People around the world are concerned about fitness and well-being. Yoga is the best way to maintain a healthy and balanced lifestyle. Today we are going to talk about Surya-Mudra, which is one of the most effective ways of weight loss and health maintenance. Surya- Mudra is one of the simplest techniques for losing weight. It is the most ancient technique which involves multiple asanas and postures. It boosts the weight loss process, enhances metabolism, improves blood circulation, and keeps the body in shape.


Surya Mudra:

It is a set of 12 yoga postures that provide a good cardiovascular workout. These postures are effective on the waist, stomach, legs, chest, throat, and heart. It is a complete workout in itself.

Surya-Mudra should be performed early in the morning with an empty stomach and all the postures should be performed in a cyclic manner. It is most effective for waistline fat.

Steps of Surya-Mudra:

  1. Pranamasana (Prayer pose) –

    Stand straight on your mat with your shoulders broadened and hands by your side. Inhale as you lift both your hands upwards and exhale as you bring them together to a namaskar mudra

  2. Hastauttanasana (Raised arms pose) –

    The next step is to transition from the prayer pose to do a back arch. To do so, inhaling elongates your body by raising your hands up and then bending yourself backward.

  3. Hastapadasana (Standing forward bend) –

    Next, exhale and bend down from your waist, making sure that your back is straight. If you are a beginner, you can opt for modification and bend your knees to keep your palms on the floor for support.

  4. Ashwa Sanchalanasana (Equestrian pose) –

    Next, inhale as you push your left leg back as far as you can while keeping your right leg between both your palms. Touch your left knee to the ground and focus on pushing your pelvis towards the floor while keeping your back straight and looking upwards. Breathing is essential in every workout. With time, try to focus on breathing from your stomach which will also help you achieve weight loss since it will activate your core.

  5. Dandasana (Stick pose) –

    Exhale and bring your right leg back while making sure both the legs are hip-width apart. Keep your arms perpendicular to the floor and use them to balance your body weight

  6. Ashtanga Namaskara (Salute with eight parts or points) –

    Now, exhale and gently bring your knees, chest, and forehead on the floor while pushing your hips upwards. Tuck your toes and remain in this posture while taking deep breaths.

  7. Bhujangasana (Cobra pose) –

    Next, inhale as you raise your chest up and slide forward. Make sure to keep your hands firmly on the floor and your elbows close to your ribs. To avoid hurting your lower back, make sure you look upwards, push your chest outwards and your pelvis towards the floor

  8. Adho Mukha Svanasana (Downward facing dog pose) –

    From the cobra pose, exhale and lift your waist and hips up while keeping your hands and legs firmly on the floor. Your body should form a triangle. Remember to keep your back straight and bend your knees a little if you feel a painful stretch on your hamstrings.

  9. Ashwa Sanchalanasana (Equestrian pose) –

    Now, inhale and return to the Equestrian Pose, but this time with your right leg. To do so, bend down from the previous posture, and bring your left leg in between your palms while keeping your right knee on the floor. Tuck your toes in and make sure to keep your left leg perpendicular to the floor.

  10. Hastapadasana (Standing forward bend)-

    Same as Asana 3, Exhale and bring your right leg back to the front, and try to keep both your legs straight while keeping your back bent. This asana is one of the very few that helps to strengthen your hamstrings (back of your legs).

  11. Hastauttanasana (Raised arms pose) –

    Inhale and return to Pose 2, making sure you stretch your entire body – from your toes to the tip of your fingers.

  12. Tadasana (Standing pose) –

    Lastly, exhale and bring your hands down.


For most effective results one needs to do at least 12 rounds of Surya-Mudra in one sitting. But one should gradually increase the number of rounds. One should not miss a daily session as consistency is key to the effective result of any exercise.


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