Welcome to Weight Management through Yoga and Ayurveda

Instructions for Surya Namaskar for Weight loss and Kapha Conditions

                                          Surya Namaskar  - Sun Salutation

is an excellent way to shed some pounds if done with the appropriate speed and a few other suggestions from Ayurveda below:

For serious weight loss and for Kapha conditions you need to approach the sequence in a fast and vigorous pace.

At the beginning make sure to warm up properly and then perform the asana with effort and determination, while keeping the body warm, light, and continuously moving. Don’t rest, but keep drying off your sweat. 

Take advantage of your stamina. To maintain your energy, you can take deep rapid breaths, but that is only necessary if you feel very tired and exhausted. 

Observe and direct prana into the upward direction and keep it circulating.

Keep your mind engaged, enthusiastic, wakeful and focused. 

Bell Tone© Note:

Kapha: Fast and vigorous

*Bell Tone Yoga ©Count: 2/1 for each of the twelve poses. Inhale 2 counts on backbends - hold 1; exhale 2 on forward fold and downward movements – hold 1.

The 12 Steps of the Traditional Sun Salutation

1. Prayer Pose (Pranamasana)

2. Upward Salute (Hasta Uttanasana)

3. Standing Forward Bend (Hasta Padasana)

4. Low Lunge (Ashwa Sanchalanasana)

5. Plank (Phalakasana)

6. Eight point pose (Ashtanga Namaskara) (A Variation of Chaturanga)

7. Cobra (Bhujangasana)

8. Downward Facing Dog (Adho mukha śvānāsana)

9. Low Lunge (Ashwa Sanchalanasana)

10. Standing Forward Bend (Hasta Padasana)

11. Upward Salute (Hasta Uttanasana)

12. Prayer Pose (Pranamasana)

Surya Namaskar is a sequence of movements consisting of 12 yoga postures, also known as asana. It is a traditional Hatha Yoga practice and ideal at the beginning of a yoga routine because it stretches & warms up most major muscle groups and gets the blood flowing. As a natural fat burner, it can also be practiced on it’s own, especially when you are short on time. In addition, the sun salutation

tones the arms and legs

stretches the spine

trims the waist 

stimulates the digestive system

and balances the metabolism for weight loss. 

Do a few rounds of sun salutations as often as possible, ideally daily and as many as possible. First starting with the right leg back, then switch legs next time around. Beginners, start with a few rounds at first and build up, make it fun and take it easy. 

From the Ayurvedic perspective Vata and Pitta Dosha Types practice as follows:

Vata: Slow, soft and steady focusing on grounding and balance. 

*Bell Tone Yoga © Count: 4/2 for each of the twelve poses. Inhale 4 counts on backbends - hold 2; exhale 4 on forward fold and downward movements – hold 2.

Pitta: Slow, light and easy. Non-competitive.

*Bell Tone Yoga © Count: 3/2 for each of the twelve poses. Inhale 4 counts on backbends - hold 2; exhale 3 on forward fold and downward movements – hold 2.

Always consult a physician when starting a new exercise routine!