Surya Namaskara for Weight Loss: Daily Practice, Real Results

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What is GLP-1 and how does it work?

Week-by-Week breakdown

Tips and lessons from real users

The EARLY Perspective

Conclusion

About the Author

References

Ready to lose weight for good?

No matter how hard you try, balancing your mental and physical well-being becomes a big challenge. The importance of practices like Yoga has increased in today’s world for these reasons. Most of you would know that yoga is an ancient practice dedicated to achieving mental as well as physical well-being.

One of the highlighted sequences of Yoga, which helps achieve great blood flow, weight loss, digestion, and mental calmness, is Surya Namaskara. The word Surya means “Sun,” and Namaskara means “Salutation”. The sun here is a symbol of our energy, consciousness, and well-being. You don’t have to belong to a certain age group or be trained to do Surya Namaskara. You can practise it as a beginner as well in whatever age group you are until unless you don’t have some specific medical restrictions.

Whether you want to lose weight, improve metabolism, or simply feel better in general, it’s time for you to start Surya Namaskar. 

Beginner’s Guide To Surya Namaskar

Surya Namaskara is attributed to contributing to your “Total body health” and consists of 12 postures in total, given below in a table and shown pictorally as well, step-wise

Pose No. Sanskrit Name English Name Description / Benefits
1 Pranamasana Prayer Pose Stand tall, palms together in front of your chest. Promotes grounding, focus, and calm.
2 Hasta Utthanasana Raised Arms Pose Stretch arms overhead and arch slightly back. Expands lungs, improves digestion.
3 Padahastasana Hand to Foot Pose Bend forward to touch the feet. Stretches hamstrings, improves blood circulation.
4 Ashwa Sanchalanasana Equestrian Pose Step one leg back, front knee bent. Opens hips, tones lower body, enhances flexibility.
5 Parvatasana Mountain Pose (Downward Dog) Raise hips into an inverted V. Strengthens arms and legs, energizes the body.
6 Ashtanga Namaskara Salute with Eight Points Lower knees, chest, and chin to the ground. Builds strength, opens chest and shoulders.
7 Bhujangasana Cobra Pose Slide forward and lift chest. Improves spinal flexibility and stimulates abdominal organs.
8 Parvatasana Mountain Pose (Downward Dog) Return to inverted V. Enhances balance, tones core, stretches full body.
9 Ashwa Sanchalanasana Equestrian Pose Bring the opposite leg forward. Improves coordination and strengthens thighs.
10 Padahastasana Hand to Foot Pose Forward bend again. Encourages detox and boosts metabolism.
11 Hasta Utthanasana Raised Arms Pose Rise with arms extended back. Invigorates the spine and opens the chest.
12 Pranamasana Prayer Pose Return to standing with palms together. Centers the mind and body.

Surya Namaskara for Weight Loss

In today’s sedentary world, where all our work has become limited to sitting at tables and desks, no one gets time to look after their health, and we all have gained weight. However, one great way to start losing weight is to begin doing Surya Namaskar. Multiple researchers proved that Surya Namaskar leads to weight loss and not just that, but also better digestion, metabolism, and stress control. There are various ways by which Surya Namaskara induces weight loss:

  • Hormone control: Doing Surya Namaskara stimulates the endocrine system, especially glands like the thyroid, adrenal, and pituitary. These glands play a crucial role in regulating metabolism, stress response, and appetite. By activating these systems, Surya Namaskara helps maintain a stable metabolic rate and supports effective weight management
  • Total Body Workout: When we practise Surya Namaskara, almost every muscle group of our body is activated, which causes calorie burn. One cycle of Surya Namaskara leads to the burning of 14 calories. Performing 12 to 15 cycles in a session can result in a calorie burn comparable to light cardio exercises, making it an effective and accessible option for those aiming to support weight loss and overall fitness!
  • Control Digestion: Blood flow and heart rate after practicing Surya Namaskara improve drastically, as shown in medical studies, which helps in improving digestion and losing weight.

Some FAQs regarding Surya Namaskara

    • What is the best time to practice Surya Namaskara?
      Practising Surya Namaskara early in the in the morning with an empty stomach is the right time. However, often working professionals don’t get time in the morning to even eat at times, let alone practice Surya Namaskar. So it is fine if you do Surya Namaskara in the evening as well, but make sure to be empty stomach whenever you do it.

    • What is the best environment to practise Surya Namaskara?
      Surya Namaskara is best done in an open area that has good ventilation, and it is best if you can face towards the Sun to get the necessary Vitamins while practising it. You can use a Yoga Mat to practise it; however, in case you don’t have one, you can also do it on the concrete floor.

    • Is Surya Namaskara enough to Lose Weight? 
      While Surya Namaskara is a great start to lose weight and is super effective if done in the long run, it works best if done alongside diet control and lifestyle changes. When it is practised with a balanced diet and healthy lifestyle then Surya Namaskara is able to reduce belly fat very quickly.

    • How to start Surya Namaskara as a Beginner? 
      If you are a beginner, start by doing 5-6 rounds daily and do it at a slow speed to avoid over-stretching your muscles. Once you become comfortable with the poses, start increasing the speed and frequency at your own convenience.

Time to be the Best Version of Yourself

We understand that losing weight can be challenging, and by choosing to start Early, you shall cross your hurdle in the journey of weight loss. To support you, we shall be organizing a FREE Webinar on 10th August, 2025 where  

  • You can book a free one-on-one expert consultation to change your life completely post the webinar
  • You can get tips to help you reduce weight from Dr. Saptarshi Bhattacharya, Leading Endocrinologist in India and Chief Medical Advisor at Early. 
  • You can get to know the advanced techniques of dieting & exercising from our experts to lose weight 


If you are someone who wishes to start the journey of making your health better, then register for our Webinar today at Rs.99 only.  Limited slots available !

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About the Author

Wrishila Pal

Wrishila leads marketing at Early, bringing over 5 years of writing experience across brand, performance, and product. A published author who began her journey in storytelling, she’s built content engines, scaled narratives across industries, and believes great writing balances clarity, emotion, and impact, especially when it comes to health.

References

    1. n.d. Insights on Surya namaskar from its origin to application towards health. Accessed June 4, 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC8814407/
    2. “MEA | Search Result.” n.d. Ministry of External Affairs. Accessed June 4, 2025. https://www.mea.gov.in/search-result.htm?25096/Yoga:_su_origen,_historia_y_desarrollo
    3. Mody, BS. n.d. “Acute effects of Surya Namaskar on the cardiovascular & metabolic system.” PUBMed NCBI. https://pubmed.ncbi.nlm.nih.gov/21665111/ 

In this blog

Beginner’s Guide To Surya Namaskar

Surya Namaskara for Weight Loss

Some FAQs regarding Surya Namaskara

Time to be the Best Version of Yourself

Ready to lose weight for good?

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