10 Yoga Poses for Fat Burning and Weight Loss

By on June 5, 2014

The traditional sun salutation is one of the most effective full body workouts in yoga. It is effective for weight loss, physical health, and mental health. In order to get the maximum benefit of the sun salutation you will want to try to repeat the flow 10 times at a somewhat rapid pace. With a higher intensity flow you can burn up to 400 calories doing Sun Salutations for one hour though I recommend you do this everyday for 15 minutes.

Basic of Sun Salutation or Surya Namaskar

Sun Salutation in Sanskrit is Surya Namaskar, It Contains 12 poses which involve our full body. The name sun is no accident. The movements of sun salutation celebrate the power of the sun. The sun salutation routine is performed first leading with the left then leading with the right.

Sun Salutation Poses Step By Step

Step 1 – Stand up straight both feet together, leading with the left then leading with the right. Extend hands sideways and inhale while raising them to the top of your head. Bring your palms together in Namaste mudra.

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Keeping your palms together in Namaste mudra exhale, bring hands down to Namaste mudra in front of heart.

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Step 2 – Inhaling take hands above the head and bend backward.

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Step 3 – Exhaling stretch and slowly bring hands forward bending at waist bring your hands to the floor beside your feet or as far as down you can go, knees should be locked.

Step 4 – Inhale, take left leg back, push right knee forward, push pelvis down and look up like a horse.

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Step 5 – Exhaling take right leg back beside the left leg and raise your buttocks while bringing your head between your arms into the downward dog pose, your spine should be straight press heels towards the ground.

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Step 6 – Inhale bring knees to floor.

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Continue on by exhaling while bringing chest and chin to the floor pelvis should be up.

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Step 7 – Inhale and slide chest, chin, and full body forward. Arch back bending while pushing your pelvis down and look up and back in cobra pose.

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Step 8 – Lift the pelvis and go to the downward dog, spine should be straight.

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Step 9 – Now bring your left leg in-between the palms, push pelvis down, look up like a horse.

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Step 10 – Bring your right leg beside the left leg. Bend forward, keep your knees locked.

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Step 11 – Bring hands up, stand up and bend backward, knees should be locked as shown in step 2.

Step 12 – Once again, bring hands to the top of your head in Namaste mudra and slowly bring them in front of chest.

Now repeat all the steps with your right leg.

Health Benefits for Each Step of the Sun Salutation

Step 1- stretches arms and helps to reduce arm fat
Step 2- may cure back pain and reduce fat in the arms and back
Step 3- mind relaxation and stretches calf muscles and hamstring
Step 4- strengthens wrists and arms, may alleviate back pain, opens pelvis joint
Step 5- stretches your full back, helps to stretch spine, builds strength in arms and back
Step 6- heart relaxation, builds pelvis strength, reduces fat in the hip region and thighs
Step 7- helps with back pain, strengthens arms

About Preeti Gahlot

I was born in Rishikesh, India, the birthplace of yoga. I started exploring yoga at the age of 14. Now with 14 years of practice and 8 years of teaching I offer a method of teaching that combines my varied knowledge and experience. I started my yoga practice when I was 14 years old, studying Iyengar yoga with Swami Rudra in Rishikesh. I finished my post graduate in 2005, I hold a masters in Patanjali, Hatha and Astanga yoga. I currently have a yoga practice in Nepal called Ask About Yoga where I give private lessons and host yoga treks through the wondrous Himalayas.


  1. Shivettes

    July 8, 2014 at 7:30 pm

    This is great! Thanks for the step by step breakdown. What does the sun salutation represent from a spiritual perspective? That might not be related to physical health, but I thought it’d be interesting for people exploring the all the attributes of yoga.

  2. Preeti Gahlot

    July 11, 2014 at 6:21 am

    Thank you Shivettes,

    Sun is heart of light & life. Sun Salutations remove the negative energies from inside and outside and brings light & positiveness inside and outside around us. While we do Sun Salutation we thank the sun for being source of energy, light, and life. We also get physical benefits and fill our self with positive energy. It helps calm the mind.

    We can also develop sixth sense by doing sun salutation.


    • santosh

      July 21, 2014 at 6:05 pm

      u are magician of yoga

  3. megha julka

    May 24, 2015 at 7:51 am

    Your way of teaching is very simple ….. thanxx … plz tell me some yoga for mental peace

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