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About Surya Namaskar

Surya Namaskar is not just a yoga sequence; It’s a holistic practice that delivers physical strength, mental calm, metabolic activation, and overall vitality. Even just 3 rounds daily can deliver meaningful improvements in heart health, flexibility, digestion, stress levels, and daily energy.

Top Benefits of Surya Namaskar (Sun Salutation)

1. Weight Loss & Fat Burn: Each round burns around 14 kcal, helping accelerate fat reduction and weight loss when practiced consistently.
2. Improved Flexibility: The 12 dynamic poses increase body flexibility, stretch muscles and joints, enhancing overall mobility.
3. Enhanced Cardiovascular Health: Flowing between poses boosts circulation, oxygenates the blood and supports a healthy heart.
4. Better Digestion & Gut Health: The forward and back-bending movements massage abdominal organs, improving digestion, metabolism and eliminating bloating.
5. Stress Reduction & Mental Clarity: Focused breathing calms the nervous system, reduces stress and anxiety. Sharpens mental focus and clarity.
6. Increased Energy & Vitality: Practiced in the morning, it boosts energy levels and uplifts mood—ideal for starting your day energized.
7. Better Sleep & Relaxation: The calming effects of the practice improve sleep quality and help ease tension.
8. Strengthens Muscles & Joints: The sequence engages core, leg and back muscles, building strength, toning the body and enhancing joint health.
9. Hormonal Balance & Metabolism: Stimulates thyroid and endocrine glands, helping regulate hormones and boost metabolic function.
10. Glowing Skin & Hair: Increased blood flow nourishes skin and scalp, promoting a healthy glow and stronger hair.

Surya Namaskar – Flow Sequence

1. Pranamasana (Prayer Pose): Stand tall with feet together, hands in Namaste at the heart.
   Purpose: Centers the mind, cultivates gratitude and presence.
2. Hastauttanasana (Raised Arms Pose): Stretch arms overhead, gently arch back.
   Purpose: Opens the chest and lungs, improves lung capacity.
3. Padahastasana (Standing Forward Bend): Fold forward from hips.
   Purpose: Lengthens hamstrings and spine, energizes mind.
4. Ashwa Sanchalanasana (Low Lunge): Step right foot back, bend left knee.
   Purpose: Opens hips, stretches thighs.
5. Dandasana (Plank Pose): Step left foot back into a plank.
   Purpose: Builds core strength, full-body alignment.
6. Ashtanga Namaskara (Eight-Limbed Pose): Lower knees, chest, chin.
   Purpose: Warms back and shoulders, humbles posture.
7. Bhujangasana (Cobra Pose): Slide forward, lift chest.
   Purpose: Opens heart and spine.
8. Adho Mukha Svanasana (Downward Dog): Hips up in “V” shape.
   Purpose: Lengthens spine, calms the mind.
9. Ashwa Sanchalanasana (Other Leg): Step left foot forward.
   Purpose: Opens opposite hip, builds balance.
10. Padahastasana (Repeat): Right foot forward, fold over legs.
    Purpose: Enhances flexibility, re-centers focus.
11. Hastauttanasana (Repeat): Rise up, reach overhead.
    Purpose: Re-energizes, uplifts mood.
12. Pranamasana (Complete): Bring hands back to heart.
    Purpose: Seals practice mindfully.

Tips for Beginners

• Sync breath and movement: Inhale with expansions, exhale with folds.
• Modify poses: Use blocks or bend knees when needed.
• Maintain alignment: Engage inner thighs, lengthen spine, relax shoulders.

Recommended Rounds Per Day

• Beginners: Start with 3–5 rounds daily and increase gradually.
• Intermediate/Advanced: Aim for 12 rounds/day, 6 days a week.
• Further Progression: Some go up to 20–30 or even 108 rounds for spiritual or advanced fitness goals.

Calorie Burn Estimates

Each round burns roughly 13–17 kcal (average: 14 kcal).
12 rounds = ~168 kcal burned
6 days a week = ~1,000 kcal/week, promoting fat loss over time.

Daily Practice Tips

• Practice early morning on an empty stomach for best results.
• End with 3–5 minutes of Shavasana to relax and reset.
• Practice regularly (5–6 days/week).
• Listen to your body and rest as needed.
• Pair with a balanced diet, good sleep, and stress reduction.
• Track progress via strength, mood, body—not just weight.

Summary

• Start small: 5 rounds/day, work up to 15 rounds/day over 4 weeks.
• Consistency is key: Practice 6 days/week with mindful breathing.
• Long-term progress: Adapt to your goals—go beyond 4 weeks or build up to 30 rounds if desired.