How many calories burnt doing yoga

When starting a fitness journey, many people look for the best way to burn calories and lose extra weight. While hitting the gym or going for a run are common choices, yoga has become a popular alternative—especially for those who want a more balanced and mindful approach to fitness. One particular yoga practice, Surya Namaskar (or Sun Salutation), is often praised for its ability to help burn calories, build strength, and improve flexibility. But how does it really compare to other forms of exercise? Let’s take a closer look.

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🌞 What Is Surya Namaskar?

Surya Namaskar is a sequence of 12 yoga poses performed in a continuous flow. It combines gentle stretching, strength-building, and mindful breathing. Each round works out your entire body—from your arms and core to your legs and back. It can be practiced slowly for relaxation or at a faster pace for a more intense workout.

Many yoga teachers recommend Surya Namaskar as a daily warm-up or even as a complete workout on its own.

🔥 How Many Calories Does Surya Namaskar Burn?

One of the reasons people are drawn to Surya Namaskar for fitness is its calorie-burning potential. Depending on your speed, intensity, and body weight, it’s estimated that you can burn up to 400 calories in just 30 minutes of practice.

That’s about the same as a light jog or moderate cycling session, but the added bonus is that you’re also improving flexibility, balance, and mindfulness at the same time.

💪 Why Surya Namaskar Stands Out

Let’s explore a few reasons why this yoga sequence is so effective for burning calories and boosting fitness:

• No Equipment Needed: You use your own body weight, making it easy to practice at home or while traveling.

• Engages the Core: Movements like forward folds, planks, and lunges work your core muscles and can help reduce belly fat.

• Improves Flexibility: Regular practice improves flexibility in your spine, shoulders, hips, and legs.

• Supports Mental Clarity: Breathing deeply through each pose helps reduce stress and increase focus—important factors in managing weight long-term.

• Boosts Circulation and Energy: It increases blood flow and oxygen supply, leaving you feeling energized and refreshed.

🧘♀️ Other Yoga Poses for Weight Loss

While Surya Namaskar is a complete workout, other yoga poses can help you burn calories and tone your body. Here are a few worth adding to your routine:

• Plank Pose (Phalakasana): Builds strength in the arms, shoulders, and core.

• Boat Pose (Navasana): Tones your abs and improves balance.

• Chair Pose (Utkatasana): Strengthens the thighs and core while boosting endurance.

• Leg Raises: Great for lower belly fat and building abdominal strength.

• Bridge Pose (Setu Bandhasana): Activates the glutes, back, and thighs while gently stretching the spine.

These poses, when done consistently, can support weight loss and improve muscle tone.

🏃♂️ Yoga vs. Other Forms of Exercise

You might wonder how yoga compares to high-intensity exercises like running or weightlifting. Here’s a quick comparison:

Yoga may not burn as many calories as a sprint or heavy lifting session, but its long-term benefits are impressive. It builds lean muscle, reduces cortisol (stress hormone), and improves sleep—factors that all support healthy weight loss over time.

🧠 Can Yoga Help Burn Belly Fat?

Yes, and here’s how:
Studies have shown that practicing yoga regularly can lead to a reduction in belly fat, especially when combined with mindful eating and stress management. Certain yoga styles, like Vinyasa or Power Yoga, provide a more intense workout, while restorative yoga supports weight loss by calming the nervous system and reducing emotional eating.

One study even found that overweight women who practiced restorative yoga lost more abdominal fat compared to those who didn’t.

✅ Final Thoughts: Is Surya Namaskar the Best Way to Burn Calories?

Surya Namaskar is a powerful and efficient way to boost your fitness, especially if you enjoy workouts that focus on more than just burning calories. It offers:

• A full-body workout

• Improved flexibility and posture

• Stress relief and mental clarity

• Long-term support for weight management

If your goal is quick weight loss, combining Surya Namaskar with cardio like walking or swimming can speed up the process. But if you're looking for a balanced, mindful, and sustainable approach to fitness, Surya Namaskar is an excellent choice.

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🧘 Get Started Today

Consistency is key—start with just 5–10 rounds of Surya Namaskar a day, and you’ll begin to feel the benefits in just a few weeks. Pair your practice with a balanced diet, plenty of hydration, and mindful rest, and you’ll be on your way to better health—inside and out.

Ready to roll out your mat and get moving? Let your fitness journey begin with the power of yoga.