Surya Namaskar is the Sanskrit title for a sequence of twelve yoga asanas often known as a Solar Salutation. The time period combines Sanskrit phrases, Surya and Namaskar, that means Solar and Salutation. The apply 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 just isn’t 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 Some consider it to be 1000’s of years outdated, whereas some consider that designed by the raja of Aundh within the twentieth century to accompany historical Vedic mantras which honour the Solar.
Surya Namaskar is historically a morning apply. The sequence engages all muscle groups, organs, techniques 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 response to 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 usually 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 depends upon the practitioner’s health stage, well being situation, present weight and stage of apply.
The calorie-burning skill 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 except mixed with a well-rounded weight reduction plan that features a balanced weight-reduction plan, 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 every day and regularly growing 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 several other different parts. So complicated yoga with some other type of train is a limiting thought. Yoga is extra than simply bodily exercise. Nevertheless, analysis exhibits that yoga can have a constructive impression on metabolism. Energy yoga, vinyasa, and ashtanga are bodily the more difficult types of yoga. Alternatively, restorative yoga is a slower type that primarily heals the system and reduces irritation. Nevertheless, even common apply of restorative yoga ensures weight reduction.
In response to one examine, restorative yoga successfully assisted overweight girls in losing a few pounds, together with stomach fats. These outcomes maintain explicit promise for these whose physique weight makes practising extra strenuous yoga difficult.
In response to research, sustained yoga instils behavioural change and weight reduction, improves mindfulness, and relieves stress. In response to 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 burden loss share 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 liable for weight reduction.
Just one printed examine has regarded particularly at Surya Namaskar, which states that common apply of Surya Namaskar might preserve or enhance cardiorespiratory health and promote weight administration.
Yoga is a mix of bodily exercise, mindfulness, and respiration that may positively impression 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 apply can result in behavioural adjustments, 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 entails a steady sequence of twelve postures. Right here, transitioning from one pose to the subsequent is restorative and gradual. The sequence usually 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 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, 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 normal solar salutation sequence developed by the late yoga grasp B.Ok.S. Iyengar. It emphasises correct alignment, sluggish and relaxed motion, and the utilization of props within the type of blankets, bricks, straps and so forth. This type 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 (Kind 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 deal with 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 very talked about as a magical answer to changing into measurement zero. This apply entails 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 will result in a rise in muscle mass and an enchancment in general physique composition.
The apply can assist 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 reduce weight with 100 Surya Namaskars. Alternatively, if one performs some other train on the similar 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 is usually a precious addition to a weight reduction routine.
So How A lot of Surya Namaskar is Optimum?
Yoga can assist you reduce weight, so practise it as usually as potential. Begin small if you’re 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 glorious methods to construct a routine.
You need to use this to extend your flexibility and energy whereas avoiding accidents. Take a day’s break each week.
Performing 12 Surya Namaskars (Solar Salutations) is taken into account a magical answer to weight reduction because of its skill to have interaction 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 method 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 an effective way to rid the physique of carbon dioxide and poisonous chemical compounds. 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 growing enhancing your intestine well being. In response to research, it’s particularly useful in coping with digestive points in outdated 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 mild, prevents wrinkles, and makes your pores and skin seem youthful and extra vibrant.
Strengthens Muscle mass and Joints
You stretch and strengthen your muscle groups, joints, tendons, and skeletal system by performing the Surya Namaskar. The adjustments additionally assist your backbone’s flexibility. As well as, as you practise the poses, you grow to be extra versatile and agile, enhancing the operate of your very important inner organs.
Destresses The Physique and Thoughts
If completed appropriately, 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 apply, has a number of well being advantages, together with improved blood circulation, enhanced digestive system, higher pores and skin and hair, stronger muscle groups and joints, and diminished stress and anxiousness.
All the time verify together with your physician to make sure that Surya Namaskar doesn’t worsen your present situation. In response to a examine, performing yoga incorrectly will negatively have an effect on numerous physique components. Subsequently, to attain the specified outcomes, practise the sequence appropriately below the route of a certified 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 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. It’s possible you’ll embody Pranayama for about 5 to 10 minutes. When you full Surya Namaskar, go into Yoga Nidra.
To forestall harm, carry out the postures on a clear mat, carpet, or rug. You must also apply the sequence at the least 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 weight-reduction plan. For a wholesome digestive tract, eat 8 to 10 glasses of water every day, on the very least.
Earlier than performing Surya Namaskar, you will need to verify with a health care provider to make sure it’s secure on your situation. Practising yoga incorrectly can negatively have an effect on the physique. To forestall harm, carry out the postures on a clear floor and apply the sequence at the least 2-3 hours after a meal. Moreover, deal with consuming a nutritious diet and consuming sufficient water for a wholesome digestive tract.
As a substitute of practising Surya Namaskar as a standalone exercise, you’ll be able to combine it into your every day routine by breaking apart the twelve asanas into smaller segments of two or three asanas every. For instance, you’ll be able to 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 transferring on to the subsequent set of asanas. You may 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 respiration and aware 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 every day routine is usually a highly effective device for attaining 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 switch medical recommendation from professionals. For additional info, please contact our licensed nutritionists Right here.
Incessantly Requested Questions
Q: What’s Surya Namaskar?
A: Surya Namaskar is a sequence of 12 yoga poses usually carried out within the morning to supply symbolical prayer to the Solar God. It entails a collection of breath-synchronised actions that may improve energy, flexibility, and common 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 reduce weight. It aids in boosting coronary heart charge, enhances metabolism, and encourages calorie burning, which can assist reduce weight. Weight reduction, nonetheless, additionally depends upon numerous different components akin to dietary habits, metabolism and general way of life.
Q: What number of Surya Namaskars ought to I do for weight reduction?
A: It’s best to carry out Surya Namaskars that can assist you reduce weight, relying in your diploma of consolation and health. For newcomers, it’s suggested to begin with 5 rounds (10 units) after which regularly 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, all the time converse with an authorized yoga teacher.
Q: How usually ought to I do Surya Namaskar for weight reduction?
A: It’s suggested to carry out Surya Namaskar at the least 3-5 occasions weekly to reduce weight. The frequency might change based mostly in your health stage, schedule, and different parts. 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 apply and a very good weight-reduction plan and way of life might produce constructive ends in 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 type, 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 secure and helpful apply, it’s steered that you simply converse with an authorized yoga teacher, particularly when you have any medical issues.
Q: Can newcomers do Surya Namaskar for weight reduction?
A: Sure, newcomers can also carry out the Surya Namaskar to reduce weight. Nevertheless, it’s essential to start regularly and below the supervision of a trainer. Newcomers ought to focus on mastering correct type and respiration strategies and progressively growing 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 finest time to do Surya Namaskar for weight reduction?
A: The most effective time to carry out Surya Namaskar depends 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 purpose is to stay constant and select an optimum time on your physique and also you.
Q: Can Surya Namaskar be completed during times for weight reduction?
A: Sure, you’ll be able to carry out Surya Namaskar during times. To practise comfortably, nonetheless, you will need to take note of your physique. The most effective 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 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 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, energy, and stamina. It will probably additionally support with posture and steadiness if completed appropriately and persistently.
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