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As a 32-year-old woman who's looking to lose weight, how many surya namaskaras should I do each day?

Pushpa R | Answer |Ask -Follow

Yoga, Mindfulness Expert - Answered on Nov 29, 2024

Pushpa R is the founder of Radiant Yoga Vibes.
In the last 10 years, she has trained over 400 people in yoga and counselled many others at corporate events.
She holds a master of science degree in yoga for human excellence from Bharathidasan University, Trichy.
Pushpa specialises in meditation, yoga for wellness and mindfulness.... more

Question by vasudeva on Oct 22, 2024Hindi

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How many surya namaskaras can do in a day

Ans: The number of Surya Namaskaras (Sun Salutations) you can do in a day depends on your fitness level, experience, and time availability. Here’s a guideline to help you determine the right number for your practice:

1. For Beginners
Start with 4 to 6 rounds (1 round = 2 sets, right and left side).
Gradually increase to 12 rounds over a few weeks as your stamina and flexibility improve.
2. For Intermediate Practitioners
Aim for 12 to 24 rounds daily, depending on your energy and time.
This takes about 20-40 minutes and provides a full-body workout.
3. For Advanced Practitioners
You can do 50 or more rounds if your body is conditioned for it.
Many practitioners aim for 108 rounds as a meditative or spiritual practice during special occasions or festivals.
Tips for Practicing Safely:
Warm-Up: Begin with light stretches to prepare your body.
Maintain Proper Form: Quality is more important than quantity to avoid injuries.
Listen to Your Body: Stop if you feel tired or experience discomfort.
Stay Hydrated: Keep water nearby, especially for longer sessions.
Cool Down: Finish with restorative poses like Balasana (Child's Pose) and Savasana (Corpse Pose).
Consistency Over Quantity:
Even a small, daily practice of Surya Namaskara can bring immense benefits to your physical and mental well-being. The key is to be regular and mindful.

If you’d like to explore how to tailor your practice for your fitness goals, let me know!

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Namitaji, is it possible to lose 20 kg weight by doing surya namaskar and diet control? Apart from yoga, what changes can I make in my diet?

Ans: Hi, yes, it is technically possible to do that. In terms of diet, you should consult a dietician. But minimizing processed foods, sugar, and liquid calories is generally suitable for everyone and helps give good results. This can be further supported by eating more fibre, whole foods and sufficient protein. Please keep in mind that other factors like sleep, stress, and hormonal health also have a role to play in weight loss/gain. So getting a good night's rest and taking time to recover and/or manage stress levels is also important in any weight loss journey. All the best!

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Does 12 to 15 sets of Surya Namaskar is a good substitute for aerobics exercise? Or, is walking also essential in addition to Yoga to maintain a healthy heart.

Ans: Namaste!
Surya Namaskar is known as an Ekangi Abhyas, meaning that it is self sufficient and should be private. You can practice surya Namaskars in minimum clothing alone every morning. 12 and 24 rounds is fairly sufficient. Walk in the evenings or night to simply maintain a basic cardio regime.

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NAMASTE MEDAM, MY AGE IS 48 AND I CONTINUE 14 SURYANAMASKAT DAILY AND I SUGUSTE THIS 14 SURYANAMSKAR CONTINUE OR ADD

Ans: Namaste!! Apologies for the delay in replying. Please continue doing 12 surya Namaskars as long as you are doing it correctly. Remember to practice some side twisting asanas post the practice. Cooling down with some basic breathing will help a lot.

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