Surya Namaskar, or Sun Salutation, is the ultimate “all-in-one” yoga practice. It consists of 12 powerful postures performed in a rhythmic flow, synchronized with your breath.
Doing 12 rounds of Surya Namaskar can burn roughly 160 calories, which is more than many other forms of cardio!
The 12 Steps of Surya Namaskar
- Pranamasana (Prayer Pose): Stand at the edge of your mat, feet together, hands in a prayer position at your chest. Exhale.
- Hastauttanasana (Raised Arms Pose): Lift your arms up and back, stretching the whole body from heels to fingertips. Inhale.
- Hastapadasana (Standing Forward Bend): Bend forward from the waist, bringing your hands down to the floor beside your feet. Exhale.
- Ashwa Sanchalanasana (Equestrian Pose): Push your right leg back as far as possible, drop the knee, and look up. Inhale.
- Dandasana (Stick/Plank Pose): Bring the left leg back to join the right, keeping your body in a straight line. Hold breath.
- Ashtanga Namaskara (Salute with Eight Parts): Gently bring your knees, chest, and chin to the floor. Your hips should remain slightly elevated. Exhale.
- Bhujangasana (Cobra Pose): Slide forward and lift your chest up, looking toward the ceiling. Keep elbows slightly bent. Inhale.
- Adho Mukha Svanasana (Downward-Facing Dog): Lift your hips and tailbone up to form an inverted ‘V’ shape. Exhale.
- Ashwa Sanchalanasana (Equestrian Pose): Bring the right foot forward between the hands. Look up. Inhale.
- Hastapadasana (Standing Forward Bend): Bring the left foot forward next to the right. Keep palms on the floor. Exhale.
- Hastauttanasana (Raised Arms Pose): Roll the spine up, lift your hands, and stretch backward. Inhale.
- Tadasana (Mountain Pose): Straighten the body and bring arms down to your sides. Exhale.
Why it’s great for Weight Loss:
- Boosts Metabolism: The rapid stretching and compressing of the body stimulates the endocrine system.
- Tones Muscles: It engages the core, arms, and legs simultaneously.
- Detoxifies: The deep breathing helps carbon dioxide leave the lungs and oxygenates the blood.
Benefits of Surya Namaskaar
Surya Namaskar is often called the “Complete Workout” because it impacts almost every system in your body—from your muscles to your hormones.
Here is a breakdown of the key benefits:
1. Physical Transformation
- Total Body Toning: It engages your core, arms, shoulders, and legs simultaneously, helping to lean out your muscles.
- Weight Loss: Research suggests that one round of Surya Namaskar burns roughly 13.9 calories. Doing 12 rounds can burn more calories than a 10-minute run.
- Improved Flexibility: The flow of stretching and compressing the spine improves overall body suppleness and joint health.
2. Internal Health & Digestion
- Boosts Metabolism: The alternating forward and backward bends massage your abdominal organs, which improves digestion and helps regulate appetite.
- Detoxification: The rhythmic breathing (Inhale/Exhale) ensures your lungs are thoroughly ventilated and your blood is well-oxygenated.
- Glowing Skin: By improving blood circulation to the face and head, it helps provide a natural glow and prevents early aging.
3. Mental & Hormonal Balance
- Stress Relief: It calms the nervous system and is known to reduce levels of cortisol (the stress hormone).
- Thyroid Regulation: Several poses (like Cobra and Downward Dog) stimulate the thyroid gland, which is crucial for maintaining a healthy weight.
- Improved Focus: The synchronization of breath and movement acts as a “moving meditation,” improving concentration and memory.