it may take around 15 days to perfect all poses, which gradually builds strength and helps achieve slimming goals.

4. Increase the Intensity: As strength and confidence grow, increase the number of rounds, aiming for a total of 12 rounds in each session.

5. Finish with Relaxation: Conclude practice with a five-minute session of stretching exercises or relaxation poses like Shavasana.

# Calories Burnt in Surya Namaskar



Research indicates that one minute of Sun Salutation burns approximately 3.79 calories. A full round of Surya Namaskar, taking around 3 minutes and 40 seconds to complete, burns approximately 13.91 calories. However, individual factors, such as body weight, can lead to variations in calorie expenditure.

# The Math Behind Weight Loss

To shed one pound of fat, a calorie deficit of 3,500 calories is required. For a one-pound weight loss per week, an individual of average weight should engage in:

• 18 minutes of Sun Salutation to burn 250 calories
• 25 minutes for 350 calories
• 40 minutes for 500 calories

Beginners typically start with four rounds of Surya Namaskar, burning approximately 55 calories. Gradually, one can increase the number of rounds, considering individual capacity. Some experienced yogis perform up to 100 namaskars in a single session, but this should be approached with caution to avoid overexertion.

# Tips for Effective Surya Namaskar Practice

For effective weight loss and overall well-being, here are some valuable tips to enhance your Surya Namaskar practice:

1. Morning Practice: Perform Surya Namaskar in the morning on an empty stomach, abstaining from food for 4 to 5 hours before.
2. Calorie Burn: Each round burns up to 10 calories; a dedicated 40-minute routine can burn around 145 calories.

3. Graceful Movements: Maintain a slow and graceful pace to strike the right balance.
4. Warm-Up Stretches: Begin with warm-up stretches to ease into the practice and reduce the risk of injury.
5. Chant Mantras: If not playing music, consider chanting the Surya Namaskar mantra during the routine.
6. Multiple Sets: To accelerate results, try six sets of Surya Namaskar, building flexibility and strength, but always exercise within your limits.

Remember, yoga is meant to be a stress-relieving and enjoyable experience, not a source of strain. If unsure, seek expert guidance for the best results.