You can easily burn 150-180+ calories in under 20 minutes with this practice.

If you’re looking for a single practice that tones your body, boosts stamina, improves flexibility, calms the mind, and burns calories — look no further than Suryanamaskar (Sun Salutation). Rooted in yogic tradition and backed by modern science, Suryanamaskar is not just a warm-up. It’s a full-body workout when practiced with the right form, breath, and rhythm.

Burns Calories. Builds Stamina.

• Each round of Suryanamaskar engages multiple muscle groups — legs, core, arms, back, and glutes — making it a functional, compound movement.

• 1 round (12 steps) can burn anywhere between 13–15 calories, depending on your speed, intensity, and body composition.

• Practicing 12 rounds can burn 150–180+ calories in under 20 minutes.

Unlike isolated workouts, it offers both cardio and strength training, making it highly effective for weight loss and fat burn. And the best part? You need no equipment — just your mat and your breath.

Builds Strength, Flexibility & Endurance

Each posture in Suryanamaskar stretches one muscle group while contracting another. Over time, this leads to:

• Lean muscle tone

• Improved posture

• Enhanced balance and flexibility

• Strengthening of the spine and joints

It tones the arms, shoulders, chest, abdomen, thighs, and back — making it one of the most balanced body sculpting practices.

Not Just Physical – It’s Mindful Movement

What sets Suryanamaskar apart from typical workouts is the integration of breath and awareness. Each posture is coordinated with inhalation or exhalation, turning it into a moving meditation. This not only helps in reducing stress but also improves focus, sleep, and emotional balance.

Bonus: Lower stress = lower cortisol = better weight management.

Short on Time? Suryanamaskar Delivers.

Busy mornings? No time for a full workout? Just 15–20 minutes of Suryanamaskar a day can:

• Kickstart your metabolism

• Strengthen your immunity

• Calm your nervous system

• Enhance energy and mental clarity

It’s your all-in-one fitness regime — body, mind, and soul.

It’s More Than Just Fitness

At its core, Suryanamaskar is a gratitude-filled flow — a humble bow to the energy of the Sun. When performed with intention, it transcends fitness and becomes a tool of inner transformation.

So, whether your goal is to lose weight, build strength, increase flexibility, or start your day with clarity — Suryanamaskar is your answer.

And once it becomes a part of your routine, you’ll not just see the difference, you’ll feel it.

Hit the mat.

Salute the sun.

Let the transformation begin.