Surya Namaskar Yoga For Weight Loss

Surya Namaskar, also known as Sun Salutation is a common sequence of twelve different ‘asanas’ or body postures, and it is one of the core foundations of weight loss yoga exhibited by Shilpa Shetty. These postures are particularly effective in helping women lose weight. The technique has been recognized as one of the simplest and most effective methods for losing weight. It dates back to the ancient times, and has also been extensively performed for making the body flexible, fitter and stronger.

According to experts, Surya Namaskar boosts the metabolism which further paves way for building lean and slender muscles. You will hardly find any workout these days that offers results as quick and as effective as this technique. So in case you’re willing to learn more about this method, here’s a complete insight on Surya Namaskar yoga for weight loss.

What Is Surya Namaskar Yoga?

As mentioned earlier, Surya Namaskar yoga for weight loss is an ancient technique for weight loss that involves twelve different body postures to increase the metabolism of your system, but it can be a bit more advanced that Hatha yoga. The Asanas are performed by first stretching the right part of the body, followed by the left one. Once you do this, you complete one round of the yoga. In order to lose weight, you will have to perform twelve rounds and twenty four sets of this workout.

Quite recently, a scientific study revealed that this workout not only impacts weight loss, but it also has a significant effect on the throat, heart, chest and intestines. It also improves your leg and stomach movement. So in other words, the Sun Salutation is a complete body workout that keeps you healthy and active, all way round.

Surya Namaskar Yoga PoseThe posture of this workout usually ranges from flexing and bending to finally stretching your muscles. While performing this workout, you will also have to rhythmically breathe in and out. This breathing movement too boosts your metabolism and helps in weight loss. Due to the phenomenal benefits that this yoga provides, most yoga experts consider the Sun Salutation workout to be the primary base of yoga.

The idea of power yoga is to offer maximum health benefits under a short life span and Sun Salutation effectively helps in fulfilling this goal. This yoga is also equally beneficial for people who do not manage to catch enough time for regular exercises. So if you have a hectic and really tedious schedule and are looking to lose weight in the lowest possible time, this is one of the best ways to do so.

Like most of the other yoga regimes, Surya Namaskar too has to be performed on a completely empty stomach. It is highly recommended by experts to keep an interval of about two hours between practicing the yoga and eating.

Although you can perform this yoga at any time throughout the day, the ideal time would be the early mornings. In the ancient times, yoga enthusiasts performed this workout early in the morning, while facing the rising sun, hence the name ‘Sun Salutations‘. So if you manage to do the same, you can get a similar slender frame and flexible body.

With Surya Namaskar Yoga for weight loss you also get an opportunity to align your body, soul and your mind. The twelve different body postures have to be performed rhythmically in a proper sequence. You will also have to ensure that the postures are perfectly synchronized with your breathing.

What Are The Basics Of Surya Namaskar?

Pose 2Before you actually proceed with the sun salutation workout, you will first have to understand the basics. Whether you are a beginner in yoga exercises, or an experienced performer, these basic guidelines will definitely help you to achieve the maximum results.

As we all know, sun salutation is a cyclical series of twelve to sixteen yoga poses. In case of all the poses, you will have to perform the same sets consecutively. This means, you will need to have a natural flow from one pose of the yoga to another.

Likewise, you will also have to adhere to a particular pattern of breathing. This simply deals with inhalation, exhalation, and retention. The series and sequence of the breathing patterns will depend on the type of workout you are performing. However, for most of the cases, you will have to alternate the exhaling and inhaling patterns.

You will also have to calm your mind, concentrate on the movement of your breath, and start proper meditation. The series of yoga will commence and end in the pranamasana or the prayer pose.

Foundation Of Sun Salutation Yoga

In order to use the Surya Namaskar yoga for weight loss, you will have to follow the given guidelines. In the following section we have suggested a couple of steps that needs to be incorporated in your daily regime. Once you do this, losing weight will be simpler and easier.

To begin with, you will first have to learn all the steps that the Sun Salutation yoga is concerned with. There are twelve different poses and in order to lose weight, you will have to perform each of these poses with absolute precision. It is extremely important to understand how to perform Surya Namaskar the right way, if you are really looking out to lose weight. It will hardly take you thirty minutes to an entire hour, if you are looking to complete all the different poses at once.

Pose 3Besides this, you will also have to perform the steps on a daily basis and at a particular time. When you do this, you get to lose weight faster. In case you’re lacking motivation and are looking to get some more motivation try playing a good and soothing music in the background. The yoga is supposed to soothe your soul, so make sure, you do not play something really loud.

Another thing that you need to do is perform all the steps at a really slow and steady pace. You can be excited to lose weight, but that excitement shouldn’t reflect in your performance. Do not rush as it might have adverse effects on your system. If you are a newbie who has just started to learn the poses of this yoga, it will hardly take you a fortnight to fifteen days to attain perfection in the poses. It will also effectively help you to build better strength and flexibility.

Once you have managed to build ample strength, gradually increase the total number of rounds that you are performing. You can practice the Sun Salutation yoga for six days a week and complete twelve sets of the exercise.

At the same time, you should also make it a point to finally end your practice with a 5 minute session of stretching exercise or shavsana. This will help your body to relax.

Surya Namaskar Yoga For Weight Loss

Surya Namaskar plays a significant role in helping you to lose weight much like Yogalates. According to studies, about one minute of this sun salutation will help you to burn about 3.79 calories. As we all know, a complete round of Surya Namaskar will take you about three minutes and forty seconds. Therefore, the total numbers of calories that are burnt through one round of this work out are 13.91. The result is likely to vary from one person to another, depending on their body weight and other relevant attributes.

We already know that about one pound of fat is equivalent to 3,500 calories. So if you are looking out to reduce one pound every week, you should make it a point to burn 250-500 calories on a daily basis.

About eighteen minutes of the sun salutation will help you to burn 250 calories, about twenty five minutes of the workout will help you to burn 350 calories and about forty minutes of the workout will help you to burn about 500 calories. So if you are really looking out to lose weight, nothing can work better than this workout.

If you are a beginner, who is just getting started with yoga, try performing four rounds of the Surya Namaskar. This will help you to burn about 55 calories. As you perform more rounds of the exercise and get better at it, the count will eventually increase. However, this too will completely depend on the capacity of your mind and body.

It has been found that about twelve rounds of the Sun salutation workout help you to burn about 156 calories. This is equal to one hour of tedious workouts in the gym. There are some yoga experts who even practice about hundred rounds of this exercise in every session. However, they are experienced professionals and as newbie, you should always abstain from overdoing the workout.

The ideal number of Sun Salutation workouts you should perform is completely dependent on your strength, stamina and heart rate. As the postures in this exercise can be eventually improved according to your body type, it can be commenced by any individual who is looking out to get rid of excess calories on the go.

As a beginner, you should complete four rounds of the exercise on your first and second day. From the third and fourth day, try completing six rounds. For the fifth day try completing six rounds and on the sixth day try completing seven rounds. In this way, you should make it a point to complete about fifteen rounds of the exercise on your fourteenth day. This will improve your posture, help you to cut down on calories and also make you fitter and tad more active.

However, if you are a beginner, we would recommend you to perform these exercises under proper and expert supervision. It is only then when you can yield maximum benefits from the workout.

Benefits Of Sun Salutation Workouts

Most people, usually women, perform this sun salutation workout in order to boost their metabolism and to decrease their body mass index. The exercise also plays a vital role in increasing the strength of your lower body muscles. Likewise, it also increases your overall endurance.

It has been observed, that a large number women performing this exercise, have experienced a significant reduction in the percentage of their body fat. It is also extremely useful for them as they don’t happen to make out enough time from their busy schedules.

You can also perform this exercise in order to increase the strength in your upper body, particularly in the triceps, deltoids and the pectoralis muscle.

Another remarkable reason why most people perform this exercise is simply because it is a cardiovascular one. In fact, sun salutation is one of the simplest cardio vascular exercises that not only helps you in losing weight but also helps you to burn the excess fat right away. This is a low intensity exercise and it helps you to burn much more fat than the high intensity workouts.

Each pose of the sun salutation workout comes with an individual benefit. For instance, the prayer pose gives you an opportunity to relax. It calms down your soul and helps you to relax after a tedious and hectic day.

Hasta uttanasanaThe Hasta uttanasana helps you in stretching your core muscles. Likewise, it also makes your back muscles stronger and your posture better. As you stand forward and bend for stretching your hamstrings, your internal organs are automatically massaged.

Likewise, the ashtanga namaskara, the pank, or the pose involving your knees chin and chest plays a vital role in toning your thighs and abs.

Here, the cobra pose is also equally useful as it helps in strengthening your back and arms. At the same time, the downward dog pose plays a significant role in strengthening your chest and arms.

Perform this exercise on a timely manner to enjoy the maximum benefits from it. Also, while performing the exercise, try to practice it in the morning. This is primary because your tummy is empty during the early hours of the dawn and this helps in boosting your metabolism. Yoga experts too suggest about not consuming anything about 4 to 5 hours before you perform surya namaskar yoga for weight loss.

So follow these guidelines and perform this exercise from time to time and enjoy a healthier, slender and slimmer frame like you always wanted to.

Shilpa Shetty Yoga For Weight Loss & Top 5 Poses

You may or may not have heard about Shilpa Shetty–The Bollywood diva, but in all probability you’ve heard about her contributions to the world of yoga. She is one of Bollywood’s most prominent celebrities who are not only famous in India but also throughout the world. This gorgeous diva has starred in many blockbuster movies, TV shows, and other films and entertainment forms.

People can instantly recognize her because of her lustrous hair, slim waistline, flawless skin, and a stunning figure that all men last for an all women desire. But this guide is not about her career, but about how you can get your body back into shape by following Shilpa Shetty yoga for weight loss.

Why Follow Shilpa Shetty’s Weight Loss Regime?

For weight loss, you can use Shilpa Shetti yoga not only because Shilpa Shetti hails from the great land of Yogis and mystics (India) but because she has dedicated a significant portion of her career to improving people’s health, including for:

  • Weight loss
  • Spinal health
  • Flexibility
  • Stress
  • Joint pain
  • Sleep quality
If you want to take advantage of yoga for a slimmer you check out these online videos here.

This 41-year-old beauty boasts of the perfect sculpted figure, which she claims she got by mainly practicing yoga followed by 10 minutes of meditation to relieve stress. She has released DVDs for playing the yoga guru, where she appears to be instructing and motivating to take up yoga in the pose as they’re meant to be done.

Top 5 Shilpa Shetty Yoga For Weight Loss Poses

Yoga can not only help you to stay physically fit, but also improve your state of mental and spiritual well-being. Shilpa Shetty places great importance of burning fat quickly for weight loss, and most of these involve targeting the tummy area. These five poses will help you get a toned body like the Bollywood diva herself without the need of going through crash dieting or spending endless hours at the gym.

1. Dhanurasana: this pose is ideal for burning belly fat as it provides maximum stretching to the body. This bow posed exercise is also beneficial for curing asthma, diabetes, backache, as well as constipation and piles. How to do this exercise? Well, keep on reading to find out.

Dhanurasana

Steps to follow

  • Lie down in a calming manner and attain a prone position
  • Gently bend the knees and take hold of your ankles with hands
  • Inhale gently; raise the area of your head portions as well as legs up as high as you can
  • Maintain this pose for as long as your body permits and exhaled deeply while bringing down
  • Continue to inhale and exhale properly when you’re in pose
  • Do this exercise for 3 to 5 rounds

2. Vakrasana: This is a fat loss yoga pose where you have to twist to maintain spine flexibility and keep it supple. It is effective in case you’re trying to cure diabetes or improve lung capacity.

Dhanurasana

Steps to follow

  • Sit on the ground (preferably on a yoga mat) with your legs stretched out
  • Bend your right leg from the area of your knee and place the foot just beside the left knee
  • While keeping the spine straight, twist your waist towards the right-hand side; don’t forget to exhale
  • Bring your left arm near the right side of foot in a manner that the outer side of your left arm touches the right leg; also, place the left hand near the right foot
  • Continue to inhale and exhale peacefully while maintaining this pose
  • Repeat the same steps now from the opposite side

3. Chakrasana: “Chakra” as in wheel is a common term that you’ll hear many times in the context of yoga and meditation. The Chakrasana symbolizes a wheel pose that can aid you to get a slimmer waist as well as delay the aging process.

Chakrasana

Steps to follow

  • Lie down comfortably in the supine posture
  • While keeping a 10 to 12 inches gap between legs, bend your knees carefully
  • Place your palms on the floor and above the shoulders
  • Inhale casually and try to raise the body as much as you can
  • Slowly drop your head and try to make your legs and arms straight as much as your body permits
  • Hold this position for as long as you can while inhaling and exhaling
  • Exhale while bringing your body down
  • Repeat the posture 3 to 5 times for best results

4. Padahastasana: This yoga pose in Shilpa Shetty yoga for weight loss program is all you need for overall good health. Padahastasana is a style that is quite similar to Surya Namaskar, and it helps bring down cholesterol and reduce blood pressure.

Padahastasana

Steps to follow

  • Stand tall with the least amount of gap between your legs
  • Stretch your hands above shoulder level while inhaling gently
  • Exhale while coming forward
  • Try to grab your ankle with your palms and the nose to touch your knees if possible
  • Try to hold onto this pose for as long as you can
  • Go back to the straight position while inhaling
  • Do this for 3 to 5 rounds

5. Ustrasana: This pose is excellent for reducing belly fat if you do it the correct way. It is not only simple to do but extremely helpful as proven by Shilpa Shetty herself.

Ustrasana

Steps to follow

  • Kneel down on the floor and begin by standing on your knees
  • While inhaling, bend backward a bit
  • Place your right palm on the right heel and the left palm on your left heel
  • The final posture would place your thighs in a vertical position to the floor, and head tilted backward
  • Evenly balanced the weight on your arms and legs
  • Gently inhale and exhale while holding the pose
  • Do this for a maximum of 3 to 5 rounds

(see more weight loss poses here)

Diet Tips For Losing Weight With Shilpa Shetty Yoga

A balanced diet is crucial when you’re trying to lose weight. Shilpa Shetty advises that you take a diet that is low in carbs but high in protein that is just enough to provide you 2200 calories each day. Green tea is an excellent beverage that can not only make you feel refreshed but also aid in your weight loss goals.

If you want to take advantage of yoga for a slimmer you check out these online videos here.