How many surya namaskar for weight loss?
Team Gabit
6 months ago | 5 mins

How many surya namaskar for weight loss?

Lose weight with the power of Surya Namaskar. Our guide provides step-by-step instructions for effective results which will help you lose weight effectively.

A mainstay in traditional as well as modern yoga, Surya Namaskar is not a mere exercise but a sequence of various bodily movements that amalgamate into one holistic workout. This simple yet effective routine targets various muscle groups and strengthens the body.

Talking about the etymology, ‘Surya Namaskar’ literally translates to ‘Saluting the Sun,’ paying homage to the celestial body that holds profound significance in various spiritual and yogic traditions.

Delving deeper into the essence of Surya Namaskar, it becomes evident that this ancient yoga pose is more than a set of prescribed movements. It serves as a gateway to physical and mental well-being, with each pose carrying a purpose beyond the superficial. Exploring the nuances of Surya Namaskar unveils its potential benefits, including its role in weight loss, thereby prompting further inquiry into the optimal number of sets required to reap its rewards.

Read further to understand what this ancient yoga pose is about, does Surya Namaskar reduce weight, how many sets you need to do, and so on.

does surya namaskar help in weight loss

Understanding Surya Namaskar: What is it?

The exercise consists of 12 different yoga poses, and involves the movement of all the major muscle groups in the body. Owing to these reasons, it has long been a favourite for people who prefer to workout at home. Not only is it beneficial for improving flexibility and strength, but Surya Namaskar does help in weight loss as well.

To understand the functioning of Surya Namaskar, it is essential that you understand the poses:

Pranamasana (Prayer pose): Stand at the front of your mat, feet together, and palms pressed together in a prayer position at your chest. Take a few breaths here.

Hasta Uttanasana (Raised arms pose): Inhale, raise your arms overhead, arching slightly backward.

Hasta Padasana (Hand to foot pose): Exhale, bend forward at the hips, and bring your hands to the floor beside your feet.

Ashwa Sanchalanasana (Equestrian pose): Inhale, step your right leg back into a lunge, keeping your left knee bent and chest lifted.

Dandasana (Stick pose): Inhale, bring your left leg back, aligning your body in a straight line like a plank.

Ashtanga Namaskara (Salute with Eight Parts): Exhale, lower your knees, chest, and forehead to the floor, keeping your hips slightly raised.

Bhujangasana (Cobra pose): Inhale, slide forward into a gentle backbend, keeping your hands under your shoulders.

Parvatasana (Mountain pose): Exhale, lift your hips into an inverted V-shape, bringing your heels to the floor.

Ashwa Sanchalanasana (Equestrian pose – other leg): Inhale, step your right foot forward between your hands, returning to the lunge position.

Hasta Padasana (Hand to foot pose): Exhale, bring your left foot forward to meet your right, keeping your palms on the floor.

Hasta Uttanasana (Raised arms pose): Inhale, rise slowly, extending your arms overhead and arching slightly backward.

Pranamasana (Prayer pose): Exhale, bring your palms together in front of your chest. This completes one round.

You can repeat these steps, alternating the leading leg in the lunges, for the desired number of rounds. Each step is synchronised with the breath, promoting flexibility, strength, and mindfulness.

does surya namaskar help in weight loss

Surya Namaskar and weight loss

People often wonder, does Surya Namaskar help in losing weight? Simply put, yes. But to understand how exactly it is that Surya Namaskar helps in weight loss, it is important to understand the calories that are burnt during it, how many Surya Namaskar repetitions you need to perform, as well as the different functions it helps in.

A Calorie Burning Session

Surya Namaskar is known to burn a considerable amount of calories per repetition. On average, an adult human requires approximately 2000 calories to function normally. Any calories burnt above, or any calories consumed below, result in weight loss.

As per studies, Surya Namakar can burn up to 13.9 calories per sequence performed. If you were to perform 10-15 repetitions, you would burn the same amount of calories as you would running for 10 minutes at a speed of 12 km/h.

Metabolism booster

Surya Namaskar’s weight loss abilities goes beyond just burning calories. It works on more than just the external muscles, as it also helps in increasing blood circulation, improving the digestive system, as well as reducing inflammation.

These factors majorly aid in better functioning of the body, and also boost metabolism. This leads to efficient optimisation of the food consumed, and higher energy levels, which further add to the ability to workout better.

Mitigates stress 

One of the most important discoveries in modern biology is the contribution of stress to weight gain. Stress triggers the release of cortisol, a hormone associated with the body's fight-or-flight response. 

Elevated cortisol levels can lead to increased appetite, particularly for high-calorie and sugary foods. Additionally, chronic stress disrupts normal metabolic processes, promoting the accumulation of abdominal fat and contributing to weight gain over time.

Surya Namaskar is known to reduce stress levels. Poses such as the downward dog and cobra help ease anxiety, and strengthen the mind. 

does surya namaskar help in weight loss

How many Surya Namaskar per day?

A common question that everyone seems to have is, “How many sets of surya namaskar for weight loss?”

The answer can greatly vary. But to clarify, it greatly depends on your expertise and experience in yoga. Although a simple exercise, one needs to be eased into the routine to ensure a safe workout without risk of injury or burnout.

For a beginner looking to start Surya Namaskar to lose belly fat, 5 repetitions could be a good place to start. It allows you to truly feel the stretches and engage in a short workout, without feeling tired or exhausted.

For someone at an intermediate level, 10-15 repetitions are the norm. 12 is known as the ‘magic number’ in Surya Namaskar, as 12 repetitions turn it into an all-encompassing routine that is sure to test your endurance and leave you feeling content. 

For people at an advanced level, it is generally advisable to increase the number of repetitions slowly and steadily. The most important thing in any workout is to keep the progression stable so that it does not affect form and posture.

Benefits of regular Surya Namaskar practice

Surya Namaskar is often referred to as moving meditation, as it promotes mental clarity and focus. The flow of postures target the parasympathetic nervous system, reducing stress and promoting a sense of calm.

One of the most important benefits of Surya Namaskar is weight loss. Consistent practice of Surya Namaskar leads to improved posture and balance, and it also helps regulate hormonal functions, supporting overall metabolic health.

Surya Namaskar's integration of mindfulness and breathwork cultivates a deeper mind-body connection, enhancing self-awareness and emotional well-being. As a holistic fitness routine, it acts as a catalyst for weight management, promoting both mental and physical resilience.

does surya namaskar help in weight loss

Diet and lifestyle tips to aid in Surya Namaskar

Optimising your diet and lifestyle can speed up weight loss through Surya Namaskar, promoting overall well-being and energy. 

A nutritious breakfast full of complex carbohydrates and protein is the best source of energy to get you through the day,as it is rightly said that breakfast is the most important meal of the day. It is also crucial that you have plenty of water throughout the day.

For the best weight loss diet plan, a balanced diet should include fruits, vegetables, proteins, and whole grains to support muscle recovery and promote optimal health. Consider consuming a light snack, like a piece of fruit or curd, about an hour before your practice for sustained energy.

Hugely underrated, a consistent sleep schedule heavily supports recovery and muscle growth, as rest plays a pivotal role in overall fitness. Additionally, minimise stress through mindfulness practices, such as meditation or deep breathing exercises, to complement the calming aspects of Surya Namaskar.

does surya namaskar help in weight loss

Precautions and contradictions

Although it is a considerably safe exercise, make it a point to consult your physician before starting any new workout routine, to ensure that it does not affect any health conditions you may have. 

Researchers have previously stated that improper yoga practice can heavily  impact different body parts, underscoring the importance of correct execution under the guidance of a qualified instructor.

It is a good idea to prepare for your Surya Namaskar session by starting out in Padmasana or Vajrasana. Ensure that you’re properly hydrated, and haven’t had a meal right before the workout.

does surya namaskar help in weight loss

Incorporate Surya Namaskar into your daily routine

There is no better time to exercise than the break of dawn! But alas, for our work schedules, the late nights, and the pesky morning alarms. Regardless, it is best to perform your exercises at the start of your day, before you get bogged down by the mundane tasks and obligations of life.

It is easy to incorporate a quick workout in the morning, before you leave for work, university, or whatever the day has in store for you. To start with, you can begin the day with an early breakfast, followed by a shower, some meditation, before you get to the Surya Namaskar. 

This allows you to get important tasks out of the way, while also ensuring sufficient time between your meal and your workout.

does surya namaskar help in weight loss


To sum it up, Surya Namaskar is a one-of-a-kind workout sequence that engages more than just your muscles, extending the wellness to your digestive system, as well as your mind. The benefits are plenty, and it eliminates the risks that come with intense cardio or heavy weights.

The weight loss benefits of Surya Namaskar make it the perfect workout to burn those extra calories. It also greatly enhances your abilities, in terms of strength, endurance, and flexibility.

Do consider including it in your daily routine, and give your day a healthy start. If you’re suffering from any medical conditions, ensure you consult your doctor before working out.

Frequently Asked Questions

How effective is Surya Namaskar for weight loss?

Surya Namaskar is highly effective for weight loss. It engages major muscle groups, burning calories and promoting a calorie deficit, a key factor in weight management. Surya Namaskar reduces belly fat and also boosts metabolism, improves blood circulation, and reduces stress, contributing to an overall healthier and more efficient body.

How many rounds of Surya Namaskar should I do daily for weight loss?

The number of Surya Namaskar rounds depends on your fitness level. Beginners may start with 5 rounds, gradually increasing to 10-15 for intermediate practitioners. Advanced individuals can slowly raise the repetitions. Quality is crucial, ensuring proper form and avoiding burnout. Consistency is key for sustainable weight loss, so find a balance that suits your capability and gradually progress.

Can beginners start with Surya Namaskar for weight loss?

Yes, beginners can certainly start with Surya Namaskar for weight loss. Initiating with 5 rounds allows newcomers to feel the stretches without exhaustion. Focus on mastering the poses, ensuring correct form and posture. As strength and endurance improve, gradually increase the repetitions. It's essential to consult a physician before starting any new workout routine and seek guidance from a qualified yoga instructor to ensure proper execution.

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