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weight loss exercise

Best Exercise for Complete Body Workout and Weight Loss

“Surya Namaskar” or say Sun-Salutations, is one of the most ancient and efficient techniques in yoga to keep you fit. Mythology also says Sun God is a guardian of good health.

You have been trying to lose weight but you got endless excuses, sometimes genuine and made up many times. Best way to start a day is getting up early and practicing 12 rounds of Surya Namaskar comprising 12 “asanas” performed in a rhythmic breathing pattern.



However Looking at a clip and starting it right away is not at all ideal. You need to check out this Hooter and then you’re all set.

Warm up – Firstly, do a quick and a refreshing warm up to relax and make your body ready to take the challenge.

First Must – Even before practicing the Surya Namaskar for shedding off extra weight, one should learn all the 12 postures in the exercise in a reliable way.

Best Time – See that they are performed with immense precision and also at the same time every day, apparently the best time being the morning.

Pace – A steady pace is often essential for a comfortable, and purposeful body work out. So see that you do the exercise in a slow and stable pace initially and increase your speed with time.

Yog Mantra – Listening or Chanting out the Mantra’s like “Om Suryaya Namaha”, “Om Mitraya Namaha”, “Om Ravaye Namaha”, Om Bhanave Namaha”, Om Khagaya Namaha”, Om Pushne Namaha”, Om Hiranya Garbhaya Namaha”, “Om Marichaye Namaha”, “ Om Aadityaya Namaha”, Om Savitre Namaha”. Om Bhaskaraya Namaha”, is the best way to work out. Even soothing music can do the magic.

Duration & Length – Perfection of all the 12 asanas can be achieved by practicing daily for about 15 days and then one can improve the practice by building strength and focusing on weight loss.

Increase the number of rounds of Surya Namaskar upon increasing your strength and finally land up doing at least 12 rounds of 12 asanas every day and can be increased further. After all, this depends on the heart rate, stamina, and strength of the individual.

Most Important – Stop the practice by resting for 2 minutes in Shavasana.

This will Amaze you!!

  • It takes about 3 minutes and 40 seconds to complete one round of properly performed Sun Salutation.
  • 79 calories are burnt for 1 minute while performing Surya Namaskar. When calculated for one round will help an individual burn up to 14 calories.
  • So, if a person can do 12 rounds of Surya Namaskar every day then s/he can burn 156 calories with great ease. It is equivalent to doing rigorous exercise for an hour.


It is not an exaggeration because there are several remarkable things these sun salutations can do to the individual body. Every posture in this technique is crucial for keeping the body flexible.

Toning the muscles

Strengthening the spine

Activating the metabolic pathways

Fight stress

Detoxify the body

Shed away the extra pounds with great ease


Incorporating this exercise in the daily routine can make an individual youthful and give a boost to the overall health.

Watch and Practice

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Sowmya Venuturupalli, an opinionated mom to a pretty princess enjoying motherhood, is a passionate classical dancer, a writer by interest, and a lecturer by choice. She is a lifestyle blogger and with all her interest in writing, she is intrigued to pen down the creative side in her articles.