Is 20 minutes of yoga a day enough to lose weight?yes!!!

THE ANSWER IS YES

You can burn fat and build strength with a simple yoga routine. You probably think of yoga as a zen-inducing stretching routine rather than a fat-burning go-to for weight loss. ... To make the most out of a 20-minute yoga session, you want strength-building moves that activate the greatest number of muscles in one pose.

                

Doing one round of Surya Namaskar burns approximately 13.90 calories, and the magical number to apply Surya Namaskar for weight loss is 12. You can start by doing 5 sets of it daily and then increase it up to 12 with time, which will help you lose 416 calories.

            

             

  

There are many variations of Surya Namaskar but following one type and practicing it every day shows better results. Now we bring to you a complete guide of all the 12 poses of Surya Namaskar in detail:

Asana 1

Pranamasana (Prayer Pose)

Stand on the forward side of the mat. Stand straight on both your legs, broaden your shoulders, with hands by your side and relax. Now inhale and lift both your hands together and bring them in namaskar mudra as you exhale.

Asana 2

Hastauttanasana (Raised arms pose)

Now from the prayer pose, raise your hands up and backwards. In this asana, you need to stretch your body from your toes to tips of your finger. While stretching don’t just bend backwards, make sure you stretch properly. And while stretching, your biceps should be close to your ears.

Asana 3

Hastapadasana (Hand to foot pose)

From raised arms pose, now bend down from your waist and try to touch the floor with both the palms. Your back should be erect. If you are a beginner, you can bend your knees to keep your palms on the floor. Try to straighten your knees and touch your head to your knees. Doing this will take regular practice. While in this position try to keep your palm in one position and not move them.

Asana 4

Ashwa sanchalanasana (Equestrian Pose)

Now breathing in, push back your left leg as much as you can. Your right knee should be in between both your palms. Your left knee should be touching the ground along with your foot bend down. Look up and stay in the position. Now straighten your foot by balancing it on the floor with the help of your toes. Keep looking up.

Asana 5

Dandasna (stick pose)

Bring your right leg backwards and balance your upper body on both your palms. Your body should be straight like a stick. Your toes should be on the mat. Make sure your arms are perpendicular to the floor.

Asana 6

Ashtanaga namaskar (salutation with eight parts of the body)

Now gently bring your knees down on the floor, push your hips backwards and sliding forward rest your chin and chest down on the floor. Remain in this posture. Now your eight body parts that are both the palms, both feet, both knees, chest and chin are touching the floor. This is called salutation from eight points of the body (Ashtanga namaskar).

Asana 7

Bhujangasna (Cobra Asana)

From the last position now raise your chest up by sliding yourself forward. Make sure your hands are bent and you are looking up, towards the ceiling. Your half the body is in the air and rest in on the floor.

Asana 8

Adho mukh savana (Downward facing down)

From cobra pose, now lift your waist and hips up keeping your hands and legs on the floor. Your body should form an ‘inverted V shape’. Keeping your hands in the same position now move your feet forward and get deeper into the pose.

Asana 9

Ashwa sanchalanasana (Equestrian Pose)

Now come back to Equestrian Pose, asana number 4, but this time with your right leg. From downward dog position bend down and bring your left leg forward in between your palms. Your right leg should be straight with your right knee touching the floor. Your left leg should be perpendicular to the floor. Your hand should be straight with palms at one place on the floor. Now look up and then curl the right toe under.

Asana 10

Hastapadasana (Hand to foot pose)

From downward dog try to touch the floor with both the palms. Your back should be erect. If you are a beginner, you can bend your knees to keep your palms on the floor. Try to straighten your knees and touch your head to your knees. Doing this will take regular practice. While in this position, try to keep your palm in one position by not moving them.

Asana 11

Hastauttanasana (Raised arms pose)

Now come up and keep your body straight and stretch your body from your toes to tips of your finger. While stretching don’t just bend backwards, make sure you stretch properly. While stretching, your biceps should be close to your ears.

Asana 12

Tadasana

As you exhale bring your hands down by your side and relax.

As we mentioned it’s not just an asana rather it’s a full body workout which consists of 288 asanas. Let’s just explain you how. The traditional Surya Namaskar is where you stretch one leg at a time. According to this, we do 12 asanas in one set. So, when you do it for both legs, it becomes 12x2. Each set of Surya Namaskar has 12 asanas. So, when you repeat it 12 times from both sides, you are doing 288 poses. What can be better than this when you can do 288 asanas in just 20 minutes

Calories burned by doing Surya Namaskar

Doing one round of Surya Namaskar burns approximately 13.90 calories. You can start by doing 5 sets of it initially and then increase it up to 108 with time.

The number of calories that Surya Namaskar burns versus calories burnt by other 30 minutes workouts. Let’s have a look.

Weightlifting = 120 calories

Tennis = 230 calories

Basketball = 266 calories

Beach volleyball = 259 calories

Football = 290 calories

Bicycling (14 - 15.9 mph) = 332 calories

Rock climbing = 363 calories

Running (7.5mph) = 411 calories

Surya Namaskar = 416 calories

Benefits of Surya Namaskar:

Surya namaskar has uncountable benefits some of which include

- It helps to lose weight if done at a fast pace
- It gives you a glowing skin
- It helps you fight steepness
- It strengthens the joints and muscles

- It also improves the functioning of digestive system

- Keeps blood sugar in check

- Regulates the bowel movement along with regulating menstrual cycle

- An awesome way to detox

- Improves blood circulation

- Increase your sexual stamina

- Keeps tension and anxiety at bay

- It helps you to stay mentally fit