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How Many Surya Namaskar For Weight Loss? A Detailed Information: HealthifyMe


Surya Namaskar is the Sanskrit title for a sequence of twelve yoga asanas often known as a Solar Salutation. The time period combines Sanskrit phrases, Surya and Namaskar, that means Solar and Salutation. The apply of Surya Namaskar began from the ritual of paying respect to the Solar God. In Vedic custom, the Solar symbolises consciousness and the Divine.

The precise starting of Surya Namaskar just isn’t documented. Some imagine it to be hundreds of years outdated, whereas some imagine that designed by the raja of Aundh within the twentieth century to accompany historic Vedic mantras which honour the Solar.

Surya Namaskar is historically a morning apply. The sequence engages all muscle mass, organs, techniques and chakras. As well as, as one perfects the posture and learns to control respiration. As well as, the cardiovascular nature of the exercise ensures to make the practitioners bodily match. In keeping with yoga consultants, repeated Surya Namaskar apply hastens weight reduction. As well as, the precision of the sequences results in focus and stillness of thoughts.

Surya Namaskar: A Holistic Strategy to Weight Loss

It’s a complete exercise for the physique, thoughts and spirit. It’s usually launched at the start of a extra prolonged yoga apply. Surya Namaskar is understood for its quite a few well being advantages, together with weight reduction, firming, flexibility, endurance, and psychological readability. Nonetheless, the variety of Surya Namaskars wanted for weight reduction is determined by the practitioner’s health stage, well being situation, present weight and stage of apply. 

The calorie-burning means of Surya Namaskar is subjective. Nonetheless, on common, performing one spherical of Surya Namaskar can burn roughly 13-17 energy for an individual weighing round 150 lbs (68 kg). 

No magic numbers assure weight reduction except mixed with a well-rounded weight reduction plan that features a balanced food plan, common train, power coaching, and different wholesome way of life practices.

When one is a newbie to yogic apply, 5-10 rounds of Surya Namaskar each day and regularly growing the variety of rounds over time generally is a good method. 

This text will discover the quite a few advantages of Surya Namaskar for each the thoughts and physique, backed by scientific analysis. 

Yoga, Surya Namaskar and Weight Loss: What Does Science Say?

Yoga is a lifestyle combining mindfulness, asanas, mudras, respiration, and a number of other different components. So complicated yoga with every other type of train is a limiting thought. Yoga is extra than simply bodily exercise. Nonetheless, analysis reveals that yoga can have a optimistic affect on metabolism. Energy yoga, vinyasa, and ashtanga are bodily the tougher types of yoga. Then again, restorative yoga is a slower kind that primarily heals the system and reduces irritation. Nonetheless, even common apply of restorative yoga ensures weight reduction. 

In keeping with one examine, restorative yoga successfully assisted overweight ladies in shedding weight, together with stomach fats. These outcomes maintain explicit promise for these whose physique weight makes practising extra strenuous yoga difficult. 

In keeping with research, sustained yoga instils behavioural change and weight reduction, improves mindfulness, and relieves stress. In keeping with a brand new examine, yoga as a part of a 6-month weight-loss program for overweight or obese adults was useful in weight reduction. Nonetheless, the burden loss proportion didn’t differ foundation the kind of yoga apply ( restorative hatha yoga or extra vigorous vinyasa yoga). In most types of yoga, variations of Surya Namaskar or some components of the sequence get carried out. So, one can attribute Surya Namaskar and a few of its sequences to be chargeable for weight reduction.

Just one revealed examine has regarded particularly at Surya Namaskar, which states that common apply of Surya Namaskar could preserve or enhance cardiorespiratory health and promote weight administration.

Abstract

Yoga is a mixture of bodily exercise, mindfulness, and respiration that may positively affect metabolism and help with weight reduction, together with stomach fats. Restorative yoga may be useful for these with weight problems and mobility challenges, and sustained yoga apply can result in behavioural modifications, improved mindfulness, and stress aid. Surya Namaskar, a typical sequence in yoga, could contribute to weight reduction and cardiorespiratory health.

Surya Namaskar and the 12 Asanas

The twelve asanas which comprise Surya Namaskar are:

  1. Pranamasana (Prayer Pose)
  2. Urdhva Hastasana (Upward Salute)
  3. Uttanasana (Standing Ahead Fold)
  4. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
  5. Chaturanga Dandasana (Plank Pose)
  6. Ashtanga Namaskara (Eight Limbed Salute)
  7. Bhujangasana (Cobra Pose)
  8. Adho Mukha Svanasana (Downward-facing Canine Pose)
  9. Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
  10. Uttanasana (Standing Ahead Fold)
  11. Urdhva Hastasana (Upward Salute)
  12. Pranamasana (Prayer Pose)

Some Types of Surya Namaskar

Sivananda Surya Namaskar

Sivananda Surya Namaskar includes a steady sequence of twelve postures. Right here, transitioning from one pose to the following is restorative and gradual. The sequence usually consists of variations of ahead folds, lunges, plank pose, cobra pose, and downward-facing canine, amongst others. The tempo is reasonable, specializing in inhalation, exhalation and holding of breath. 

Ashtanga Surya Namaskar: Kind A and B

The Ashtanga Surya Namaskar sequence is normally at the start of an Ashtanga yoga apply. It’s a warm-up for the physique, and the motion is in sync with respiration. It consists of two rounds of 5 solar salutations, every incorporating A and B variations of the sequence.

The A variation of Ashtanga Surya Namaskar consists of 9 postures, whereas the B variation consists of 17. Each sequence variations embody ahead folds, lunges, plank pose, chaturanga dandasana (low plank), upward-facing canine, and downward-facing canine, amongst others. The first distinction between the A and B variations is that the B variation incorporates extra postures that concentrate on constructing power within the higher physique, significantly within the shoulders and arms.

Iyengar Surya Namaskar

In Iyengar Surya Namaskar, every pose is held longer. It’s a modified model of the standard solar salutation sequence developed by the late yoga grasp B.Ok.S. Iyengar. It emphasises correct alignment, gradual and relaxed motion, and the utilization of props within the type of blankets, bricks, straps and many others. This kind focuses on sustaining correct alignment and approach in every posture of the sequence. The lengthier maintain results in a deeper understanding and connection between every pose and the practitioner. 

Abstract

The three most identified types of Surya Namaskar are Sivananda, Ashtanga (Kind A and B), and Iyengar. Every kind includes a sequence of yoga postures, however they differ within the variety of postures, the tempo, and the concentrate on alignment, respiration, and strength-building.

100 Surya Namaskars: Why is it thought of the Holi Grail of Weight Loss?

Performing 100 Surya Namaskars, or Solar Salutations, is very talked about as a magical resolution to changing into dimension zero. This apply includes performing the entire sequence 100 occasions in a row. Meaning performing 1200 reps of the poses constantly. The sequence consists of dynamic actions that interact a number of muscle teams, together with the arms, legs, and core. Additionally, this will result in a rise in muscle mass and an enchancment in general physique composition. 

The apply might help enhance cardiovascular well being and enhance metabolism, aiding in weight reduction. For instance, suppose one eats mindfully and has no different well being circumstances. In that case, one will probably shed pounds with 100 Surya Namaskars. Then again, if one performs every other train on the similar depth, it might lead to equal weight reduction.  

Weight reduction is feasible when the physique burns extra energy than it consumes over time. Due to this fact, a constant and well-rounded train routine and a nutritious diet are important for weight reduction. Nonetheless, Surya Namaskar generally is a useful addition to a weight reduction routine.

So How A lot of Surya Namaskar is Optimum?

Yoga might help you shed pounds, so practise it as typically as potential. Begin small in case you are a newbie. Start with a 20-minute apply and work your approach up from there. Relying in your health stage, 5 to 10 rounds of Surya Namaskar and delicate stretchings like Tadasana, Cobra, Bridge, and Savasana are glorious methods to construct a routine. 

You should utilize this to extend your flexibility and power whereas avoiding accidents. Take a day’s break each week.

Abstract

Performing 12 Surya Namaskars (Solar Salutations) is taken into account a magical resolution to weight reduction because of its means to interact a number of muscle teams, enhance metabolism, and enhance cardiovascular well being. Nonetheless, a constant train routine and a nutritious diet are additionally important for weight reduction. Beginning with 5 to 10 rounds of Surya Namaskar and delicate stretches is a superb solution to construct a routine and keep away from accidents.

Well being Advantages of Surya Namaskar

Improved Blood Circulation

The method of inhaling and exhaling throughout Surya Namaskar helps oxygenate the lungs. As well as, the wholesome circulation of latest blood all through the physique is an effective way to rid the physique of carbon dioxide and poisonous chemical compounds. The physique and thoughts, after that, really feel relaxed and recent.

Improves the Digestive System

Surya Namaskar enhances the effectivity of your digestive system by enabling the digestive organs to carry out extra successfully. The ahead bend posture assists in growing bettering your intestine well being. In keeping with research, it’s particularly useful in coping with digestive points in outdated age folks. 

Luminous Pores and skin and Lush Hair

Surya Namaskar provides you glowing pores and skin and wholesome hair. Surya Namaskar stimulates blood circulation, which aids in reviving the face’s pure gentle, prevents wrinkles, and makes your pores and skin seem youthful and extra vibrant.

Strengthens Muscle tissue and Joints

You stretch and strengthen your muscle mass, joints, tendons, and skeletal system by performing the Surya Namaskar. The modifications additionally assist your backbone’s flexibility. As well as, as you practise the poses, you develop into extra versatile and agile, bettering the operate of your very important inner organs.

Destresses The Physique and Thoughts

If carried out accurately, yoga poses assist calm and soothe the mind. Conversely, Surya Namaskar postures like downward canine and cobra pose gently stimulate the nervous system, ease nervousness, and strengthen it, all of which have optimistic assist.

Abstract

Surya Namaskar, a yoga apply, has a number of well being advantages, together with improved blood circulation, enhanced digestive system, higher pores and skin and hair, stronger muscle mass and joints, and decreased stress and nervousness.

Precaution

At all times verify together with your physician to make sure that Surya Namaskar doesn’t worsen your present situation. In keeping with a examine, performing yoga incorrectly will negatively have an effect on varied physique components. Due to this fact, to realize the specified outcomes, practise the sequence accurately beneath the path of a professional yoga teacher. As well as, earlier than performing any yoga posture, folks with weight problems, harm, coronary heart circumstances, excessive or low blood strain, and diabetes ought to at all times seek the advice of their physician and a yoga teacher. 

Earlier than Surya Namaskar, sit on Padmasana or Vajrasana and focus in your respiration whereas chanting Om or regulating your respiration. Chances are you’ll embody Pranayama for about 5 to 10 minutes. When you full Surya Namaskar, go into Yoga Nidra. 

To stop harm, carry out the postures on a clear mat, carpet, or rug. You also needs to apply the sequence no less than after 2-3 hours of getting a meal. Aside out of your apply, concentrate on what you eat. Please embody salads, fruits, and fibre in your food plan. For a wholesome digestive tract, eat 8 to 10 glasses of water each day, on the very least.

Abstract

Earlier than performing Surya Namaskar, you have to verify with a health care provider to make sure it’s protected in your situation. Practising yoga incorrectly can negatively have an effect on the physique. To stop harm, carry out the postures on a clear floor and apply the sequence no less than 2-3 hours after a meal. Moreover, concentrate on consuming a nutritious diet and consuming sufficient water for a wholesome digestive tract.

HealthifyMe Recommendations

As a substitute of practising Surya Namaskar as a standalone exercise, you may combine it into your each day routine by breaking apart the twelve asanas into smaller segments of two or three asanas every. For instance, you may carry out a warm-up routine of Pranamasana, Urdhva Hastasana and Uttanasana earlier than your morning stroll and repeat this sequence just a few occasions earlier than transferring on to the following set of asanas. You may carry out these sequences whereas taking breaks from work or throughout different idle occasions all through the day to make it extra manageable and sustainable.

The Closing Phrase

In conclusion, Surya Namaskar is a holistic apply providing quite a few psychological and bodily well being advantages. As well as, it promotes general health and well-being. Surya Namaskar supplies a complete exercise for the physique. It will increase blood circulation and detoxes the physique. Common apply of Surya Namaskar can tone the muscle, enhance muscle fats ratio, and assist handle weight. 

Surya Namaskar positively impacts psychological well being. The synchronised respiration and conscious actions assist calm the thoughts, scale back stress, and enhance focus. As well as, practising Surya Namaskar at daybreak takes you nearer to the circadian rhythm. It helps create a deeper reference to oneself, resulting in a calmer state of being.

Incorporating Surya Namaskar into your each day routine generally is a highly effective instrument for reaching a balanced and wholesome way of life. So, embrace the apply of Surya Namaskar and expertise the transformative advantages it could actually supply in your thoughts and physique.

Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional info, please contact our licensed nutritionists Right here.

Steadily Requested Questions

Q: What’s Surya Namaskar?

A: Surya Namaskar is a sequence of 12 yoga poses usually carried out within the morning to supply symbolical prayer to the Solar God. It includes a sequence of breath-synchronised actions that may improve power, flexibility, and common well-being.

Q: Is Surya Namaskar efficient for weight reduction?

A: Combining Surya Namaskar with a balanced food plan and common train helps you shed pounds. It aids in boosting coronary heart price, enhances metabolism, and encourages calorie burning, which might help shed pounds. Weight reduction, nonetheless, additionally is determined by varied different elements resembling dietary habits, metabolism and general way of life.

Q: What number of Surya Namaskars ought to I do for weight reduction?

A: It’s best to carry out Surya Namaskars that will help you shed pounds, relying in your diploma of consolation and health. For novices, it’s suggested to start out with 5 rounds (10 units) after which regularly enhance the repetitions as stamina improves. Superior practitioners ought to try for 15- 25 rounds (30 to 50 units) or maybe extra. For personalised recommendation, at all times communicate with a licensed yoga teacher.

Q: How typically ought to I do Surya Namaskar for weight reduction?

A: It’s suggested to carry out Surya Namaskar no less than 3-5 occasions weekly to shed pounds. The frequency could change primarily based in your health stage, schedule, and different components. It’s essential to discover a stability that helps you and your physique whereas contemplating your general well being.

Q: How lengthy does it take to see weight reduction outcomes with Surya Namaskar?

A: Surya Namaskar for weight reduction produces a wide range of outcomes. Constant apply and a great food plan and way of life could produce optimistic ends in just a few weeks to months. Nonetheless, outcomes fluctuate relying on an individual’s general well being, frequency, and depth.

Q: Are there any precautions I ought to take whereas doing Surya Namaskar for weight reduction?

A: It’s essential to heat up appropriately, preserve correct kind, take note of your physique, and chorus from overexerting your self when performing Surya Namaskar. Freshmen ought to take it gradual and construct their approach up. For protected and helpful apply, it’s steered that you just communicate with a licensed yoga teacher, particularly in case you have any medical considerations.

Q: Can novices do Surya Namaskar for weight reduction?

A: Sure, novices can also carry out the Surya Namaskar to shed pounds. Nonetheless, it’s essential to start regularly and beneath the supervision of a trainer. Freshmen ought to focus on mastering correct kind and respiration strategies and progressively growing apply depth as their stage of health rises. It’s essential to train mindfully and chorus from exerting your self excessively.

Q: What’s the finest time to do Surya Namaskar for weight reduction?

A: The perfect time to carry out Surya Namaskar is determined by your schedule and preferences. You are able to do it within the morning to get your day began or within the night as a part of your nightly routine. The objective is to stay constant and select an optimum time in your physique and also you.

Q: Can Surya Namaskar be carried out in periods for weight reduction?

A: Sure, you may carry out Surya Namaskar in periods. To practise comfortably, nonetheless, you have to take note of your physique. The perfect plan of action is to keep away from vigorous train and as an alternative select mild motions in case you expertise ache or discomfort throughout your menstrual cycle. It’s best to keep away from inverted positions and gently fluctuate your poses. It’s finest to get personalised teaching throughout menstruating.

Q: What are the opposite advantages of doing Surya Namaskar moreover weight reduction?

A: Surya Namaskar has a number of benefits in your well being. It improves digestion, and blood circulation, reduces stress, and enhances common psychological and bodily well-being, serving to to extend flexibility, power, and stamina. It may additionally support with posture and stability if carried out accurately and persistently.

Analysis Sources

1. A Totally different Weight Loss Expertise: A Qualitative Examine Exploring the Behavioral, Bodily, and Psychosocial Adjustments Related to Yoga That Promote Weight Loss by A. Ross

https://www.hindawi.com/journals/ecam/2016/2914745/

2. Well being Advantages of Restorative Yoga Embody Trimming Fats, NIH-Funded Examine Finds by Mary Caffrey

https://www.ajmc.com/view/health-benefits-of-restorative-yoga-include-trimming-fat-nih-funded-study-finds

3. Yoga: What You Want To Know by Nationwide Institute of Well being

https://www.nccih.nih.gov/well being/yoga-what-you-need-to-know

4. Antagonistic results of yoga: a nationwide cross-sectional survey by Holger Cramer

https://pubmed.ncbi.nlm.nih.gov/31357980/

5. Nationwide Heart for Complementary and Integrative Well being

https://www.nccih.nih.gov/analysis/research-results/study-sees-beneficial-role-of-yoga-in-weight-loss-program-for-adults-with-obesity-or-overweight

6. Mody BS. Acute results 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. Position of yoga remedy in bettering digestive well being and high quality of sleep in an aged inhabitants: A randomised managed 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. Antagonistic results of yoga: a nationwide cross-sectional survey. BMC Complement Altern Med. 2019 Jul 29;19(1):190. DoI: 10.1186/s12906-019-2612-7. PMID: 31357980; PMCID: PMC6664709.

https://pubmed.ncbi.nlm.nih.gov/31357980/

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