The precise starting of Surya Namaskar will not be documented. Some consider it to be 1000’s of years outdated, whereas some consider that designed by the raja of Aundh within the twentieth century to accompany historic Vedic mantras which honour the Solar.
Surya Namaskar is historically a morning apply. The sequence engages all muscle tissue, organs, programs 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 line with yoga specialists, repeated Surya Namaskar apply hurries up 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 whole exercise for the physique, thoughts and spirit. It’s sometimes launched initially of a extra prolonged yoga apply. 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 apply.
The calorie-burning potential 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 eating regimen, common train, energy coaching, and different wholesome way of life practices.
When one is a newbie to yogic apply, 5-10 rounds of Surya Namaskar each day and progressively rising the variety of rounds over time could be 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 several other different components. So complicated yoga with every other type of train is a limiting thought. Yoga is extra than simply bodily exercise. Nevertheless, analysis exhibits that yoga can have a optimistic influence on metabolism. Energy yoga, vinyasa, and ashtanga are bodily the more difficult types of yoga. Alternatively, restorative yoga is a slower kind that primarily heals the system and reduces irritation. Nevertheless, even common apply of restorative yoga ensures weight reduction.
In line with one examine, restorative yoga successfully assisted overweight ladies in shedding pounds, together with stomach fats. These outcomes maintain explicit promise for these whose physique weight makes practising extra strenuous yoga difficult.
In line with research, sustained yoga instils behavioural change and weight reduction, improves mindfulness, and relieves stress. In line with a brand new examine, yoga as a part of a 6-month weight-loss program for overweight or obese adults was useful in weight reduction. Nevertheless, the load loss proportion didn’t differ foundation the kind of yoga apply ( restorative hatha yoga or extra vigorous vinyasa yoga). In most types of yoga, variations of Surya Namaskar or some components of the sequence get carried out. So, one can attribute Surya Namaskar and a few of its sequences to be answerable for weight reduction.
Just one revealed examine has seemed particularly at Surya Namaskar, which states that common apply of Surya Namaskar could preserve or enhance cardiorespiratory health and promote weight administration.
Abstract
Yoga is a mix of bodily exercise, mindfulness, and respiratory that may positively influence metabolism and help with weight reduction, together with stomach fats. Restorative yoga could be useful for these with weight problems and mobility challenges, and sustained yoga apply 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 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 initially of an Ashtanga yoga apply. 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 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 normal solar salutation sequence developed by the late yoga grasp B.Okay.S. Iyengar. It emphasises correct alignment, sluggish 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 method 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 kind includes 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 of the Holi Grail of Weight Loss?
Performing 100 Surya Namaskars, or Solar Salutations, is very talked about as a magical resolution to changing into measurement zero. This apply includes performing the entire sequence 100 occasions in a row. Meaning performing 1200 reps of the poses constantly. The sequence consists of dynamic actions that interact 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 general physique composition.
The apply 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 situations. In that case, one will seemingly shed extra pounds with 100 Surya Namaskars. Alternatively, if one performs every other train on the identical depth, it might 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 could be a beneficial addition to a weight reduction routine.
So How A lot of Surya Namaskar is Optimum?
Yoga may also help you shed extra pounds, so practise it as typically as potential. Begin small in case you are a newbie. Start with a 20-minute apply and work your means 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 energy whereas avoiding accidents. Take a day’s break each week.
Abstract
Performing 12 Surya Namaskars (Solar Salutations) is taken into account a magical resolution to weight reduction as a result of its potential 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 recent blood all through the physique is a good way to rid the physique of carbon dioxide and poisonous chemical compounds. 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 line with research, it’s particularly useful in coping with digestive points in outdated 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 mild, prevents wrinkles, and makes your pores and skin seem youthful and extra vibrant.
Strengthens Muscular tissues 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 out to be extra versatile and agile, bettering the perform of your very important inner organs.
Destresses The Physique and Thoughts
If accomplished 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 anxiousness, and strengthen it, all of which have optimistic assist.
Abstract
Surya Namaskar, a yoga apply, 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 anxiousness.
Precaution
At all times test together with your physician to make sure that Surya Namaskar doesn’t worsen your current situation. In line with a examine, performing yoga incorrectly will negatively have an effect on varied physique components. Subsequently, to attain the specified outcomes, practise the sequence accurately underneath the route of a professional yoga teacher. As well as, earlier than performing any yoga posture, folks with weight problems, harm, coronary heart situations, excessive or low blood stress, 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 could embody Pranayama for about 5 to 10 minutes. When you full Surya Namaskar, go into Yoga Nidra.
To stop harm, carry out the postures on a clear mat, carpet, or rug. You also needs to apply the sequence no less than after 2-3 hours of getting a meal. Aside out of your apply, deal with what you eat. Please embody salads, fruits, and fibre in your eating regimen. For a wholesome digestive tract, eat 8 to 10 glasses of water each day, on the very least.
Abstract
Earlier than performing Surya Namaskar, you need to test with a health care provider to make sure it’s protected on your situation. Practising yoga incorrectly can negatively have an effect on the physique. To stop harm, carry out the postures on a clear floor and apply the sequence no less than 2-3 hours after a meal. Moreover, deal with consuming a nutritious diet and consuming sufficient water for a wholesome digestive tract.
HealthifyMe Recommendations
As a substitute of practising Surya Namaskar as a standalone exercise, you may 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 may carry out a warm-up routine of Pranamasana, Urdhva Hastasana and Uttanasana earlier than your morning stroll and repeat this sequence just a few occasions earlier than shifting on to the following set of asanas. You’ll be able to 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 Last Phrase
In conclusion, Surya Namaskar is a holistic apply 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 apply 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 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 could be a highly effective instrument for reaching a balanced and wholesome way of life. So, embrace the apply of Surya Namaskar and expertise the transformative advantages it may provide on your thoughts and physique.
Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional info, please contact our licensed nutritionists Right 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 includes a collection of breath-synchronised actions that may improve energy, flexibility, and basic well-being.
Q: Is Surya Namaskar efficient for weight reduction?
A: Combining Surya Namaskar with a balanced eating regimen and common train helps you shed extra pounds. It aids in boosting coronary heart price, enhances metabolism, and encourages calorie burning, which may also help shed extra pounds. Weight reduction, nonetheless, additionally relies on varied different components resembling dietary habits, metabolism and general way of life.
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 extra pounds, relying in your diploma of consolation and health. For inexperienced persons, it’s suggested to begin with 5 rounds (10 units) after which progressively enhance the repetitions as stamina improves. Superior practitioners ought to attempt for 15- 25 rounds (30 to 50 units) or maybe extra. For personalised recommendation, at all times converse with a licensed yoga teacher.
Q: How typically ought to I do Surya Namaskar for weight reduction?
A: It’s suggested to carry out Surya Namaskar no less than 3-5 occasions weekly to shed extra pounds. The frequency could change primarily based in your health stage, schedule, and different components. It’s essential to discover a stability 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 apply and a superb eating regimen and way of life could produce optimistic leads to just a few weeks to months. Nevertheless, outcomes fluctuate 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, preserve correct kind, take note of your physique, and chorus from overexerting your self when performing Surya Namaskar. Newcomers ought to take it sluggish and construct their means up. For protected and helpful apply, it’s steered that you just converse with a licensed yoga teacher, particularly when you 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 extra pounds. Nevertheless, it’s essential to start progressively and underneath the supervision of a instructor. Newcomers ought to focus on mastering correct kind and respiratory strategies and progressively rising apply depth as their stage of health rises. It’s essential to train mindfully and chorus from exerting your self excessively.
Q: What’s the greatest time to do Surya Namaskar for weight reduction?
A: One of the best 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 purpose is to stay constant and select an optimum time on your physique and also you.
Q: Can Surya Namaskar be accomplished in periods for weight reduction?
A: Sure, you may carry out Surya Namaskar in periods. To practise comfortably, nonetheless, you need to take note of your physique. One of the best plan of action is to keep away from vigorous train and as a substitute select light motions should you expertise ache or discomfort throughout your menstrual cycle. It’s best to keep away from inverted positions and gently fluctuate your poses. It’s greatest 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 on your well being. It improves digestion, and blood circulation, reduces stress, and enhances basic psychological and bodily well-being, serving to to extend flexibility, energy, and stamina. It could additionally support with posture and stability if accomplished accurately and constantly.
Analysis Sources
1. A Totally 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 Embody Trimming Fats, NIH-Funded Examine Finds by Mary Caffrey
https://www.ajmc.com/view/health-benefits-of-restorative-yoga-include-trimming-fat-nih-funded-study-finds
3. Yoga: What You Want To Know by Nationwide Institute of Well being
https://www.nccih.nih.gov/well being/yoga-what-you-need-to-know
4. Antagonistic results of yoga: a nationwide cross-sectional survey by Holger Cramer
https://pubmed.ncbi.nlm.nih.gov/31357980/
5. Nationwide Heart for Complementary and Integrative Well being
https://www.nccih.nih.gov/analysis/research-results/study-sees-beneficial-role-of-yoga-in-weight-loss-program-for-adults-with-obesity-or-overweight
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. 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.
https://pubmed.ncbi.nlm.nih.gov/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.
https://pubmed.ncbi.nlm.nih.gov/31357980/
