Surya Namaskar is the Sanskrit identify for a sequence of twelve yoga asanas referred to as a Sun Salutation. The time period combines Sanskrit phrases, Surya and Namaskar, that means Sun and Salutation. The follow of Surya Namaskar began from the ritual of paying respect to the Sun God. In Vedic custom, the Sun symbolises consciousness and the Divine.
The actual starting of Surya Namaskar will not be documented. Some consider it to be 1000’s of years outdated, whereas some consider that designed by the raja of Aundh within the twentieth century to accompany historic Vedic mantras which honour the Sun.
Surya Namaskar is historically a morning follow. The sequence engages all muscle groups, organs, techniques and chakras. In addition, as one perfects the posture and learns to control respiratory. In addition, the cardiovascular nature of the exercise ensures to make the practitioners bodily match. According to yoga consultants, repeated Surya Namaskar follow hastens weight reduction. In addition, the precision of the sequences results in focus and stillness of thoughts.
Surya Namaskar: A Holistic Approach to Weight Loss
It is a complete exercise for the physique, thoughts and spirit. It is usually launched in the beginning of a extra prolonged yoga follow. Surya Namaskar is thought for its quite a few well being advantages, together with weight reduction, firming, flexibility, endurance, and psychological readability. However, the variety of Surya Namaskars wanted for weight reduction is determined by the practitioner’s health degree, well being situation, present weight and degree of follow.
The calorie-burning skill of Surya Namaskar is subjective. However, 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 until mixed with a well-rounded weight reduction plan that features a balanced eating regimen, common train, energy coaching, and different wholesome life-style practices.
When one is a newbie to yogic follow, 5-10 rounds of Surya Namaskar day by day and step by step growing the variety of rounds over time could be a good method.
Shalika’s Incredible Weight Loss Journey – Lost 38 kgs in 12 Months
Chat with us to get began in your well being and health journey >> https://hlfy.me/YT_Video
This article 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, respiratory, and a number of other different components. So complicated yoga with some other type of train is a limiting thought. Yoga is extra than simply bodily exercise. However, analysis exhibits that yoga can have a optimistic impression on metabolism. Power yoga, vinyasa, and ashtanga are bodily the more difficult types of yoga. On the opposite hand, restorative yoga is a slower type that primarily heals the system and reduces irritation. However, even common follow of restorative yoga ensures weight reduction.
According to 1 examine, restorative yoga successfully assisted overweight ladies in shedding pounds, together with stomach fats. These outcomes maintain explicit promise for these whose physique weight makes practising extra strenuous yoga difficult.
According to research, sustained yoga instils behavioural change and weight reduction, improves mindfulness, and relieves stress. According to 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. However, the load loss proportion didn’t differ foundation the kind of yoga follow ( restorative hatha yoga or extra vigorous vinyasa yoga). In most types of yoga, variations of Surya Namaskar or some elements of the sequence get carried out. So, one can attribute Surya Namaskar and a few of its sequences to be liable for weight reduction.
Only one revealed examine has seemed particularly at Surya Namaskar, which states that common follow of Surya Namaskar could preserve or enhance cardiorespiratory health and promote weight administration.
Summary
Yoga is a mixture of bodily exercise, mindfulness, and respiratory that may positively impression 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 follow can result in behavioural adjustments, improved mindfulness, and stress reduction. 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:
- Pranamasana (Prayer Pose)
- Urdhva Hastasana (Upward Salute)
- Uttanasana (Standing Forward Fold)
- Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
- Chaturanga Dandasana (Plank Pose)
- Ashtanga Namaskara (Eight Limbed Salute)
- Bhujangasana (Cobra Pose)
- Adho Mukha Svanasana (Downward-facing Dog Pose)
- Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
- Uttanasana (Standing Forward Fold)
- Urdhva Hastasana (Upward Salute)
- Pranamasana (Prayer Pose)
Some Forms of Surya Namaskar
Sivananda Surya Namaskar
Sivananda Surya Namaskar entails a steady sequence of twelve postures. Here, transitioning from one pose to the subsequent 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: Type A and B
The Ashtanga Surya Namaskar sequence is often in the beginning of an Ashtanga yoga follow. It is a warm-up for the physique, and the motion is in sync with respiratory. 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. Both sequence variations embrace ahead folds, lunges, plank pose, chaturanga dandasana (low plank), upward-facing canine, and downward-facing canine, amongst others. The main distinction between the A and B variations is that the B variation incorporates extra postures that concentrate on constructing energy within the higher physique, notably within the shoulders and arms.
Iyengar Surya Namaskar
In Iyengar Surya Namaskar, every pose is held longer. It is a modified model of the standard solar salutation sequence developed by the late yoga grasp B.Okay.S. Iyengar. It emphasises correct alignment, gradual and relaxed motion, and the utilization of props within the type of blankets, bricks, straps and so on. This type focuses on sustaining correct alignment and method in every posture of the sequence. The lengthier maintain results in a deeper understanding and connection between every pose and the practitioner.
Summary
The three most recognized types of Surya Namaskar are Sivananda, Ashtanga (Type A and B), and Iyengar. Each type entails a sequence of yoga postures, however they differ within the variety of postures, the tempo, and the give attention to alignment, respiratory, and strength-building.
100 Surya Namaskars: Why is it thought-about the Holi Grail of Weight Loss?
Performing 100 Surya Namaskars, or Sun Salutations, is extremely talked about as a magical answer to turning into measurement zero. This follow entails performing the whole sequence 100 instances in a row. That means performing 1200 reps of the poses constantly. The sequence consists of dynamic actions that have interaction a number of muscle teams, together with the arms, legs, and core. Also, this could result in a rise in muscle mass and an enchancment in general physique composition.
The follow will help enhance cardiovascular well being and increase metabolism, aiding in weight reduction. For instance, suppose one eats mindfully and has no different well being situations. In that case, one will probably drop some pounds with 100 Surya Namaskars. On the opposite hand, if one performs some other train on the similar depth, it might lead to equal weight reduction.
Weight loss is feasible when the physique burns extra energy than it consumes over time. Therefore, a constant and well-rounded train routine and a nutritious diet are important for weight reduction. However, Surya Namaskar could be a invaluable addition to a weight reduction routine.
So How Much of Surya Namaskar is Optimum?
Yoga will help you drop some pounds, so practise it as typically as potential. Start small in case you are a newbie. Begin with a 20-minute follow and work your means up from there. Depending in your health degree, 5 to 10 rounds of Surya Namaskar and delicate stretchings like Tadasana, Cobra, Bridge, and Savasana are glorious methods to construct a routine.
You can use this to extend your flexibility and energy whereas avoiding accidents. Take a day’s break each week.
Summary
Performing 12 Surya Namaskars (Sun Salutations) is taken into account a magical answer to weight reduction on account of its skill to interact a number of muscle teams, increase metabolism, and enhance cardiovascular well being. However, a constant train routine and a nutritious diet are additionally important for weight reduction. Starting with 5 to 10 rounds of Surya Namaskar and delicate stretches is a wonderful method to construct a routine and keep away from accidents.
Health Benefits of Surya Namaskar
Improved Blood Circulation
The strategy of inhaling and exhaling throughout Surya Namaskar helps oxygenate the lungs. In addition, 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 enhancing your intestine well being. According to research, it’s particularly useful in coping with digestive points in outdated age folks.
Luminous Skin and Lush Hair
Surya Namaskar offers 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 Muscles and Joints
You stretch and strengthen your muscle groups, joints, tendons, and skeletal system by performing the Surya Namaskar. The adjustments additionally assist your backbone’s flexibility. In addition, as you practise the poses, you grow to be extra versatile and agile, enhancing the operate of your important inside organs.
Destresses The Body and Mind
If achieved 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.
Summary
Surya Namaskar, a yoga follow, has a number of well being advantages, together with improved blood circulation, enhanced digestive system, higher pores and skin and hair, stronger muscle groups and joints, and diminished stress and nervousness.
Precaution
Always examine together with your physician to make sure that Surya Namaskar doesn’t worsen your current situation. According to a examine, performing yoga incorrectly will negatively have an effect on numerous physique elements. Therefore, to attain the specified outcomes, practise the sequence accurately underneath the course of a certified yoga teacher. In addition, earlier than performing any yoga posture, folks with weight problems, harm, coronary heart situations, excessive or low blood strain, and diabetes ought to all the time seek the advice of their physician and a yoga teacher.
Before Surya Namaskar, sit on Padmasana or Vajrasana and focus in your respiratory whereas chanting Om or regulating your respiratory. You could embrace Pranayama for about 5 to 10 minutes. Once 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 follow the sequence at the least after 2-3 hours of getting a meal. Apart out of your follow, give attention to what you eat. Please embrace salads, fruits, and fibre in your eating regimen. For a wholesome digestive tract, eat 8 to 10 glasses of water day by day, on the very least.
Summary
Before performing Surya Namaskar, you could examine with a physician 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 follow the sequence at the least 2-3 hours after a meal. Additionally, give attention to consuming a nutritious diet and consuming sufficient water for a wholesome digestive tract.
HealthifyMe Suggestions
Instead of practising Surya Namaskar as a standalone exercise, you’ll be able to combine it into your day by day routine by breaking apart the twelve asanas into smaller segments of two or three asanas every. For instance, you’ll be able to carry out a warm-up routine of Pranamasana, Urdhva Hastasana and Uttanasana earlier than your morning stroll and repeat this sequence just a few instances earlier than transferring on to the subsequent set of asanas. You can carry out these sequences whereas taking breaks from work or throughout different idle instances all through the day to make it extra manageable and sustainable.
The Final Word
In conclusion, Surya Namaskar is a holistic follow providing quite a few psychological and bodily well being advantages. In addition, it promotes general health and well-being. Surya Namaskar gives a complete exercise for the physique. It will increase blood circulation and detoxes the physique. Regular follow of Surya Namaskar can tone the muscle, enhance muscle fats ratio, and assist handle weight.
Surya Namaskar positively impacts psychological well being. The synchronised respiratory and aware actions assist calm the thoughts, scale back stress, and enhance focus. In addition, 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 day by day routine could be a highly effective instrument for reaching a balanced and wholesome life-style. So, embrace the follow of Surya Namaskar and expertise the transformative advantages it will probably supply in your thoughts and physique.
Disclaimer: The goal of this text is simply to disperse data and lift consciousness. It doesn’t intend to interchange medical recommendation from professionals. For additional data, please contact our licensed nutritionists Here.
Frequently Asked Questions
Q: What is Surya Namaskar?
A: Surya Namaskar is a sequence of 12 yoga poses usually carried out within the morning to supply symbolical prayer to the Sun God. It entails a collection of breath-synchronised actions that may improve energy, flexibility, and common well-being.
Q: Is Surya Namaskar efficient for weight reduction?
A: Combining Surya Namaskar with a balanced eating regimen and common train helps you drop some pounds. It aids in boosting coronary heart fee, enhances metabolism, and encourages calorie burning, which will help drop some pounds. Weight loss, nonetheless, additionally is determined by numerous different components corresponding to dietary habits, metabolism and general life-style.
Q: How many Surya Namaskars ought to I do for weight reduction?
A: You ought to carry out Surya Namaskars that will help you drop some pounds, relying in your diploma of consolation and health. For newbies, it’s suggested to begin with 5 rounds (10 units) after which step by step enhance the repetitions as stamina improves. Advanced practitioners ought to try for 15- 25 rounds (30 to 50 units) or maybe extra. For personalised recommendation, all the time converse with a licensed yoga teacher.
Q: How typically ought to I do Surya Namaskar for weight reduction?
A: It is suggested to carry out Surya Namaskar at the least 3-5 instances weekly to drop some pounds. The frequency could change primarily based in your health degree, schedule, and different components. It is 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. Consistent follow and an excellent eating regimen and life-style could produce optimistic ends in just a few weeks to months. However, outcomes range 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 is essential to heat up appropriately, preserve correct type, take note of your physique, and chorus from overexerting your self when performing Surya Namaskar. Beginners ought to take it gradual and construct their means up. For protected and useful follow, it’s instructed that you just converse with a licensed yoga teacher, particularly you probably have any medical issues.
Q: Can newbies do Surya Namaskar for weight reduction?
A: Yes, newbies can also carry out the Surya Namaskar to drop some pounds. However, it’s essential to start step by step and underneath the supervision of a instructor. Beginners ought to consider mastering correct type and respiratory strategies and progressively growing follow depth as their degree of health rises. It is essential to train mindfully and chorus from exerting your self excessively.
Q: What is the very best time to do Surya Namaskar for weight reduction?
A: The greatest time to carry out Surya Namaskar is determined by your schedule and preferences. You can do it within the morning to get your day began or within the night as a part of your nightly routine. The purpose is to stay constant and select an optimum time in your physique and also you.
Q: Can Surya Namaskar be achieved during times for weight reduction?
A: Yes, you’ll be able to carry out Surya Namaskar during times. To practise comfortably, nonetheless, you could take note of your physique. The greatest plan of action is to keep away from vigorous train and as an alternative select light motions for those who expertise ache or discomfort throughout your menstrual cycle. It is greatest to keep away from inverted positions and gently range your poses. It’s greatest 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, energy, and stamina. It may also assist with posture and stability if achieved accurately and persistently.
Research Sources
1. A Different Weight Loss Experience: A Qualitative Study Exploring the Behavioral, Physical, and Psychosocial Changes Associated with Yoga That Promote Weight Loss by A. Ross
https://www.hindawi.com/journals/ecam/2016/2914745/
2. Health Benefits of Restorative Yoga Include Trimming Fat, NIH-Funded Study Finds by Mary Caffrey
3. Yoga: What You Need To Know by National Institute of Health
https://www.nccih.nih.gov/health/yoga-what-you-need-to-know
4. Adverse results of yoga: a nationwide cross-sectional survey by Holger Cramer
https://pubmed.ncbi.nlm.nih.gov/31357980/
5. National Center for Complementary and Integrative Health
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. Role of yoga remedy in enhancing 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. Adverse 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/
