Surya Namaskar is the Sanskrit identify 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 follow 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 will not be documented. Some imagine it to be 1000’s of years previous, whereas some imagine that designed by the raja of Aundh within the twentieth century to accompany historical Vedic mantras which honour the Solar.
Surya Namaskar is historically a morning follow. The sequence engages all muscle tissue, organs, methods and chakras. As well as, as one perfects the posture and learns to manage respiratory. As well as, the cardiovascular nature of the exercise ensures to make the practitioners bodily match. In keeping with yoga specialists, repeated Surya Namaskar follow accelerates 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 sometimes launched originally 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. Nevertheless, the variety of Surya Namaskars wanted for weight reduction relies on the practitioner’s health stage, well being situation, present weight and stage of follow.
The calorie-burning means of Surya Namaskar is subjective. Nevertheless, 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 food plan, common train, power 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 steadily rising the variety of rounds over time is usually a good strategy.
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, respiratory, and a number of other different parts. So complicated yoga with every other type of train is a limiting thought. Yoga is extra than simply bodily exercise. Nevertheless, research reveals that yoga can have a optimistic influence on metabolism. Energy yoga, vinyasa, and ashtanga are bodily the tougher types of yoga. However, restorative yoga is a slower type that primarily heals the system and reduces irritation. Nevertheless, even common follow of restorative yoga ensures weight reduction.
In keeping with one study, restorative yoga successfully assisted overweight girls in dropping pounds, together with stomach fats. These outcomes maintain specific promise for these whose physique weight makes practising extra strenuous yoga difficult.
In keeping with studies, sustained yoga instils behavioural change and weight reduction, improves mindfulness, and relieves stress. In keeping with a brand new study, yoga as a part of a 6-month weight-loss program for overweight or chubby adults was useful in weight reduction. Nevertheless, the burden 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.
Just one revealed study has seemed particularly at Surya Namaskar, which states that common follow of Surya Namaskar could keep or enhance cardiorespiratory health and promote weight administration.
Yoga is a mixture of bodily exercise, mindfulness, and respiratory that may positively influence metabolism and help with weight reduction, together with stomach fats. Restorative yoga will be useful for these with weight problems and mobility challenges, and sustained yoga follow can result in behavioural modifications, 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 Ahead 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 Canine Pose)
- Ashwa Sanchalanasana (Equestrian Pose or Low Lunge)
- Uttanasana (Standing Ahead Fold)
- Urdhva Hastasana (Upward Salute)
- Pranamasana (Prayer Pose)
Some Types of Surya Namaskar
Sivananda Surya Namaskar
Sivananda Surya Namaskar entails a steady sequence of twelve postures. Right here, transitioning from one pose to the subsequent is restorative and gradual. The sequence sometimes contains 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 often originally of an Ashtanga yoga follow. It’s 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 contains 9 postures, whereas the B variation contains 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 target 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 normal 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 so on. This way 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.
The three most recognized types of Surya Namaskar are Sivananda, Ashtanga (Kind A and B), and Iyengar. Every type entails a sequence of yoga postures, however they differ within the variety of postures, the tempo, and the deal with alignment, respiratory, and strength-building.
100 Surya Namaskars: Why is it thought-about the Holi Grail of Weight Loss?
Performing 100 Surya Namaskars, or Solar Salutations, is very talked about as a magical resolution to turning into measurement zero. This follow entails performing the entire sequence 100 occasions in a row. Meaning performing 1200 reps of the poses repeatedly. The sequence consists of dynamic actions that have interaction a number of muscle teams, together with the arms, legs, and core. Additionally, this may result in a rise in muscle mass and an enchancment in total physique composition.
The follow may also 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 possible shed weight with 100 Surya Namaskars. However, if one performs every other train on the identical depth, it could end in equal weight reduction.
Weight reduction is feasible when the physique burns extra energy than it consumes over time. Subsequently, a constant and well-rounded train routine and a nutritious diet are important for weight reduction. Nevertheless, Surya Namaskar is usually a beneficial addition to a weight reduction routine.
So How A lot of Surya Namaskar is Optimum?
Yoga may also help you shed weight, so practise it as usually as potential. Begin small if you’re a newbie. Start with a 20-minute follow 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 wonderful methods to construct a routine.
You should use this to extend your flexibility and power whereas avoiding accidents. Take a day’s break each week.
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. Nevertheless, 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 strategy 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 substances. 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 rising bettering your intestine well being. In keeping with studies, it’s particularly useful in coping with digestive points in previous 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 tissue, 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 turn into extra versatile and agile, bettering the perform of your important inner organs.
Destresses The Physique and Thoughts
If carried out appropriately, 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 help.
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 tissue and joints, and lowered stress and nervousness.
All the time examine together with your physician to make sure that Surya Namaskar doesn’t worsen your current situation. In keeping with a study, performing yoga incorrectly will negatively have an effect on varied physique elements. Subsequently, to attain the specified outcomes, practise the sequence appropriately underneath the course of a professional yoga teacher. As well as, earlier than performing any yoga posture, folks with weight problems, damage, 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 respiratory whereas chanting Om or regulating your respiratory. You might embody Pranayama for about 5 to 10 minutes. When you full Surya Namaskar, go into Yoga Nidra.
To forestall damage, carry out the postures on a clear mat, carpet, or rug. You must also follow the sequence at the least after 2-3 hours of getting a meal. Aside out of your follow, deal with 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 day by day, on the very least.
Earlier than performing Surya Namaskar, you need to examine with a physician to make sure it’s secure in your situation. Practising yoga incorrectly can negatively have an effect on the physique. To forestall damage, carry out the postures on a clear floor and follow the sequence at the least 2-3 hours after a meal. Moreover, deal with consuming a nutritious diet and consuming sufficient water for a wholesome digestive tract.
As a substitute 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 a number of occasions earlier than transferring on to the subsequent set of asanas. You possibly can 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 Remaining Phrase
In conclusion, Surya Namaskar is a holistic follow providing quite a few psychological and bodily well being advantages. As well as, it promotes total health and well-being. Surya Namaskar gives a complete exercise for the physique. It will increase blood circulation and detoxes the physique. Common 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, cut 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 day by day routine is usually a highly effective device for reaching a balanced and wholesome life-style. So, embrace the follow of Surya Namaskar and expertise the transformative advantages it may provide in your thoughts and physique.
Disclaimer: The aim 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.
Continuously Requested Questions
Q: What’s Surya Namaskar?
A: Surya Namaskar is a sequence of 12 yoga poses sometimes carried out within the morning to supply symbolical prayer to the Solar God. It entails a collection of breath-synchronised actions that may improve power, flexibility, and normal 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 weight. It aids in boosting coronary heart fee, enhances metabolism, and encourages calorie burning, which may also help shed weight. Weight reduction, nevertheless, additionally relies on varied different components equivalent to dietary habits, metabolism and total life-style.
Q: What number of Surya Namaskars ought to I do for weight reduction?
A: You must carry out Surya Namaskars that can assist you shed weight, relying in your diploma of consolation and health. For newbies, it’s suggested to begin with 5 rounds (10 units) after which steadily improve 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 converse with an authorized yoga teacher.
Q: How usually ought to I do Surya Namaskar for weight reduction?
A: It’s suggested to carry out Surya Namaskar at the least 3-5 occasions weekly to shed weight. The frequency could change based mostly in your health stage, schedule, and different parts. It’s essential to discover a stability that helps you and your physique whereas contemplating your total 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 follow and an excellent food plan and life-style could produce optimistic leads to a number of weeks to months. Nevertheless, outcomes range relying on an individual’s total 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, keep correct type, 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 secure and helpful follow, it’s urged that you just converse with an authorized yoga teacher, particularly in case you have any medical considerations.
Q: Can newbies do Surya Namaskar for weight reduction?
A: Sure, newbies can also carry out the Surya Namaskar to shed weight. Nevertheless, it’s essential to start steadily and underneath the supervision of a instructor. Freshmen ought to focus on mastering correct type and respiratory strategies and progressively rising follow 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 most effective time to carry out Surya Namaskar relies on 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 aim is to stay constant and select an optimum time in your physique and also you.
Q: Can Surya Namaskar be carried out during times for weight reduction?
A: Sure, you’ll be able to carry out Surya Namaskar during times. To practise comfortably, nevertheless, you need to take note of your physique. The most effective 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 range 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 normal psychological and bodily well-being, serving to to extend flexibility, power, and stamina. It might additionally support with posture and stability if carried out appropriately and constantly.
1. A Totally different Weight Loss Expertise: A Qualitative Examine Exploring the Behavioral, Bodily, and Psychosocial Modifications Related to Yoga That Promote Weight Loss by A. Ross
2. Well being Advantages of Restorative Yoga Embrace Trimming Fats, NIH-Funded Examine Finds by Mary Caffrey
3. Yoga: What You Want To Know by Nationwide Institute of Well being
4. Antagonistic results of yoga: a nationwide cross-sectional survey by Holger Cramer
5. Nationwide Heart for Complementary and Integrative Well being
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.
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.
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.