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 follow 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 isn’t documented. Some consider it to be hundreds 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 follow. The sequence engages all muscle mass, 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. In accordance with yoga consultants, repeated Surya Namaskar follow quickens 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 firstly of a extra prolonged yoga follow. 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 is dependent upon the practitioner’s health degree, well being situation, present weight and degree of follow.
The calorie-burning capacity 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 loss program, common train, power coaching, and different wholesome life-style practices.
When one is a newbie to yogic follow, 5-10 rounds of Surya Namaskar each day and steadily rising the variety of rounds over time generally is a good method.
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 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 constructive affect 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 follow of restorative yoga ensures weight reduction.
In accordance with one examine, restorative yoga successfully assisted overweight ladies in losing a few pounds, together with stomach fats. These outcomes maintain specific promise for these whose physique weight makes practising extra strenuous yoga difficult.
In accordance with research, sustained yoga instils behavioural change and weight reduction, improves mindfulness, and relieves stress. In accordance with a brand new examine, yoga as a part of a 6-month weight-loss program for overweight or chubby adults was useful in weight reduction. Nevertheless, the load loss share didn’t differ foundation the kind of yoga follow ( 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 chargeable for weight reduction.
Just one printed examine has seemed particularly at Surya Namaskar, which states that common follow of Surya Namaskar could keep or enhance cardiorespiratory health and promote weight administration.
Yoga is a mix of bodily exercise, mindfulness, and respiration that may positively affect 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 follow can result in behavioural modifications, improved mindfulness, and stress aid. 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 entails 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: Sort A and B
The Ashtanga Surya Namaskar sequence is often firstly of an Ashtanga yoga follow. 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 extra postures that concentrate on constructing power within the higher physique, significantly 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.Okay.S. Iyengar. It emphasises correct alignment, gradual and relaxed motion, and the utilization of props within the type of blankets, bricks, straps and so forth. 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.
The three most recognized types of Surya Namaskar are Sivananda, Ashtanga (Sort A and B), and Iyengar. Every type entails a sequence of yoga postures, however they differ within the variety of postures, the tempo, and the concentrate on alignment, respiration, 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 extremely talked about as a magical resolution to changing into dimension zero. This follow entails performing the whole sequence 100 occasions in a row. Meaning performing 1200 reps of the poses constantly. The sequence consists of dynamic actions that have interaction 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 follow 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 possible drop some weight with 100 Surya Namaskars. However, if one performs every other train on the similar depth, it could lead to equal weight reduction.
Weight reduction is feasible when the physique burns extra energy than it consumes over time. Due to this fact, a constant and well-rounded train routine and a nutritious diet are important for weight reduction. Nevertheless, Surya Namaskar generally is a useful addition to a weight reduction routine.
So How A lot of Surya Namaskar is Optimum?
Yoga may also help you drop some weight, so practise it as usually as potential. Begin small in case you are a newbie. Start with a 20-minute follow and work your manner 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 power whereas avoiding accidents. Take a day’s break each week.
Performing 12 Surya Namaskars (Solar Salutations) is taken into account a magical resolution to weight reduction as a consequence of its capacity 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 wonderful 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 latest 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 bettering your intestine well being. In accordance with research, it’s particularly useful in coping with digestive points in previous age individuals.
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 groups and Joints
You stretch and strengthen your muscle mass, 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 operate of your very important inner organs.
Destresses The Physique and Thoughts
If executed 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 constructive help.
Surya Namaskar, a yoga follow, has a number of well being advantages, together with improved blood circulation, enhanced digestive system, higher pores and skin and hair, stronger muscle mass and joints, and diminished stress and anxiousness.
All the time verify along with your physician to make sure that Surya Namaskar doesn’t worsen your current situation. In accordance with a examine, performing yoga incorrectly will negatively have an effect on numerous physique elements. Due to this fact, to attain the specified outcomes, practise the sequence accurately underneath the path of a professional yoga teacher. As well as, earlier than performing any yoga posture, individuals with weight problems, harm, coronary heart situations, excessive or low blood strain, 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 respiration whereas chanting Om or regulating your respiration. It’s possible you’ll 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 must also follow the sequence not less than after 2-3 hours of getting a meal. Aside out of your follow, concentrate on what you eat. Please embody salads, fruits, and fibre in your weight loss program. For a wholesome digestive tract, eat 8 to 10 glasses of water each day, on the very least.
Earlier than performing Surya Namaskar, you have to verify 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 follow the sequence not less than 2-3 hours after a meal. Moreover, concentrate on consuming a nutritious diet and consuming sufficient water for a wholesome digestive tract.
As an alternative 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 a number of occasions earlier than transferring 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 follow 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 follow 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, scale 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 generally is a highly effective instrument for reaching a balanced and wholesome life-style. So, embrace the follow of Surya Namaskar and expertise the transformative advantages it will probably provide on your thoughts and physique.
Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional data, 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 entails a sequence of breath-synchronised actions that may improve power, flexibility, and common well-being.
Q: Is Surya Namaskar efficient for weight reduction?
A: Combining Surya Namaskar with a balanced weight loss program and common train helps you drop some weight. It aids in boosting coronary heart charge, enhances metabolism, and encourages calorie burning, which may also help drop some weight. Weight reduction, nevertheless, additionally is dependent upon numerous different components equivalent to dietary habits, metabolism and general life-style.
Q: What number of Surya Namaskars ought to I do for weight reduction?
A: You need to carry out Surya Namaskars that can assist you drop some weight, relying in your diploma of consolation and health. For learners, it’s suggested to begin with 5 rounds (10 units) after which steadily improve the repetitions as stamina improves. Superior practitioners ought to try 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 usually ought to I do Surya Namaskar for weight reduction?
A: It’s suggested to carry out Surya Namaskar not less than 3-5 occasions weekly to drop some weight. The frequency could change based mostly 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 a wide range of outcomes. Constant follow and weight loss program and life-style could produce constructive ends in a number of 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. Novices ought to take it gradual and construct their manner up. For protected and helpful follow, it’s steered that you simply converse with a licensed yoga teacher, particularly you probably have any medical considerations.
Q: Can learners do Surya Namaskar for weight reduction?
A: Sure, learners can also carry out the Surya Namaskar to drop some weight. Nevertheless, it’s essential to start steadily and underneath the supervision of a trainer. Novices ought to focus on mastering correct type and respiration strategies and progressively rising follow 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 is dependent upon 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 on your physique and also you.
Q: Can Surya Namaskar be executed during times for weight reduction?
A: Sure, you possibly can carry out Surya Namaskar during times. To practise comfortably, nevertheless, you have to take note of your physique. The very best plan of action is to keep away from vigorous train and as a substitute select light motions when 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 in addition to weight reduction?
A: Surya Namaskar has a number of benefits on your well being. It improves digestion, and blood circulation, reduces stress, and enhances common psychological and bodily well-being, serving to to extend flexibility, power, and stamina. It could actually additionally help with posture and steadiness if executed accurately and persistently.
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