Putting on weight? Easy. Losing weight? Not so much.

You certainly need to put in blood, sweat and tears to lose weight. There are many methods, which can be used to lose weight, such as tennis, running, cycling, going to the gym, etc. One of the most effective weight loss programs is Yoga.

Yoga is followed all over the world not just for its weight loss benefits, but also for its techniques that work every part of your body to bring back synergy. The Sun Salutation, or the “Surya Namaskar” as it is named in Sanskrit, is one such technique that can help you lose weight.

Recommended Read: 7 Yoga Techniques That Are Perfect For Beginners

The Sun Salutation is a good option for those who have hectic work schedules and who therefore don’t usually have the time to perform yoga. Doing at least 12 sets of the Sun Salutation, if possible at sunrise, can prove to be a great cardio workout.

Apart from helping you lose weight and burn calories (as many as 417 calories per workout), the other benefits of Sun Salutation are:

• Increased flexibility
• Improved digestion
• Prevention or reduction of anxiety
• Increased concentration

Recommended Read: 10 Yoga Poses for Pain Relief

Read on to know how each pose in the Salutation helps you lose weight naturally.

The Prayer Pose (Pranamasana)

It is the first step of Sun Salutation. You have to stand at the edge of the mat (in case you use one) with the rest of carpet behind your feet, join both feet together, and let your weight to distribute equally on both of them.

Raised Arms Pose (Hasta Uttanasana)

Continue from the first pose, hold your palm still in the position of prayer and take deep breaths. Rotate your palms towards yourself, point your fingers at your chest and move your elbow outwards.

Hand to Foot Pose (Hastapadasana)

From the last pose, stretch your position, breathe out and move forward. Now, you will reach a vertical standing pose with your hand stretched up and your fingers pointing upwards. Bend your knees while standing straight and stretch outwards. Then, bend forward but make sure that your spine is straight. Now, your upper body will be parallel to the ground.

Equestrian Pose (Ashwa Sanchalanasana)

Keep your palms on the ground on either side of your feet, breath in and then move your right leg far away from your body. Now, bring your right knee on the ground, keep your palms on the ground and your left foot between your palms. Look up straight towards the sky, and then breathe out.

Stick Pose (Dandasan)

As you breathe in, apply pressure on your hands and palm and take back your left foot. Let your heels touch the ground and bring the rest of your body to a straight line. Make sure your arms are perpendicular.

Eight-Point Salutation (Ashtanga Namaskara)

Push back your hips and slide it forward down, and place your chest and chin on the ground.

Cobra Pose (Bhujangasana)

While breathing in, slide forward and put pressure on your hands and palms. And push your chest and head up while keeping the elbow a little bent and hugging your ribs. Now relax and don’t move close to your ears.

Mountain Pose (Parvatasana)

While breathing out, push your hips into the air, lower your chest and head down while keeping the feet and palms in their position.

Recommended Read: 5 Yoga Poses that Help With Breast Cancer Recovery

Back to Equestrian Pose (Ashwa Sanchalanasana)

Take back your right foot in front of you between your palms. Let your left knee get lower slowly and take down your hips. Look straight at the sky or ceiling.

Repeat Hand to Foot Pose (Hastapadasana)

Repeat the Hastapadasana, as mentioned above.

Repeat Raised Arms Pose (Hasta Uttanasana)

Inhale and then roll up your body stretching your hands out. Stand straight and vertically, now let your hands stretch. After that gradually stretch out.

Final Pose (Tadasana)

Slowly breathe out and get back to a vertical position while your hands still stretched out. After that bring your arms back and relax.

Now that you know how to perform Sun Salutation poses properly, just get onto the yoga mat, and move gracefully from one yoga pose to another slowly. A great weight loss program for women and men alike, Sun Salutation is definitely something worth trying out as soon as you can!

Keep yourself updated with the latest on Fitness. Like us on Facebook and follow us on Twitter for more on Health, Diet & Nutrition and Health Recipes. Also, check out our Health Tools and try out our health-related Quizzes.