Surya Namaskar is the Sanskrit title for a sequence of twelve yoga asanas often called a Solar Salutation. The time period combines Sanskrit phrases, Surya and Namaskar, which means Solar and Salutation. The observe 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 shouldn’t be documented. Some consider it to be 1000’s of years previous, whereas some consider 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 observe. The sequence engages all muscle tissue, organs, programs and chakras. As well as, as one perfects the posture and learns to manage respiration. As well as, the cardiovascular nature of the exercise ensures to make the practitioners bodily match. Based on yoga specialists, repeated Surya Namaskar observe quickens weight reduction. As well as, the precision of the sequences results in focus and stillness of thoughts.
Surya Namaskar: A Holistic Method to Weight Loss
It’s a complete exercise for the physique, thoughts and spirit. It’s sometimes launched at first of a extra prolonged yoga observe. Surya Namaskar is understood 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 will depend on the practitioner’s health degree, well being situation, present weight and degree of observe.
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 weight-reduction plan, common train, energy coaching, and different wholesome life-style practices.
When one is a newbie to yogic observe, 5-10 rounds of Surya Namaskar each day and steadily rising the variety of rounds over time is usually a good method.
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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, respiration, and a number of other different components. 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 observe of restorative yoga ensures weight reduction.
Based on one study, restorative yoga successfully assisted overweight girls in dropping pounds, together with stomach fats. These outcomes maintain explicit promise for these whose physique weight makes practising extra strenuous yoga difficult.
Based on studies, sustained yoga instils behavioural change and weight reduction, improves mindfulness, and relieves stress. Based on a brand new study, yoga as a part of a 6-month weight-loss program for overweight or obese adults was useful in weight reduction. Nevertheless, the burden loss share didn’t differ foundation the kind of yoga observe ( 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 regarded particularly at Surya Namaskar, which states that common observe of Surya Namaskar might keep or enhance cardiorespiratory health and promote weight administration.
Abstract
Yoga is a mix of bodily exercise, mindfulness, and respiration that may positively influence metabolism and help with weight reduction, together with stomach fats. Restorative yoga might be useful for these with weight problems and mobility challenges, and sustained yoga observe can result in behavioural modifications, improved mindfulness, and stress reduction. Surya Namaskar, a typical sequence in yoga, might 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 includes a steady sequence of twelve postures. Right here, transitioning from one pose to the following 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 average, specializing in inhalation, exhalation and holding of breath.
Ashtanga Surya Namaskar: Kind A and B
The Ashtanga Surya Namaskar sequence is normally at first of an Ashtanga yoga observe. It’s a warm-up for the physique, and the motion is in sync with respiration. 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 further postures that target 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’s a modified model of the standard 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 many others. This manner focuses on sustaining correct alignment and approach in every posture of the sequence. The lengthier maintain results in a deeper understanding and connection between every pose and the practitioner.
Abstract
The three most identified types of Surya Namaskar are Sivananda, Ashtanga (Kind A and B), and Iyengar. Every type includes a sequence of yoga postures, however they differ within the variety of postures, the tempo, and the give attention to alignment, respiration, 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 extremely talked about as a magical answer to changing into dimension zero. This observe includes performing the entire sequence 100 instances in a row. Meaning performing 1200 reps of the poses repeatedly. The sequence consists of dynamic actions that interact a number of muscle teams, together with the arms, legs, and core. Additionally, this could result in a rise in muscle mass and an enchancment in general physique composition.
The observe 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 circumstances. In that case, one will doubtless shed some pounds 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 will help you shed some pounds, so practise it as typically as potential. Begin small if you’re a newbie. Start with a 20-minute observe and work your method up from there. Relying in your health degree, 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 utilize this to extend your flexibility and energy whereas avoiding accidents. Take a day’s break each week.
Abstract
Performing 12 Surya Namaskars (Solar Salutations) is taken into account a magical answer to weight reduction on account of its means to interact a number of muscle teams, increase 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 wonderful solution 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 recent blood all through the physique is a good way to rid the physique of carbon dioxide and poisonous chemical substances. The physique and thoughts, after that, really feel relaxed and contemporary.
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 enhancing your intestine well being. Based on studies, it’s particularly useful in coping with digestive points in previous age folks.
Luminous Pores and 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 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 change into extra versatile and agile, enhancing the operate of your important inside organs.
Destresses The Physique and Thoughts
If performed 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 help.
Abstract
Surya Namaskar, a yoga observe, 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 decreased stress and nervousness.
Precaution
All the time verify along with your physician to make sure that Surya Namaskar doesn’t worsen your present situation. Based on a study, performing yoga incorrectly will negatively have an effect on numerous physique elements. Subsequently, to realize the specified outcomes, practise the sequence accurately beneath the path of a certified yoga teacher. As well as, earlier than performing any yoga posture, folks with weight problems, damage, coronary heart circumstances, excessive or low blood stress, and diabetes ought to all the time seek the advice of their physician and a yoga teacher.
Earlier than Surya Namaskar, sit on Padmasana or Vajrasana and focus in your respiration whereas chanting Om or regulating your respiration. You might embody Pranayama for about 5 to 10 minutes. When you full Surya Namaskar, go into Yoga Nidra.
To stop damage, carry out the postures on a clear mat, carpet, or rug. You also needs to observe the sequence at the least after 2-3 hours of getting a meal. Aside out of your observe, give attention to what you eat. Please embody salads, fruits, and fibre in your weight-reduction plan. For a wholesome digestive tract, eat 8 to 10 glasses of water each day, on the very least.
Abstract
Earlier than performing Surya Namaskar, it’s essential to verify with a health care provider to make sure it’s secure in your situation. Practising yoga incorrectly can negatively have an effect on the physique. To stop damage, carry out the postures on a clear floor and observe the sequence at the least 2-3 hours after a meal. Moreover, give attention to consuming a nutritious diet and consuming sufficient water for a wholesome digestive tract.
HealthifyMe Strategies
As a substitute of practising Surya Namaskar as a standalone exercise, you possibly can combine it into your each day routine by breaking apart the twelve asanas into smaller segments of two or three asanas every. For instance, you possibly can 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 shifting on to the following set of asanas. You possibly 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 Closing Phrase
In conclusion, Surya Namaskar is a holistic observe providing quite a few psychological and bodily well being advantages. As well as, it promotes general health and well-being. Surya Namaskar offers a complete exercise for the physique. It will increase blood circulation and detoxes the physique. Common observe of Surya Namaskar can tone the muscle, enhance muscle fats ratio, and assist handle weight.
Surya Namaskar positively impacts psychological well being. The synchronised respiration and conscious 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 each day routine is usually a highly effective device for attaining a balanced and wholesome life-style. So, embrace the observe of Surya Namaskar and expertise the transformative advantages it will possibly supply in your thoughts and physique.
Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional info, please contact our licensed nutritionists Here.
Steadily 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 includes a sequence of breath-synchronised actions that may improve energy, flexibility, and normal well-being.
Q: Is Surya Namaskar efficient for weight reduction?
A: Combining Surya Namaskar with a balanced weight-reduction plan and common train helps you shed some pounds. It aids in boosting coronary heart price, enhances metabolism, and encourages calorie burning, which will help shed some pounds. Weight reduction, nonetheless, additionally will depend on numerous different elements akin to dietary habits, metabolism and general life-style.
Q: What number of Surya Namaskars ought to I do for weight reduction?
A: It is best to carry out Surya Namaskars that will help you shed some pounds, relying in your diploma of consolation and health. For inexperienced persons, it’s suggested to begin with 5 rounds (10 units) after which steadily enhance the repetitions as stamina improves. Superior practitioners ought to try for 15- 25 rounds (30 to 50 units) or maybe extra. For personalised recommendation, all the time communicate with an authorized yoga teacher.
Q: How typically ought to I do Surya Namaskar for weight reduction?
A: It’s suggested to carry out Surya Namaskar at the least 3-5 instances weekly to shed some pounds. The frequency might change primarily based in your health degree, schedule, and different components. It’s essential to discover a steadiness 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 quite a lot of outcomes. Constant observe and a very good weight-reduction plan and life-style might produce optimistic leads to just a few weeks to months. Nevertheless, 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’s essential to heat up appropriately, keep correct type, take note of your physique, and chorus from overexerting your self when performing Surya Namaskar. Newbies ought to take it gradual and construct their method up. For secure and useful observe, it’s urged that you simply communicate with an authorized yoga teacher, particularly you probably have any medical considerations.
Q: Can inexperienced persons do Surya Namaskar for weight reduction?
A: Sure, inexperienced persons can also carry out the Surya Namaskar to shed some pounds. Nevertheless, it’s essential to start steadily and beneath the supervision of a instructor. Newbies ought to focus on mastering correct type and respiration strategies and progressively rising observe depth as their degree 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 very best time to carry out Surya Namaskar will depend 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 performed during times for weight reduction?
A: Sure, you possibly can carry out Surya Namaskar during times. To practise comfortably, nonetheless, it’s essential to take note of your physique. The very best plan of action is to keep away from vigorous train and as an alternative select mild motions should 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 apart from 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, energy, and stamina. It will probably additionally assist with posture and steadiness if performed accurately and persistently.
Analysis Sources
1. A Completely different Weight Loss Expertise: A Qualitative Examine Exploring the Behavioral, Bodily, and Psychosocial Adjustments Related to Yoga That Promote Weight Loss by A. Ross
https://www.hindawi.com/journals/ecam/2016/2914745/
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
https://www.nccih.nih.gov/health/yoga-what-you-need-to-know
4. Adversarial results of yoga: a nationwide cross-sectional survey by Holger Cramer
https://pubmed.ncbi.nlm.nih.gov/31357980/
5. Nationwide Middle 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.
https://pubmed.ncbi.nlm.nih.gov/21665111/
7. Shree Ganesh HR, Subramanya P, Rao M R, Udupa V. Function 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. Adversarial 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.
