Surya Namaskar For Weight Loss


Surya Namaskar For Weight Loss

The first and foremost step for anyone to start with yoga should be Surya Namaskar. As the name suggests, it means Sun Salutation and the best time to practice it is in the morning before breakfast or in the evening.

Surya Namaskar can take you from flab to fab. It is a set of 12 yoga postures and provides good cardiovascular workout.  Each round of Surya Namaskar consists of two rounds and each round involves 12 postures.

Surya Namaskar For Weight Loss


Surya Namaskar For Weight Loss

Step 1: Pranamasana

Stand in an erect position, facing the sun, with palms folded near the chest in namaskar. Keep the feet together and breathe normally.

Step 2: Hasta Uttanasana

Breathe in, raise the arms upward, and bend backwards with the face pointing upwards and towards the sky. The back should be arched while bending backwards.

Step 3: Pada Hastasana

Exhale and keeping knees straight, bend down till the head touches the knees. ( For the beginners it might not be possible. So, bend till you can easily stretch) The hands should touch the floor on either side of the feet with the palms flush against the ground.

Step 4: Ashwa-Sanchalan-Asana

Inhale and stretch the left leg backwards, and balance the leg on the toes with the heel raised upwards. The right leg is bent at the knee and the head is lifted upwards to face the sky, while the hands remain stretched with the palms flush against the floor.

Step 5: Parvatasana

Exhale and keeping the palms flush against the ground, the right leg is pushed back to stay parallel with the left leg. The hip is raised with the head bent downwards to face the navel

Step 6: Ashtanga Namaskar

Inhale and lower the hips. The toes, knees, chest, and face touch the floor while the hips are slightly raised.

Step 7: Bhujangasana

Exhale and stretch arms. Lift the chest so the back arches and the head is bent backwards to face the sky.

Step 8: Parvatasana

Exhale and perform as in step 5

Step 9:Ashwa-Sanchalan-Asana

Inhale and perform as in step 4

Step 10:Pada Hastasana

Exhale and perform as in step 3

Step 11:Hasta Uttanasana

Inhale and perform as in step 2.

Step 12: Pranamasan

Bring back the hands in a folded Namaskar to the chest, and breathe normally as in step 1.

The steps are repeated once again, using the opposite leg in steps 4 to 9.  One round of Surya Namaskar thus consists of 24 steps.  The ideal regimen requires an individual to perform 12 rounds.

Beginners can start with 6 rounds and then double them the next week. Increase the rounds gradually and steadily and NEVER go beyond your capacity. This is how I practised.


  1. It strengthens the muscles of the whole body and tones them.
  2. Improves blood circulation and helps in regulating irregular menstrual cycles. Brings a glow to the face.
  3. Effective in reducing fat from the most common problem area: waist.
  4. Flexibility and digestion are improved.
  5. Reduces depression and anxiety.
  6. Improves sleep and concentration.

Those with complications such as arthritis, slip-disk and heart disease sold take medical opinion before attempting Surya Namaskar.

Surya Namaskar should be performed facing the sun or if in a room, in the direction facing the sun. It should be performed on a mat and not on the bare floor.

P.S:  Kareena Kapoor got her size zero look after doing 50 Surya Namaskaras in one session accompanied by 1,000 times Kapalbharti to get in shape for Tashan.

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  1. I wonder how Kareena kapoor managed to do 50 SN in one session..I get tired after 10 -12 only..i am sure there must b a trick to it .

    Nice article would have been wonderful if you would have posed for each .

  2. Thanks Anamika and I agree with you. Maximum I have done is 20 SN. Tarun and Jishaa – it is the key to fitness. Try it and share your experience 🙂

  3. Hey Ana…. there are no tricks. U develop speed and flexibility with the asanas with practice. One of my friends does 100 SN in 20 minutes flat.

  4. Nice article!! it is known to be beneficiary…I was doing it a few weeks back but I slipped and fell and hurt my knee 🙁 now i am scared to do it again…. my knee still hurts.

  5. m really inspired after reading this article. Article is enough explanatory to tell, how easy is, to reduce the fat.
    Thanks Supriya. I normally practice Hasta Uttanasana and Pada Hastasana. Now I will practice others as well..

    But I don’t have a mat to practice all this. Is it a problem, if I do on a bare floor?. 🙁

    Thanks for the informative and inspirational Article, Supriya

  6. great article. My new year resolution is to begin yoga and do it without fail… this one is going to be of great help.. 🙂

  7. Love you Supriya for this post. Have been looking for a easy pictorial for Sooryanamaskar .
    Whenever I visit the blog after few days of travel, I have many surprises to read.

  8. Thanks Mitha and gkaur. 🙂

    Ashutosh if you do not have a mat then please make sure you don’t practice on slippery floor. I always do it without shoes.

    Vinita : I understand that the workout injuries are scary and it is difficult to start off again. Don’t forget the golden words: “No pain no gain”. Once you see the results you will forget the pain. The other thing which you can do is consult a doctor before you start exercising again as if the injury is still there it can be dangerous.

    Roopa: Wow! The day I touch 100 SN I will be on cloud nine. 😛

  9. The article is very nice and the picture for surya namaskar can be used as ready reference for the beginners.
    I would also appreciate if you share your live experiences, the benefits you have got from this.
    All the best.

  10. Many people hold thur posture with the breath but the trick is to immediately move immediately when inhaling or exhaling process in finished.Like in the first posture you have to exhale,in second you have to inhale in second posture inhale as much air as you can and immediately change the posture.

  11. Hi..I am Lavanya..
    I delivered my second baby boy and he is 8 months old now..still I am not able to reduce my pregnancy weight.
    I would like to try SN as my friends suggesting.
    Does it help to reduce pregnancy weight soon?
    How soon I can reduce?how many sets I need to do per day?Any diet I need to follow along with SN?

    Please help me.

  12. will surya namaskara’s really decreses weight?how many rounds of suryanamaskara’s to do per day to loose 20kgs of weight in 3 months?

  13. Hi Supriya! You said you did 20 SNs, which means 1 SN consisting 12+12=24 poses, like that 20 SNs right? Is this the way you did?

  14. Lovely article, till now i have done 25 per session, seriously i hv nt been able to cross it yet, as am not consistent, i need to be. Also kareena was on extreme diet, only 1 orange for lunch like tht, she had fainted on sets of tashan due to such extreme diets.

  15. I have done 12 =1round x 140 round now I feel very light & energetic throughout the day. Please do one round then take 30 second brake then another round.every day add one more round.when u performe once 5 round u feel no pain or tiredness.then increase gradually. In one round u burn approximately 13.90 calories. In 60 round u burn 834 when u burn 3500 calories then u loss approximately 500gm weight. Good luck to all

  16. I too want to reduce 15kgs.i hope SN will help me out.
    Anyone who reduced weight with SN practice plz share ur story of success


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