Weight Loss Yoga with Surya Namaskar Steps

Surya Namaskar, or Sun Salutation, is a dynamic sequence of twelve yoga poses that provides a comprehensive workout for the body. This series of poses not only helps in improving flexibility, strength, and balance but is also highly effective for weight loss when practiced regularly and correctly. Integrating Surya Namaskar Steps into your daily routine can lead to significant physical and mental health benefits, particularly aiding in weight loss. Here’s a detailed guide on how to perform Surya Namaskar and how it can help with weight loss.

The 12 Steps of Surya Namaskar

Each step in Surya Namaskar involves a specific yoga pose that, when performed in a sequence, creates a flowing, rhythmic routine that targets different muscle groups and enhances cardiovascular health. Here are the steps involved:

1. Pranamasana (Prayer Pose)
   • Start Position: Stand at the edge of your mat with your feet together. Distribute your weight evenly on both feet.
   • Action: Inhale and bring your palms together in front of your chest in a prayer position.
   • Benefits: Calms the mind and improves focus.
2. Hastauttanasana (Raised Arms Pose)
   • Start Position: From Pranamasana.
   • Action: Inhale and raise your arms overhead, arch your back slightly, and look up towards your hands.
   • Benefits: Stretches the chest and abdomen, improves digestion, and tones the arms.
3. Hastapadasana (Standing Forward Bend)
   • Start Position: From Hastauttanasana.
   • Action: Exhale and bend forward from the hips, keeping your spine straight. Try to touch the floor with your hands beside your feet.
   • Benefits: Stretches the hamstrings, calves, and spine, and improves blood circulation to the brain.
4. Ashwa Sanchalanasana (Equestrian Pose)
   • Start Position: From Hastapadasana.
   • Action: Inhale and step your right leg back as far as possible, bending your left knee, and keeping your palms on the floor. Look up.
   • Benefits: Strengthens the spine, increases lung capacity, and stretches the quadriceps and psoas muscles.
5. Dandasana (Stick Pose)
   • Start Position: From Ashwa Sanchalanasana.
   • Action: Exhale and take your left foot back, bringing your body in a straight line. Keep your arms perpendicular to the floor.
   • Benefits: Strengthens the arms, wrists, and spine.
6. Ashtanga Namaskara (Salute with Eight Parts)
   • Start Position: From Dandasana.
   • Action: Exhale and lower your knees to the floor, then slowly bring your chest and chin down to the floor. Your hips should be slightly raised.
   • Benefits: Strengthens the chest, arms, and legs.
7. Bhujangasana (Cobra Pose)
   • Start Position: From Ashtanga Namaskara.
   • Action: Inhale and slide forward, lifting your chest up into the Cobra pose. Keep your elbows bent and shoulders away from the ears.
   • Benefits: Stretches the spine, strengthens the back muscles, and opens the chest.
8. Adho Mukha Svanasana (Downward Facing Dog Pose)
   • Start Position: From Bhujangasana.
   • Action: Exhale and lift your hips up and back, forming an inverted V shape with your body. Keep your feet hip-width apart and your hands shoulder-width apart.
   • Benefits: Stretches the shoulders, hamstrings, calves, arches, and hands. Strengthens the arms and legs.
9. Ashwa Sanchalanasana (Equestrian Pose)
   • Start Position: From Adho Mukha Svanasana.
   • Action: Inhale and bring your right foot forward between your hands. Left knee touches the floor and look up.
   • Benefits: Same as the first Ashwa Sanchalanasana.
10. Hastapadasana (Standing Forward Bend)
    • Start Position: From Ashwa Sanchalanasana.
    • Action: Exhale and bring your left foot forward, keeping your palms on the floor and repeating the standing forward bend.
    • Benefits: Same as the first Hastapadasana.
11. Hastauttanasana (Raised Arms Pose)
    • Start Position: From Hastapadasana.
    • Action: Inhale and lift your upper body, stretch your arms up and back, and look up.
    • Benefits: Same as the first Hastauttanasana.
12. Tadasana (Mountain Pose)
    • Start Position: From Hastauttanasana.
    • Action: Exhale and straighten your body, bringing your arms down to your sides, returning to the starting position.
    • Benefits: Improves posture, balance, and calmness.