Yoga for Weight Loss: How Suryanamaskara Helps to Shed the Flab and Get Healthy

Yoga for Weight Loss: How Suryanamaskara Helps to Shed the Flab and Get Healthy

 More and more people are getting cautious about their health because of the increased instances of lifestyle diseases like diabetes, cancer, and hypertension and so on. There has been a sea change in people’s perspective about their health in recent times. People are now experimenting more and trying new exercises regimes and dietary fads. But somehow people still can’t think of a yoga for weight loss at home routine. It can make you more flexible, calmer but won’t help you to shed the extra flab! Do you harbor similar thoughts? Well, this article will definitely help you to change your notions.

Five Poses for WeightLoss

Instead of just focusing on how to lose the extra flab, we should rather focus on the reasons why you are gaining fat. Sometimes you’re putting on weight does not always mean you are eating too much! It can also mean that your body functions are not working at the optimum level. Yoga plays a tremendous role in normalizing these bodily functions by powerful techniques like breathing and also cleanses, rejuvenates and balances the organs and their functions. So those awe-inspiring forward bends and backward bends can impact your body in more ways than one. You will rejuvenate some muscles which you never thought existed in the first place. Try these yoga poses to lose weight; it’s possible if you do it with diligence and patience. In addition, check out Yoga Teacher Training India if you want to learn about becoming a Yoga instructor.


A complete regime in itself, it comprises 12 poses which focus on each part of your body. Sun salutation, as it is known helps in providing strength to the skeletal system that includes ligaments and also alleviates stress and anxiety.

Do it the right way

Step #1:

Stand upright at the edge of your mat, bring your feet together and try to keep your weight distributed equally on both your feet.

Try to expand your chest and relax your shoulders.

Take a deep breath in and lift both your arms up from the sides and as you breathe out, bring down your palms clasped in front of your chest in a prayer position.

Step #2:

Breathe in and lift the arms up and then bring them back, keep the biceps in close proximity to the ears. If you are doing this pose, try and give maximum effort so that you stretch the whole body right from your heels and bring the tips to your fingers.

Push the pelvis and bend forward a little bit. Try and reach up with the fingers and don’t try to bend backward to reach.

Take a deep breath out and bend down from the waist, but ensure to keep your spine erect. As you breathe out, completely, bring down the hands beside your feet, your hands should rest on to the floor.

Step #3:

Exhale out; bend gently forward from the waist, while keeping the spine straight. As you exhale completely, bring the hands down to the floor, beside the feet.

As you take a deep breath in, push your right leg back, as much as you can. Then try to bring your right knee to the floor and with your hands resting on either side look up. You have to ensure that the left foot is placed between the palms.

Step #4:

Take a breath in and bring the left leg back and bring your whole body in a straight line.  Ensure to keep your arms perpendicular to the floor.

Step #5:

Coerce your knees down to the floor and breathe out. Bring the hips back slightly, move forward, bring your chest and chin onto the floor. Raise your back a little bit.

 Keep the two hands, two feet, two knees, and chest and chin should all touch the floor, all in all, eight parts of the body should be touching the floor.

Step #6:

Slither forward and raise the torso bringing into a Cobra posture.  Keep your elbows bent in this posture and the shoulders should be kept away from the ears.  Then Look up.

As you take a deep breath in, try and make an effort to push the chest forward; and as you breathe out,   then push your navel down. Keep the toes under.  Try and stretch as much as you can but do not force your body too much.

Step #7:

Breathe out; then lift the hips and after that, your tailbone up, do ensure to keep your chest downwards in an ‘inverted V’ pose.

 Try and keep your heels on the ground and lift your tailbone up ever so gently, going deep into the stretch.

Step #8:

Take a deep breath in, this time take the right foot forward in between the two hands, left knee should be resting down to the floor, remember to press the hips down and then look up.

 Ensure to place the right foot right between the two hands and the right calf should be perpendicular to the floor. In this position, try to push the hips down more towards the floor, to give it a deep stretch.

Step #9:

Breath out and then bring the left foot forward. Keep your palms on the floor. You can also bend the knees if need be.

 Try and straighten the knees and if you can and touch your nose to your knees. Keep breathing in a steady way.

Step #10:

Breathe in and then roll the spine up, hands should go up and then bend backward just a little bit, push the hips slightly outward.

Keep your biceps right beside your ears. The ideal way to do this will be to stretch up more than stretch backward.

Step #11:

As you breathe out, first try to straighten the body, and then bring down your arms. Loosen up and relax in this very position; be more aware of your body and each little movement of the body. The mind and body connect are what makes yoga so unique so wonderful.

Yoga for weight loss at home can be possible and one round of Surya Namaskars can burn about 13.90 calories for a person with an average weight. So as you gain strength and stamina try and increase the number of rounds so that you are able to reach your weight loss goals with ease.


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