How to Lose Weight through Surya Namaskar

Each one us has a secret desire to achieve the most beautiful body. Everybody right from the celebrities to college students performs different types of exercises and yoga to remain fit and fine. But a question that keeps intrigued all the time is- can Yoga help to lose weight efficiently? Is yoga more beneficial to the body than other forms of exercises?  And if yes, which is the best asana or technique of yoga that yields 100% positive result? This blog will emphasize on the most superior and yet simple asana of yoga that will not only facilitate in losing weight but also provide a complete holistic wellness for an overall human body.


Harmonizing the body with the mind and breath through Asanas, Pranayama, Mantras, and Mudras is what Yoga is all about. Among the various poses of yoga is SURYANAMASKAR- a salutation to the Sun god. The benefits accruing from Surya Namaskar are incredible and excellent not only for the physical aspects of a human body but also for the intellectual components of the entire human personality. The Surya Namaskar is performed in 12 poses, with its own breathing pattern and mantra. Each step is interconnected and complementing each other to provide maximum health benefits.

So join me step by step in performing the following poses and experience the power of the mighty Sun Lord.

  • Pranamasana (The Salutation Pose): The individual has to stand facing the Sun with palms folded and both the thumbs touching the chest. The breathing technique to be followed is inhaling while raising the hands and exhaling as the hands are brought down to the chest level.



By bringing both the palms together i.e. Anjali Mudra, the right and left hemispheres of the brain are harmonized. The asana strengthens the lower limbs of the body particularly the thighs, knees and the ankles, tones up the abdomen and buttocks and improves the overall posture.

  • Hastha Uttansana (Raised Arms Pose): Raise your arms upwards, bend backward and stretch arms fully. Keep it in mind to place your feet firmly on the ground. Breathing pattern to be followed during this pose is inhaling.



This mudra stretches your back to form an arch shape relieving you of any lower backache and making it supple. Since your arms are stretched, it proves an excellent exercise for your shoulders. The pose also helps to reduce flab under your arms giving it a toned and lean look.

  • Padahastana (Hand to Foot Posture): Bend forward slowly with hands touching the ground and head touching your knees. The breathing kriya to be practiced is exhaled.



See the amount of strain on the stomach and stretching of all the limbs. This pose provides exemplary benefits to reduce belly fat, tones the abdominal organs and strengthens the hamstrings.

  • Ashwa Sanchalanasana (The Equestrian Pose): Keep both the hands with the palms firmly placed on the ground, stretch your left leg backward, raising your head looking directly at the sun and your full body weight resting on your palms and fingers. Inhale while performing this asana.



The Equestrian pose applies strenuous pressure on the stomach, re-activates the sluggish digestive organs and flushes out the harmful toxins to give you a flat belly. This pose is also beneficial to legs as it facilitates deep breathing for better circulation of oxygen to different organs of the body. Another positive outcome of this asana is that stretches the groin, hips, and legs reducing body pains caused by stiffness of these organs.

  • Parvatasana (The Mountain Pose): Place both your legs close to each other with hands placed on the floor and bend your body at the hip to form an arch-like shape that resembles a mountain or parvata. You should be exhaling while performing this pose.



This position resembles like a downward-facing dog and stretches your arms, shoulders, calves, and hamstrings to tone your legs, ankles, and arms. The asana is very beneficial to people who suffer from complexities arising from flat feet, for example, pain in the heel bone and calcaneal spurs. The pose also improves circulation of blood to different parts of the body particularly the brain.

  • Ashtangana Namaskar (Salutation with eight limbs): Place you firmly on the ground in a Saashtanga Namaskar pose. All the eight parts of your body (anga) should be touching Mother Earth- your head, thigh, eyes, mind, feet, hands, and ears. Your feet, knees, chest, and forehead should also be touching the ground with your palms folded. Gradually turn your head from left to right so that each ear touches the ground. Inhale first and then exhale completely.



This asana works wonders for the entire body. With the knees, chin, and forehead pressed on the earth, this pose stretches your spine and strengthens the focal points on your vertebra, lubricates the muscular joints, forearms, and back thus enhancing your motor skills.

  • Bhujangasana (The Cobra Posture): As per the name, this posture resembles like a cobra. Lie on your stomach, raise your head slowly, keep your palms on the ground and bend your back backward in a cobra shape. While performing this pose, the individual is required to inhale slowly.



The Serpent or the Cobra Pose improves the blood circulation to relieve stress and disturbance in the head and the eyes. The pose is also favourable to burn fat around the belly by improving digestion and intestinal function.

  • Parvatasana (The Mountain Pose): Repeat Step No.5 as it is. The only difference is to stretch your right leg backward. Breathing pattern too remains the same i.e. exhale.



  • Ashwa Sanchalanasana (Equestrian Pose): Follow the step 4 with a change in leg position. Stretch your right leg to maximise the benefits of the pose and inhale.



  • Padahastana (The Hand to Foot Posture): Repeat Step No. 3. Breathing pattern to be followed is Exhale.



  • Hasta Uttansana (The Raised Arms Pose): Kindly repeat Step No. 2 and inhale while performing the asana.



  • Pranamasana (The Salutation Pose): Repeat Step No. 1 and exhale and inhale gradually.



Why is Surya Namaskar a powerful asana for overall wellness?

A review of the entire blog depicts several advantages of performing the cycle of Surya Namaskar, at dawn and facing the magnificent source of energy- THE GLORIOUS SUN.

When 2 Namaskarams are completed, it is defined as ‘One set’ of Surya Namaskar, and when performed 12 times, it is referred to 24 Surya Namaskaras.

According to health experts, regular practice of Surya Namaskar improves the critical functioning of the heart and the lungs, builds up immunity, increases muscle strength and endurance and enhances the flexibility of the joints and limbs. A cycle of 24 Surya Namaskars, practiced six days a week will go on long way to improve your BMI significantly.

Performing the asanas of Surya Namaskar is so intoxicating that your body simply falls in love with it. You will be motivated to practice the asanas every day without feeling monotonous and lethargic.

Hope you agree to the power of Surya Namaskar and practice it with complete devotion and sincerity. Do share your experiences with me on how the different poses helped you physically and emotionally.


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