Surya Namaskar – Fat Burning Yoga Workout

Fat Burning Yoga Workout

If you are too busy and only looking for a single mantra that can help you to stay fit, then here is the answer: a powerful sequence of 12 yoga asanas or postures which can provide a very good cardiovascular workout in the form of Surya Namaskar. Translating as “Sun Salutation”, Surya Namaskars is one of the good way to keep your body into shape and calm the mindas well as health. Surya Namaskar is considered as the best, when done early in the morning on an empty stomach. Each round of Surya Namaskar consists of two sets, and each of the sets is basically composed of 12 yoga poses. You may find many several versions on how to practice Sun Salutation. However, it is also best on just to stick to one particular version and practice it everyday for better results. So here, are the 12 Surya Namaskar asanas for your fat burning yoga workout.

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1Pranamasana or prayer pose

  • First stand on the edge of the mat, while keeping the feet together and balancing the weight equally on both of the feet.
  • Expand the chest and try to relax the shoulders.
  • While breathing in, lift both of your arms up from the sides.
  • As you exhale, try to bring the palms together in front of your chest, just like in the prayer position.

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2Hastauttanasana or raised arms pose

  • While breathing in, slowly lift up your arms, keeping your biceps close to your ears.
  • This pose, is the effort to stretch up the whole body up from the heels to the tips of the fingers.

How to deepen this stretch?

  • You can push the pelvis a little bit forward. Ensure that you are reaching up to the fingers rather than trying to bend back.

3Hasta Padasana or hand to foot pose

Hasta Padasana
  • While breathing out, slowly bend forward from the waist, and try to keep the spine erect.
  • As you exhale completely, bring your hands down on the floor beside your feet.

How to deepen this stretch?

  • You can bend the knees, if it is necessary, just to bring your palms down onto the floor.
  • Now slowly try to make a gentle effort to straighten your knees.
  • It is also a very good idea to keep your hands fixed into this position and to not move them until you finish the sequence.

4Ashwa Sanchalanasana or equestrian pose

Ashwa Sanchalanasana
  • While breathing in, try to push the right leg backwards, that is, as far back as possible.
  • Then bring your right knee onto the floor and look up.

How to deepen this stretch?

  • Be sure that your left foot is exactly between the palms.

5Dandasana or stick pose

  • As you try to breathe in, take your left leg backwards and bring your whole body into a straight line.

How to deepen this stretch?

  • Keep the arms perpendicular on the floor.

6Ashtanga Namaskara or salute with eight parts or points

Ashtanga Namaskara
  • First slowly try to bring the knees down towards the floor and exhale.
  • Take your hips back slightly, and slide forward, to rest the chest and the chin on the floor.
  • Try to raise the posterior a little bit.
  • Your two hands, feet, knees, chest as well as chin, that is, eight part of the body touching the floor.

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7Bhujangasana or cobra pose

  • Try to slide forward, raising your chest up in a Cobra pose.
  • You can keep the elbows bent in the pose, the shoulders must be away from the ears. While you look up.

How to deepen this stretch?

  • While inhaling, try to make an effort just to push the chest forward; and as you exhale, try to make a gentle effort on pushing the navel down.
  • You can tuck it under your toes under. Ensure that you are stretching, just as much as possible. Try not to force.

8Parvatasana or mountain pose

  • While breathing out, first lift your hips and your tail bone up, with the chest down as an ‘inverted V’ (/\) pose.

How to deepen this stretch?

  • If it is possible, then try and keep your heels onto the ground, by making a gentle effort on lifting the tailbone up, and going deeper in the stretch.

9Ashwa Sanchalanasana or equestrian pose

Ashwa Sanchalanasana
  • While breathing in, try to push the right leg forward.
  • Then bring your right knee onto the floor and look up.

How to deepen this stretch?

  • First place your right foot exactly in between the two hands and your right calf perpendicular on the floor.
  • This position, can also make a very gentle effort to push your hips down towards the floor, and deepen the stretch.

10Hasta Padasana or hand to foot pose

Hasta Padasana
  • While breathing out, slowly bring your left foot forward.
  • Then keep your palms onto the floor.
  • You can also bend your knees, if it is necessary.

How to deepen this stretch?

  • Gently try to straighten your knees and if you are able to then touch the nose to your knees.
  • Keep your breathing normal.

11Hastauttanasana or raised arms pose

  • Slowly breathe in, and roll up the spine, hands can go up and then bend back a little bit, pushing your hips slightly out.

How to deepen this yoga stretch?

  • Be sure that the biceps are beside the ears.
  • The basic idea is to stretch up more, than rather stretching back.



As you exhale, straighten your body, bringing the arms down.

Then relax into this pose, you can observe the sensations in the body.

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