Surya Namaskar : a yoga practice

What is Surya Namaskar?
Does it help lose weight?
Is it “cardio” enough?

SURYA NAMASKAR is a yoga practice that comprises of a set / round of 12 poses that are performed rhythmically in a certain order.
Yes! it does help lose extra pounds. One round burns about 13.9 calories.
And it does raise your heart rate also.
BUT if you’ve never tried yoga before, try a couple of classes (maybe at your local gym) to see if it’s your thing AND do consult your physician before trying any new exercises if you have health issues.

SURYA = Sun & NAMASKAR = Salutation

It’s best to start small and build it gradually. You can start with 1 round, take a little rest and complete the second round. As soon as you begin to feel tired, stop and rest.
Round 1
Asana 1 – Pranamasana / Prayer Pose
Stand straight with your feet together and hands joined against your chest in a prayer position. Breathe in and breathe out.
Asana 2 – Hastauttanasana / Raised hands pose
As you breathe in, raise your arms towards the sky. You may bend slightly backward as you do this.
Asana 3 – Hasta Padasana / Hand to Foot Pose
Breathing out, bring your arms down to your feet. For those who find this difficult, you can reach as far as possible and can even bend your knees.
Asana 4 – Ashwa Sanchalanasana / Equestrian pose
As you breathe in, stretch your left leg as far back as possible and bring up your right knee with palms touching the floor.
Asana 5 – Dandasana / Stick Pose
Breathing out, push your right leg back and bring your body in a straight line with arms perpendicular to the floor, as if you are doing a push-up.
Asana 6 – Ashtanga Namaskar / 8 point salutation
Breathe in and lie straight with the 8 points – your feet, hands, knees, chest, and chin touching the floor and the hips raised slightly. Breathe out.
Asana 7 – Bhujangasana / Cobra Pose
As you breathe in, raise your chest upwards with elbows bent and hands touching the floor.
Asana 8 – Parvatasana / Mountain or Downward facing dog pose
Breathing out, raise your hips up and head and chest down in an inverted V position.
Asana 9 – Ashwa Sanchalanasana (asana 4)
As you breathe in, stretch your left leg as far back as possible and bring up your right knee with palms touching the floor.
Asana 10 – Hastapadasana (asana 3)
Breathing out, bring your arms down to your feet. For those who find this difficult, you can reach as far as possible and can even bend your knees.
Asana 11 – Hastauttasana (asana 2)
As you breathe in, raise your arms towards the sky. You may bend slightly backward as you do this.
Asana 12 – Pranamasana (asana 1)
Breathe out and stand straight with your feet together and hands joined against your chest in a prayer position. Breathe in and breathe out.

Round 2
It’s the same as round 1 except that asanas 4 & 9 are performed with left knee bent and right leg pushed backward.
Take it easy, breathe and relax.

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