Surya Namaskar For Weight Gain: Does It Work?

In the world of yoga, Surya Namaskar is renowned for its energizing effects and flexibility benefits. While often associated with weight loss, this ancient practice can also be tailored to aid in healthy weight gain. 

In this article, we’ll delve into how to adapt the Surya Namaskar for weight gain. 

Therefore, I will start by understanding Surya Namaskar and provide a step-by-step guide to perform it. Additionally, I will also discuss Warm Up, Cooling Down, Nutrition, and so on. 

Understanding Surya Namaskar

Surya Namaskar is a series of yoga poses performed sequentially to cultivate a harmonious flow of energy within the body. Beyond its commonly known benefits, it can be a valuable addition to a weight gain regimen.

Surya Namaskar For Weight Gain
Source IndiaTimes

Getting Started: Warm-Up and Preparation

Begin with a gentle warm-up to prepare your body for the Surya Namaskar sequence. Simple neck rotations, shoulder rolls, and ankle rotations exercises can help awaken your muscles and joints, ensuring a smoother transition into the sequence.

The Surya Namaskar Sequence: A Step-by-Step Guide

Follow these steps to integrate Surya Namaskar into your routine:-

1. Pranamasana (Prayer Pose)

Stand tall with feet together and palms pressed together in front of your chest. Inhale deeply, focusing on your breath and setting your intention for the practice.

Pranamasana (Prayer Pose)
Source: Pharmeasy

2. Hasta Uttanasana (Raised Arms Pose)

Inhale as you raise your arms overhead, arching your back gently. Maintain alignment and gaze upward.

 Hasta Uttanasana (Raised Arms Pose)
Source: The Fitness India Show

3. Uttanasana (Standing Forward Bend)

Exhale and fold forward from your hips, letting your hands rest beside your feet. Bend your knees slightly if needed.

Uttanasana (Standing Forward Bend)
Source: Lotus Buddhas

4. Ashwa Sanchalanasana (Equestrian Pose)

Inhale and step your right leg back into a lunge, keeping your left knee aligned with your left ankle. Gently arch your back and look upward.

Ashwa Sanchalanasana (Equestrian Pose)
Source: Anhana Wellness

5. Dandasana (Plank Pose)

Exhale as you step your left leg back, entering a plank position. Keep your body aligned and engage your core muscles.

Dandasana (Plank Pose)
Source: ASMY

6. Ashtanga Namaskara (Eight-Limbed Pose)

Gradually lower your knees, chest, and chin to the ground, keeping your hips lifted and elbows close to your sides.

Ashtanga Namaskara (Eight-Limbed Pose)
Source: SharpMuscle

7. Bhujangasana (Cobra Pose)

Inhale as you slide forward into a gentle backbend, lifting your upper body while keeping your pelvis grounded.

Bhujangasana (Cobra Pose)
Source: Yoga Journal

8. Adho Mukha Svanasana (Downward Facing Dog Pose)

Exhale, lifting your hips to create an inverted V shape. Press your palms and heels into the ground, stretching your back and hamstrings.

Adho Mukha Svanasana (Downward Facing Dog Pose)
Source: Yoga Journal

9. Ashwa Sanchalanasana (Equestrian Pose – other side)

Inhale and step your right foot forward, returning to a lunge on the opposite side.

Ashwa Sanchalanasana (Equestrian Pose - other side)
Source: Prana Source

10. Uttanasana (Standing Forward Bend)

Exhale and step your left foot forward to meet your right. Fold forward once more.

Uttanasana (Standing Forward Bend)
Source: Yoga Journal

11. Hasta Uttanasana (Raised Arms Pose)

Inhale and rise, lifting your arms overhead as in Step 2.

Hasta Uttanasana (Raised Arms Pose)
Source: The Fitness India Show

12. Pranamasana (Prayer Pose)

Exhale and return to the prayer position, completing the sequence.

Pranamasana (Prayer Pose)
Source: MyUpchar

Cooling Down and Progression

After completing the Surya Namaskar sequence, spend a few minutes in gentle cool-down stretches. Incorporate stretches that target the muscles worked during the sequence, promoting flexibility and relaxation. 

Begin with several rounds and gradually increase them as your strength and endurance improve.

Supporting Nutrition and Hydration

Effective weight gain isn’t solely about exercise. A balanced diet rich in calories, proteins, healthy fats, and carbohydrates is crucial. Plus, stay hydrated and focus on nourishing your body with whole, nutrient-dense foods.

Supporting Nutrition and Hydration
Source: National Today

Consult a Professional

Before embarking on any new exercise regimen, especially if you have underlying medical conditions, seek guidance from a healthcare professional or a qualified yoga instructor. They can offer personalized advice to align the practice with your individual needs and goals.

Beauty Blogs

Conclusion: A Holistic Approach

Surya Namaskar is a versatile practice that can be tailored to support healthy weight gain. 

And by incorporating this sequence into your routine, along with a balanced diet and proper hydration, you’re taking a holistic approach to achieving your weight gain goals. 

Remember, the journey to weight gain is unique for each individual. Hence, listen to your body, practice patience, and celebrate your progress along the way. 

So, that’s it for my article on Surya Namaskar For Weight Gain. In case of any additional information, I will keep the page updated!


Can Surya Namaskar really help with weight gain? 

Yes, Surya Namaskar can be adapted to support weight gain. While it’s often associated with flexibility and weight loss, performing Surya Namaskar in a controlled manner. And focusing on muscle engagement can help build lean muscle mass, contributing to healthy weight gain.

How many rounds of Surya Namaskar should I start with? 

If you’re new to Surya Namaskar, begin with 3-5 rounds and gradually increase as your body becomes accustomed to the practice. Listen to your body’s signals and avoid overexertion, allowing gradual progression to prevent strain or injury.

Can Surya Namaskar alone lead to weight gain? 

While Surya Namaskar is beneficial, weight gain involves a combination of factors, including a balanced diet with sufficient calories and nutrients. 
Incorporating Surya Namaskar into your routine and a well-rounded approach to nutrition and lifestyle can contribute to healthy weight gain over time.

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