# **Calories Burnt in Surya Namaskar: A Complete Guide to Fitness, Weight Loss, and Wellness** Surya Namaskar, commonly known as Sun Salutation, is one of the most holistic and time-tested yoga practices. Rooted deeply in ancient Indian traditions, it is much more than a simple exercise routine. It is a complete mind–body workout that combines physical postures (asanas), breathing techniques (pranayama), and mindfulness. In recent years, Surya Namaskar has gained global popularity not only for its spiritual and mental benefits but also for its effectiveness in fitness and weight management. One of the most frequently searched topics today is [calories burnt in surya namaskar](https://aatmyogashala.com/blog/which-yoga-poses-burn-most-calories/), especially among people looking for natural and sustainable ways to stay fit. This detailed guide explores Surya Namaskar in depth, focusing on how it helps burn calories, the factors that influence calorie burn, its role in weight loss, and the many additional health benefits it offers. What Is Surya Namaskar? Surya Namaskar is a sequence of 12 yoga postures performed in a continuous flow. Each posture is synchronized with inhalation or exhalation, creating a rhythmic movement that energizes the entire body. Traditionally, it is practiced in the morning facing the sun as a gesture of gratitude and respect to the source of life and energy. The 12 steps of Surya Namaskar include: Pranamasana (Prayer Pose) Hasta Uttanasana (Raised Arms Pose) Padahastasana (Hand to Foot Pose) Ashwa Sanchalanasana (Equestrian Pose) Dandasana (Stick Pose) Ashtanga Namaskara (Eight-Limbed Pose) Bhujangasana (Cobra Pose) Dandasana (Stick Pose) Ashwa Sanchalanasana (Equestrian Pose) Padahastasana (Hand to Foot Pose) Hasta Uttanasana (Raised Arms Pose) Pranamasana (Prayer Pose) One complete cycle consists of performing the sequence on both sides of the body. Understanding Calories Burnt in Surya Namaskar When discussing calories burnt in surya namaskar, it is important to understand that calorie expenditure varies from person to person. Factors such as body weight, age, gender, metabolism, speed of practice, and overall fitness level all influence the number of calories burned. On average: A single round of Surya Namaskar burns approximately 10–14 calories. Practicing 12 rounds may burn around 150–170 calories. Completing 24 rounds can help burn 250–350 calories, depending on intensity. When performed at a faster pace, Surya Namaskar becomes a dynamic cardiovascular workout. At a slower pace, it focuses more on flexibility, breathing, and mindfulness, still contributing to calorie burn but at a gentler rate. Factors That Affect Calories Burnt in Surya Namaskar 1. Speed of Practice A slow and meditative Surya Namaskar emphasizes breath control and flexibility, while a fast-paced version significantly increases heart rate and calorie expenditure. Faster rounds naturally result in higher calories burnt in surya namaskar. 2. Body Weight People with higher body weight generally burn more calories during physical activity because the body requires more energy to perform movements. 3. Number of Rounds The more rounds you perform, the greater the cumulative calorie burn. Consistency is key to achieving visible results. 4. Muscle Engagement Proper alignment and conscious muscle engagement increase energy usage. Performing poses correctly ensures maximum benefit. 5. Breathing Technique Coordinated breathing improves oxygen supply to muscles, enhances endurance, and supports efficient calorie burning. Surya Namaskar for Weight Loss Surya Namaskar is often recommended as a natural and sustainable method for weight loss. Unlike high-impact workouts that can strain joints, it is gentle yet effective. Practicing Surya Namaskar daily helps burn fat, improve metabolism, and tone muscles. The continuous flow of movements targets major muscle groups including arms, shoulders, chest, abdomen, thighs, and calves. Over time, this leads to improved muscle tone and reduced body fat. When combined with awareness of calories burnt in surya namaskar, practitioners can structure their routine more effectively for weight management. For best weight loss results: Practice 20–30 rounds daily Maintain a balanced, nutritious diet Stay hydrated Practice regularly without long breaks Comparison with Other Exercises Many people wonder how Surya Namaskar compares to activities like walking, jogging, or gym workouts. Walking (30 minutes): Burns around 120–150 calories Jogging (30 minutes): Burns around 250–300 calories Surya Namaskar (30 minutes, fast-paced): Burns around 250–350 calories This comparison clearly shows that calories burnt in surya namaskar can be comparable to moderate to intense cardio exercises, making it an excellent alternative for those who prefer yoga-based fitness. Mental and Emotional Benefits Alongside Calorie Burn While calorie burning is a major attraction, Surya Namaskar offers benefits that go far beyond physical fitness. The synchronized breathing calms the nervous system, reduces stress, and improves mental clarity. Regular practice helps balance hormones, improve sleep quality, and enhance focus. Stress is often a hidden contributor to weight gain. By reducing cortisol levels, Surya Namaskar indirectly supports healthy weight management, making the calories burnt in surya namaskar even more impactful in the long term. Ideal Time and Duration for Practice Traditionally, Surya Namaskar is practiced early in the morning on an empty stomach. This allows the body to absorb maximum benefits and boosts metabolism for the rest of the day. However, it can also be practiced in the evening, provided there is a gap of at least 3–4 hours after meals. Beginners can start with 6–8 rounds and gradually increase to 12, 24, or even 108 rounds, depending on their fitness level and goals. Safety Tips and Precautions Although Surya Namaskar is generally safe, certain precautions should be taken: People with back pain, knee issues, or heart conditions should consult a yoga expert or doctor Pregnant women should avoid or modify the practice Focus on correct posture to avoid injuries Practicing mindfully ensures you gain the benefits without strain. Conclusion Surya Namaskar is a powerful practice that blends physical exercise, mental discipline, and spiritual awareness into a single routine. The calories burnt in surya namaskar make it an effective tool for weight management and overall fitness, but its true value lies in its holistic impact on health. By practicing it regularly with proper technique and dedication, you not only burn calories but also build strength, flexibility, balance, and inner peace. In a world filled with complex fitness trends and intense workout routines, Surya Namaskar stands out as a simple, natural, and sustainable approach to lifelong health and wellness. Whether your goal is weight loss, stress reduction, or overall well-being, incorporating Surya Namaskar into your daily routine can be a transformative step toward a healthier life.