Benefits of Surya Namaskar for Weight Loss

Here, you will see Surya Namaskar benefits for weight loss. From weight loss to reducing stress – Surya Namaskar is useful in everything, do it daily and stay fit. The first question is how to do Surya Namaskar. Here, is the step by step guide on how to do Surya Namaskar for beginners and its benefits with proper breathing. Surya Namaskar mantra and its detailed meaning.

You will see how many calories Surya Namaskar burns and how many Surya Namaskar need for weight loss. Let’s see how to do Surya Namaskar step by step.

The country especially India is rapidly bringing the tradition of Yoga to the whole world in a systematic way. In today’s time, the concept of Indian Yoga is now being done globally.

Surya Namaskar Benefits: The country is rapidly bringing the actual tradition of Yoga to the world in a proper systematic way. To further strengthen the growing popularity and credibility of Yoga, the book titled “Science Behind Surya Namaskar”, is organized by All India Institute of Ayurveda (AIIA). ) contains a collection of evidence-based research on one of the most famous yoga asanas.

Benefits of surya namaskar for weight loss
Benefits of surya namaskar for weight loss

Surya Namaskar is beneficial in weight loss, include it in your daily routine. Yoga is the best to control increasing weight. If you are short of time, you can start your weight loss and fitness journey with Surya Namaskar.

Yoga is the best to control increasing weight. If you are short of time, you can start your weight loss and fitness journey with Surya Namaskar. Incorporate Surya Namaskar into your warm-up and stretching every morning.


What is Surya Namaskar

Surya Namaskar is a pure Sanskrit word, which is a group of 12 steps yoga postures. With Surya Namaskar, you will get benefits from both physical and mental health. This yoga has been perfectly recognized as one of the most effective and best methods of weight loss. It easily strengthens your body and muscles, as well as helps in perfectly maintaining proper blood flow. It is also considered good for respiratory patients. At the same time, it helps to keep the body in shape. Although yoga can be done at any time of the day, it is considered right to do it on an empty stomach to get enough benefits from Surya Namaskar.

Scientific reasons for Surya Namaskar

Sun has been heartily worshipped as a god since ancient times. Life begins with the Sun, due to which is also very important from religious point of view. Now, science has recognized the healing powers of the sun and the health benefits of Surya Namaskar especially when you want to lose weight. Practicing Surya Namaskar in the direction of sunrise helps in maintaining the essential vitamin D in the body. Vitamin D deficiency causes a major disease called rickets. Also, the solar plexus exactly located behind the navel in the human body is actually connected to the Sun. The practice of the 12 postures of the Surya Namaskar series enhances the solar plexus, which, in turn, enhances the creative, intuitive and leadership abilities of the practitioners. So, perfectly follow Surya Namaskar 12 steps with proper breathing.

Growing influence around the world

The Ministry of AYUSH recently celebrated “Surya Namaskar for vitality” while celebrating the elixir of freedom. More than 75 lakh people from all over the world including India performed Surya Namaskar together to keep themselves safe during the Covid pandemic. Surya Namaskar stands for vitality and the program was conceived by the Ministry of AYUSH to promote the healing power of solar energy. Many prominent yoga experts and yoga enthusiasts from across the world participated in this virtual event in which they performed Surya Namaskar and shared their thoughts on Surya Namaskar.

Surya Namaskar in Ayurveda

There are many benefits of Surya Namaskar. Surya Namaskar builds our immunity, boosts our energy level and keeps the body fit. According to Ayurveda, Surya Namaskar helps in balancing the three doshas – Vata, Pitta and Kapha.

Ayurveda believes that a long, systematic, consistent and daily practice of Surya Namaskar, along with a proper diet can help in longevity. Surya Namaskar controls the mind ahead of the body through the subtle breath and senses and it helps to live as a part of nature and in harmony with the universe. Surya Namaskar is a complete sadhana. In itself, it includes asanas, pranayama, mantras and meditation techniques.

Benefits of Surya namaskar

Regular practice of Surya Namaskar or Surya namaskar yoga gives strength and vitality to the body very easily. It also aids in muscle growth, makes them strong and makes the body more flexible. It increases vitality by regulating the circulation of energy in the body. Today’s era is full of all kinds of anxiety and stress. In such a situation, Surya Namaskar is a great option to calm the mind from stress and anxiety.

Surya Namaskar for Weight Loss

Meditate for at least 2 minutes before and after asanas to detoxify both your mind and body. Keep your mind happy together and enjoy yoga.

How many calories does Surya namaskar burn?

How many Surya Namaskar for weight loss?

About 13.90 calories are burned in doing one round of this and doing it 12 times for weight loss, but 5 sets are enough in the beginning. Gradually increasing the sets will help you in reducing the weight.

Pay attention: For best results, hold each asana for at least 5 seconds. Also, doing this asana in front of the sun will help you as it will increase your vitamin D.

Benefits of Surya Namaskar for Weight Loss

Helpful in weight loss: It is an intense physical exercise that works on every part of the body. You can gradually increase the number of Surya Namaskars and see that the body weight starts decreasing. So, Surya Namaskar can lose weight easily.

Benefits of Surya Namaskar in Hair Care

Surya Namaskar improves blood circulation to the brain, thereby preventing hair fall, nourishes the scalp by increasing blood circulation and helps in healthy hair growth. Various mudras also help in preventing graying of hair.

Benefits of Surya Namaskar for Children

With competition everywhere, children are exposed to stress and anxiety at an early age. Surya Namaskar helps children to calm their mind, improve concentration and build endurance. It reduces the feeling of anxiety and restlessness, especially during the examination.

How to do Surya Namaskar

It is strongly advisable to do Surya Namaskar step by step in the morning on an empty stomach. Let us start with these simple, energetic and effective asanas of Surya Namaskar for your good health.

Each Surya Namaskar step actually consists of mainly two sequences of 12 asanas. 12 steps yoga asanas complete a proper sequence of Surya Namaskar. In the second sequence of one step of Surya Namaskar, the same sequence of yoga asanas has to be repeated, but only the left foot has to be used in place of the right foot. There are actually different forms of Surya Namaskar asanas, however, it is better to perfectly follow a single pattern and get the best results for weight loss with regular practice of the same.

In addition to good, fit and fine health, Surya Namaskar also gives us a big opportunity to express our actual gratitude to the Sun for preserving life on earth. For the next 10 days, start your energetic day with gratitude and kindness towards the amazing energy of the Sun.

After doing step by step 12 Surya Namaskar and other yoga asanas, take enough and complete rest in yoga. You will really find that it has become your mantra to stay fit, strong, happy and calm; A mantra whose effect will be really with you throughout the day is wonderful Surya Namaskar – a complete yogic exercise.

12 Asanas of Surya Namaskar with names

Here are the surya namaskar 12 steps with its name:

  1. Salutation seat | Prayer pose
  2. Hasta Uttanasana | Raised Arms Pose
  3. Hastapadasana | Hand to Foot Pose
  4. Horse Steering Posture | Equestrian pose
  5. Dandasana | Dandasana (Stick Pose)
  6. Ashtanga Namaskara (Salute With Eight Parts Or Points)
  7. Bhujangasana (Cobra Pose)
  8. Mountain seat | Parvatasana (Mountain Pose)
  9. Aspiration posture | Ashwa Sanchalanasana (Equestrian Pose)
  10. Hasta Padasana (Hand to Foot Pose)
  11. Hastauttanasana (Raised Arms Pose)
  12. Tadasana | Tadasana

How to Do Surya Namaskar Step by Step with Proper Breathing

Surya Namaskar is beneficial for many organs, from head to toe. Actually, it is a comprehensive workout for the entire body system that can be done without any equipment. Actually, our body has a solar plexus which is a network of radiating nerves located in the pit of the stomach and believed to be connected to the sun. As a result, frequent Surya Namaskar practice increases the size of the solar plexus, which improves creativity, intuition, self-confidence, decision-making ability, and leadership. But, many people do not know about the 12 asanas (Surya Namaskar 12 Steps) of Surya Namaskar. Let’s see how to do Surya Namaskar step by step for beginners with names and proper breathing.

Step 1. Pranamasana (Prayer Pose)

Surya Namaskar Pranamasana to Get Weight Loss Benefits
Surya Namaskar Pranamasana to Get Weight Loss Benefits

Take a yoga mat and first stand straight in front of it. Then bring your feet together, and keep your arms relaxed by your side. Close your eyes and slowly bring the palms of your hands together in the middle of your chest. Focus on your breath and relax your whole body.

Step 2. Hasta uttanasana (Raised Arms Pose)

Hasta uttanasana Surya Namaskar Pose for weight loss
Hasta uttanasana Surya Namaskar Pose for weight loss.

To begin Hasta Uttanasana, take a deep breath in and out. After this take a deep breath and spread your hands above your head and forward. Look up and extend your legs forward to propel your body slightly backward. When you lean back, focus on breathing and when you lean forward, focus on breathing.

Step 3. Hastapadasana (Standing Forward Bend)

hastapadasana surya namaskar yoga pose
Hastapadasana surya namaskar yoga pose

To do Hastapadasana, start by slowly bending your knees forward and down, while doing so, stretch your spine completely. Place your hands on the floor, with only your fingers touching or contacting the surface. Simply bend your knees slowly enough that your chest rests on your thighs and your head rests on your knee. Stay in this position for few seconds for best results.

Step 4. Ashwa Sanchalanasana (Equestrian Pose)

Ashwa Sanchalanasana
Ashwa Sanchalanasana

To do Ashwa Shandanasana, take your right leg back, keeping only the knee down. Keeping your foot flat on the floor, bend your left knee. Place your fingers or palms on the floor, roll your shoulders back and gently lift your head.

Step 5. Dandasana (Stick Pose)

Dandasana pose

To do Parvatasana, exhale slowly, bring your palms to the floor and raise your hips. Step the left foot behind the right. Widening your spine, bring your shoulders towards your ankles. Take a couple of conscious slow deep breaths in and out.

Step 6. Ashtanga Namaskara (Salute With Eight Parts Or Points)

Ashtanga Namaskara
Ashtanga Namaskara

While exhaling, lower your knees and press your head forward on the floor and slowly come down with a controlled chest. As if we are worshiping God. For more strength, keep your elbows pressed down as well.

Step 7. Bhujangasana (Cobra Pose)


To do Bhujangasana, keep your hands and feet in the same place. Also, take a breath. Glide forward and lift your chest. Press your elbows back toward each other while rolling your shoulders back. Look up slowly.

Step 8. Adho Mukha Svanasana (Mountain Pose OR Downward Facing Dog Pose)

Adho Mukha Svanasana Mountain Pose OR Downward Facing Dog Pose
Adho Mukha Svanasana Mountain Pose OR Downward Facing Dog Pose

Adho Mukha Svanasana is also known as Cobra Pose. In this pose, raise your waist and hips while keeping your hands and feet on the floor. Your body should perfectly form an ‘inverted V shape’. Keeping your hands in the same position, now move your feet forward and get deep into the pose.

Step 9. Ashwa Sanchalanasana (Equestrian Pose)

Ashwa Sanchalanasana Equestrian Pose
Ashwa Sanchalanasana

Bring your right foot back and balance your upper body on both your palms. Your body should be perfectly straight like a stick. Your toes should be on the mat. Make sure your arms are straight toward the floor.

Step 10. Hastapadasana (Standing Forward Bend)


To do Hastapadasana, first, exhale and draw the legs together, keeping the right foot in front. Simply bend your knees enough that your chest rests on your thighs and your head rests on your knee.

Step 11. Hastauttanasana (Raised Arms Pose)

Hasta uttanasana for weight loss
Hasta uttanasana for weight loss

To do Hasta Uttanasana, take a deep breath and extend your arms over and above your head. Look up and push your pelvic floor forward to push your body back slightly. Take a deep breath.

Step 12. Tadasana (Mountain Pose)

Tadasana or Mountain Surya Namaskar Pose for weight loss
Tadasana or Mountain Surya Namaskar Pose for weight loss.

To do Tadasana, exhale and come in prayer posture. Lower your arms slowly and steadily and stay there for a while.

Surya Namaskar Mantra

  1. ōṃ mitrāya namaḥ
  2. ōṃ ravayē namaḥ
  3. ōṃ sūryāya namaḥ
  4. ōṃ bhānavē namaḥ
  5. ōṃ khagāya namaḥ
  6. ōṃ pūṣṇē namaḥ
  7. ōṃ hiraṇyagarbhāya namaḥ
  8. ōṃ marīcayē namaḥ
  9. ōṃ ādityāya namaḥ
  10. ōṃ savitrē namaḥ
  11. ōṃ arkāya namaḥ
  12. ōṃ bhāskarāya namaḥ

Meaning of Surya Namaskar Mantra

  1. Om Mitraya Namah (Salute to a true friend)
  2. Om Rawaye Namah (Salute to the Light Beam)
  3. Om Surya Namah (Salutations to the Supreme Consciousness and His Preceptor)
  4. Om Bhanve Namah (A salute to the one who is kindled and the destroyer of darkness)
  5. Om Khagai Namah (A salute to the power which gives the knowledge of the heavenly time)
  6. Om Pushne Namah (Salute to the Powerful and Nutritious)
  7. Om Hiranyagarbhaya Namah (Salute to the golden light beam)
  8. Om Marichaye Namah (Salutations to the sun rays)
  9. Om Adityaya Namah (Salutations to the son of Aditi)
  10. Om Savitre Namah (Salutations to the catalytic power of the Sun)
  11. Om Arkay Namah (Salute to the Source of Energy)
  12. Om Bhaskaraya Namah (A salute to the guide)

How to Chant the Sun Salutation Mantras

  • Sunday is the most auspicious day for worshiping the Sun God, so one should try to start chanting on this day.
  • Prayer should always be started before sunrise.
  • One should pray with incense sticks and fresh flowers.
  • The mind should be devoid of any negative thoughts so as to welcome the positive vibrations that come from chanting Surya mantras.

Detailed Meaning of Surya Namaskar Mantra Step by Step

1. Om Maitreya Namaha (The friend of all)

Om Mitraya Namah, Mitraya means friendship. Surya Dev is true friend and helper to all of us. A true friend has been addressed as a friend. Using this mantra from him, we are expressing the feeling of friendship with the God Sun.

In the same way, we also believe that we should have a feeling of friendship with everyone.

2. Om Ravaye Namaha (The Shining One, Praised by all)

“Ravaye” means one who is self-luminous and bestows divine blessings on all living beings.

In the second position Hasta Uttanasana, the body is stretched towards the source of light for the purpose of receiving these divine blessings.

3. Om Suryaya Namaha (The eternal guide of all)

Here the Sun is considered to be very active in the form of God. In the ancient Vedic texts, the sun has been imagined to travel in the sky riding on a chariot consisting of seven horses. These seven horses symbolize the seven rays emanating from the Supreme Consciousness.

Whose manifestation is manifested in the seven levels of consciousness – bhu (material), – bhuvah (intermediate, subtle (stellar), svah (subtle, celestial), maha (dwelling of the gods), janah (abode of divine souls who are free from ego) ), Tapah (enlightenment, abode of attained Siddhas) and Saptam (Ultimate Truth).

The Sun itself is a symbol of Supreme Consciousness and controls all the seven voices of consciousness. The place of Sun among the deities is important.

The abode of the Sun God as described in the Vedas is in the sky, representing him, the abode of Agni is on the ground.

4. Om Bhanave Namaha (The bestower of brightness and beauty)

The Sun is the symbol of Jupiter on a physical level. Its subtle meaning is that the Guru dispels the darkness of our illusions – just as the darkness of the night is dispelled in the early morning.

In the position of Ashwa Shandanasana, we face that light and pray for the end of the darkness of our ignorance.

5. Om Khagaya Namaha (Who moves through the Sky, Stimulator of the senses)

The movement of the Sun in the sky has been considered the basis for getting knowledge of time over a long period from the use of sun instruments (dials) since ancient times to the use of complex instruments in the present era.

We pay our respects to this power that bestows the knowledge of time and pray to it to elevate life.

6. Om Pushne Namaha (One who nourishes and fulfills)

Sun is the source of all powers. Like a father, he nourishes us by giving us strength, light and life.

In the position of prostration namaskar, we touch all the eight centers of the body with the ground and offer Ashtanga obeisances to that sustainer.

Essentially, we dedicate our whole being to Him and expect Him to give us physical, mental and spiritual strength.

7. Om Hiranyagarbhaya Namaha (Salutations to the golden world soul or The creator)

Hiranyagarbha, resplendent like the sun like a golden egg, is the structure from which the Creator Brahma originated.

Hiranyagarbha is the ultimate cause of every action. The entire universe, before its manifestation, remains contained within the Hiranyagarbha in its inherent state. Similarly, all life is inherent in the sun (which represents the great universal principle).

In Bhujangasana, we pay our respects to the Sun and pray that creativity may arise in us.

8. Om Marichaye Namaha (Salutations to the sun rays, Light Giver and Destroyer of disease)

Marich is one of the Brahmaputras. But it also means deer mirage. We keep on wandering in search of truth throughout our life.

Just as a thirsty person, trapped in a web of mirages in the desert (made of sun rays), runs like a fool for water.

In the state of Parvatasana, we bow down and pray to attain true knowledge and wisdom, so that we can understand the difference between true and false.

9. Om Adityaya Namaha (Son of Divine Mother-Aditi, The inspirer)

Aditi is also one of the infinite names of the world’s mother (superpower). At the same time, the mother of all the gods is infinite and limitless.

She is the original creative force from which all the energies have emanated. In Asva Sanchalanasana, we bow to the eternal mother of the universe.

10. Om Savitre Namaha (Salutations to the stimulating power of the Sun, One who gives life, The purifier)

Savitra is the stimulating or awakening deity. Its relation is established with the Sun God. Savitri is the representative of the rising sun which awakens and makes man active.

“Surya” represents the fully rising sun. In whose light all activities take place. In the Hastapadasana position of Surya Namaskar, Savitra is saluted for getting the life-giving power of the Sun.

11. Om Arkaya Namaha (The Radiant One)

Arka means energy. The Sun is the main source of the world’s powers. In Hasta Uttanasana, we express our reverence for this source of life and energy.

12. Om Bhaskaraya Namaha (The One who gives wisdom, The Illuminator)

The final position of Surya Namaskar is in Pranamasana (Namaskarasana) one’s reverence is offered to Surya as the great illuminator of transcendent and spiritual truths.

The sun illuminates the path to our ultimate goal – liberation in life. In Pranamasana, we pray that He should show us this path. In this way, in the Surya Namaskar method, the expressions along with the meaning of twelve mantras are included.

Now you know the actual benefits of Surya Namaskar by step by step following this article. If you want to lose weight, definetely Surya Namaskar is for weight loss.

How many Surya Namaskar should we do in a day?

Surya Namaskar should be done at least five times a day but at the time of beginning, you should do it according to your actual physical ability.

Is Surya Namaskar enough workout?

Sun salutations are also a very good and helpful cardiovascular exercise, helping to increase the metabolic rate of the body very quickly, and in turn, aiding in weight loss. it is an important and essential part of the asana practice.


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