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How To Do Surya Namaskar For Weight Loss?

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You can perform Surya Namaskar in order to weight loss with only minimal changes in your diet, as per the research from the M.R. Medical College which is based in India that has been published in the prestigious Asian Journal of Sports Medicine.

By only finishing 12 rounds of Surya Namaskar every day for six continuous days a week, 49 men and 30 women shed weight by not altering their diet. Surya Namaskar is generally meant for those who are yoga beginners, but a few people should abstain from this series or have a consultation their medical professional about its practice first. Contraindications or side effects of Surya Namaskar include certain signs like sudden high blood pressure; in rare cases a slipped disk and sometimes coronary artery disease.

surya namaskar for weight loss

Surya Namaskar (Sun Salutations):

Surya namaskar is a very well known yoga practise which has a number of pranayama under its belt but you must always do a little bit of research before hand before you start doing any of these sun salutations practises. You may do little research in two ways, in that one is by taking the professional advice of someone who knows what they are doing and second one When it comes to yoga, by doing research for yourself online in order to understand step by step process. The best way to practise Surya namaskar without putting your body through the stress that you would normally go through the right guidance. The best thing about Surya namaskar is that you can practise this from the sanctity of your home without any issues as long as you know what you are doing and do not over exert yourself so you know what to say when asked is surya namaskar good for weight loss.

See More: How Effective Is Zumba For Weight Loss

How To Do Surya Namaskar For Weight Loss:

There are total 12 surya namaskar poses which all are very helpful for weight loss. This article will guide you how to practice these surya namaskar steps to get rid of weight. First of all you have to know all the steps in surya namaskar. Follow the below 3 important steps for how to perform the yoga surya namaskara poses.

Step 1.

You need to learn all the steps of Surya Namaskar – this step will take you about 30 minutes to 1 hour. Go through each and every step and practice it carefully to get it right every time.

sun salutions For Weight Loss

Step 2.

If you perform Surya Namaskar at the same exact time on each day, it will help the body to stick to the new yoga routine that you have created for weight loss. You can check the amount of time that you will need every day in order to practice Surya Namaskara poses. As one complete round of Surya Namaskar takes about 3.5 to 4 minutes on an average, you would need to set aside 40-minutes at least, every day of the six days per week. Once you have developed a yoga schedule for Surya Namaskar, the main problem is to adhere to the routine formed. To maintain the concentration as well as the motivation, it is best to try practicing yoga or Surya Namaskar when listening to music. Maintaining regular timings to do yoga surya namaskar then it will promote you correct weight.

See More: Bikram Yoga For Weight Loss

Step 3.

Surya Namaskar is generally supposed to be performed at a steady and slow pace which is in perfect synchronicity with your breath. If you are new to yoga or surya namaskar, this routine will take at least about 15 days of continuous practice in order for you to  build the needed strength to fully complete the 12 rounds of Surya Namaskar that are needed per session. To slowly build one’s stamina and work the way up to the needed 12 rounds of Surya Namaskar, you should follow the chart given below. These steps were originally published in the very same 2011 issue of the Asian Journal of Sports Medicine where the study was published and happen to be the same steps that were employed by the researchers in order to train the participants in the study in using Surya Namaskar to lose weight.

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Days Chart Of Surya Namaskara For Weight Loss:

The Following is a strength building routine for a total of 12 rounds of surya namaskara for 15 days programme.

Day 1 and 2: You need to complete 4 rounds of Surya Namaskar.

Day 3 and 4: You need to complete 5 rounds of Surya Namaskar.

Day 5: You need to complete 6 rounds of Surya Namaskar.

Day 6: You need to complete 7 rounds of Surya Namaskar

Day 7 : You need to take a day of rest so that you do not get stressed or bored and can continue with the program for one whole week.

Day 8: You need to complete  8 rounds of Surya Namaskar.

Day 9: You need to complete 8 rounds of Surya Namaskar.

Day 10: You need to complete 9 rounds of Surya Namaskar.

Day 11: You need to complete 10 rounds of Surya Namaskar.

Day 12: You need to take a day of rest so that you do not get stressed or bored and can continue with the program after you are done almost building your strength.

Day 13: You need to complete 10 rounds of Surya Namaskar.

Day 14: You need to complete 11 rounds of Surya Namaskar.

Day 15: You need to complete 12 rounds of Surya Namaskar.

You should always follow the Surya Namaskar or sun salutations up with 3 to 5 minutes of relaxation in the pose of Shavasana, or the corpse pose.

As you see above that there is a very important ways and steps by which you can successfully practise Surya Namaskar on a daily basis without putting your body through excessive stress, what you need to specifically do is try and ease into the manner of practise slowly and steadily. So that over time your body starts to get used to what you are doing daily. Research is very important always if you are practising this surya namaskar at home because you might make a mistake that may hurt you and that is why it is very necessary for you to stay safe at all points in time. If you learn to follow the steps carefully you will not face any issues that might arise when doing Surya Namaskar for weight loss.

One thing that you must always keep in mind is that the best time to practise Surya Namaskar is at dawn (early morning) thus the name of the yoga practise. There are some proven benefits to this of which some are answer to questions like does surya namaskar help in weight loss.

Benefits Of Surya Namaskar Or Sun Salutations:

Following are the other wonderful benefits of surya namaskara.

1. Peace Of Mind:

People have spoken about an unbelievable calm that has moved over them when practising Surya Namaskar in the morning in the sanctity of their home and the fact that it is the start of the day adds a lot to this experience for weight loss by surya namaskar.

2. Fresh Demeanour:

The second thing people have felt when doing this exercise is a fresh and active feeling that is very required to help you deal with the issues of everyday life quite easily. If you follow the process mentioned above then over a period of a few weeks you will be a completely changed person making it one of the benefits of surya namaskar for weight loss

3. Tension Free:

The final thing that a person will feel when practising this exercise is a tension free and active mindset which is required when a person has to deal with the stress of everyday life which mostly everybody goes through nowadays.

Try and cover all your bases and take all the advice that you can on this matter. So that you can enjoy the fruits of this surya namaskar for weight loss faster than mostly everybody else, though at first it will seem like a difficult process because it means a complete change in your routine.  You will start to see and experience a different side of you with in short time.