Introduction
Welcome to the ultimate guide on unlocking the weight loss secrets of Surya Namaskar, the powerful yoga practice that can help you shed those extra pounds. Whether you’re a yoga enthusiast or a beginner looking for an effective way to lose weight, Surya Namaskar has got you covered. Surya Namaskar, also known as the Sun Salutation, is a sequence of twelve yoga poses that work together to create a holistic workout for your entire body. Not only does it boost your metabolism and improve digestion, but it also strengthens and tones your muscles. But what sets Surya Namaskar apart from other forms of exercise is its ability to connect your mind, body, and spirit. As you flow through each pose, you’ll experience a sense of tranquility and inner peace, feeling refreshed and rejuvenated. In this comprehensive guide, we’ll explore the various steps of Surya Namaskar, break down each pose, and reveal the science behind how it helps you lose weight. Get ready to embark on a transformative journey that will help you achieve your weight loss goals and improve your overall well-being. So grab your yoga mat and let’s get started on this life-changing adventure!
Does Surya Namaskar help with weight loss? How many days of Surya Namaskar practice is required for weight loss? What are the benefits of 108 Surya Namaskar? How many Surya Namaskar in a day is required to lose weight? How many calories does one Surya Namaskar burn?
If you are searching for answers to any of the questions mentioned above, you have come to the right place. This article attempts to answer these questions.
Surya Namaskar and Weight Loss
Importance of Ideal Body Weight
Everyone knows the importance of maintaining the ideal body weight for healthy living. A higher-weight person is prone to diseases like Coronary Heart Disease, Type II Diabetes, High Blood Pressure, Stroke, and certain cancers. Maintaining an ideal body weight will help to prevent these diseases. Not only that. Anyone who already has any of these diseases should maintain the ideal body weight to get control over them.
How to Maintain the Ideal Body Weight
Maintaining a healthy weight is intricately linked to the delicate balance between the energy derived from the calories consumed through food and the energy expended during various activities. Weight management essentially boils down to a fundamental equation: the calories you ingest versus the calories you burn. This dynamic interplay serves as the cornerstone for understanding how our bodies either gain or shed weight.
To embark on a journey toward weight loss, it is imperative to create a caloric deficit, meaning that the energy expended must surpass the energy consumed. This fundamental principle underscores the significance of both diet and exercise in the realm of weight management. Your dietary choices directly impact the caloric intake, while physical activities and exercise contribute to the calories burned.
Apart from the balanced diet, equally important is the role of exercise in the weight loss equation. Regular physical activity not only expends calories but also enhances overall well-being. Incorporating sun salutation into your exercises contributes to an effective weight-loss strategy. Furthermore, consistent physical activity promotes muscle development, which, in turn, can boost metabolism, facilitating more efficient calorie burning.
Why One Should Select Surya Namaskar to Lose Weight?
For a daily exercise plan, you have plenty of options to choose from, like walking, swimming, Gym, and Yoga. The following table shows the calories burnt for some exercises for a person with a weight of 155 pounds.
| Activity (30 minutes) | Calories Burnt |
|---|---|
| Walking | 149 |
| Swimming | 223 |
| Weight Lifting | 112 |
| Stretching, Hatha Yoga | 149 |
| Aerobics | 205 |
In a half-hour timeframe, engaging in the rhythmic practice of twelve Surya Namaskars proves to be a notably efficient calorie-burning activity. One Sun-Salutation is approximately 13.91 calories, cumulatively amounting to a total calorie burn of around 167 in the given duration. This calorie expenditure surpasses the benefits of both walking and weight lifting. Notably, unlike some other activities, Surya Namaskars demand minimal preconditions, offering a convenient and accessible workout option. In contrast to activities like swimming that require specific environments, weather conditions, or access to facilities, Sun-Salutation stands out as a versatile and effective exercise choice.
Surya Namaskar, presents a distinct advantage in the realm of exercise, eliminating the need for any specialized equipment, a notable departure from weight lifting, which often requires various pieces of gear. Unlike walking, where only the arms and legs are primarily engaged, the Sun Salutation involves a comprehensive workout. This sequence encompasses dynamic movements that stretch not only the legs and arms but also intricately engage the neck and spine joints. This holistic approach ensures an all-encompassing development of fitness and flexibility, offering a more well-rounded exercise experience. The multifaceted benefits derived from this dynamic sequence make it a superior option, promoting a balanced and comprehensive enhancement of physical well-being over other forms of exercise.
108 Surya Namaskar
What is 108 Surya Namaskar
The practice of Mantra Japa involves the daily repetition of a specific mantra for a designated number of times. Typically, this number is a multiple of 108. In Hinduism, it is common to include the repetition of a mantra in multiples of 108 as part of any prayer to God. As a result, performing 108 Surya Namaskar has become a traditional form of prayer.
How to do 108 Surya Namaskar?
For beginners, attempting 108 Sun Salutations may seem overwhelming. Gradual progression is key. Start by increasing the number of rounds each week. A tentative schedule, outlined in the following table, serves as a helpful guide to gradually build stamina and proficiency in performing this challenging but rewarding sequence.
| Week No | No of rounds | Calories Burned Approx. |
|---|---|---|
| 1 | 6 | 80 |
| 2 | 12 | 170 |
| 3 | 24 | 330 |
| 4 | 36 | 500 |
| 5 | 48 | 670 |
| 6 | 60 | 830 |
| 7 | 72 | 1000 |
| 8 | 86 | 1170 |
| 9 | 94 | 1330 |
| 10 | 108 | 1500 |
108 Surya Namaskar and Weight Loss
Setting aside religious considerations, it’s worthwhile to explore the weight loss benefits of practicing 108 Surya Namaskars. Each round of this dynamic sequence expends roughly 13.91 calories, culminating in an impressive total of around 1500 calories for the entire 108 rounds. However, it’s crucial to approach this regimen with caution—it’s not universally suitable. Reserved for those aiming for robust weight loss, particularly individuals grappling with obesity, this intensive practice demands careful consideration. For those with varying fitness goals and capabilities, the flexibility to choose between 12 to 108 rounds exists, allowing for a personalized approach aligned with individual requirements and capacities. This nuanced perspective highlights the adaptability of the Surya Namaskar practice, catering to diverse health and fitness needs.
Surya Namaskar and Weight Loss FAQ
Initiating a successful weight management strategy involves initially determining a target weight. Subsequently, establish a specific number of rounds for daily practice to achieve this goal. Once the target weight is attained, a maintenance plan can be implemented, with a reduced number of rounds, typically six or twelve, ensuring the preservation of the achieved weight and overall well-being.
Six to twelve rounds are enough for a person with normal weight.
It is not necessary, if not for spiritual reasons. If anyone wants to perform more rounds than required, he should adjust his diet plan suitably.
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