Yoga Sun Salutation

A full round of Surya Namaskar is considered to be two sets of the twelve poses, with a change in the second set where the opposing leg is moved first. It improves flexibility, strength, balance, reduces stress and anxiety, reduces symptoms of lower back pain, shortens labour and improves birth outcomes, and reduces sleep disturbances and hypertension. It also increases energy and decreases fatigue and are very beneficial for asthma & chronic diseases. This is a basic yoga asana to stretch your legs and reduce weight.


Sanskrit: Surya Namaskar
Type: Standing
Level: Beginner

Often 1 or more asanas/poses are not appealing for health, fitness or other reasons. Check out this list of alternatives.

  • Replace Tadasana(Mountain Pose)
    with Pranamasana (Prayer Pose)
  • Replace Urdhva Hastasana(Upward Salute Pose)
    with Hasta Uttanasana (Raised Arms Pose)
  • Replace Uttanasana(Forward Bend Pose)
    with Padahastasana (Gorilla Pose)
  • Replace Anjaneyasana(Crescent Lunge)
    with Alanasana (Low Lunge)
  • Replace Phalakasana(High Plank Pose)
    with Ashwa Sanchalanasana (Equestrian Pose)
  • Replace Chaturanga Dandasana(Four Limbed Staff Pose)
    with Ashtanga Namaskara (Caterpillar Pose)
  • Replace Bhujangasana(Cobra Pose)
    with Urdhva Mukha Svanasana (Down Dog on a Chair)
  • Replace Adho Mukha Svanasana(Downward Facing Dog)
    with Ardha Pincha Mayurasana (Dolphin Pose)
  • Replace Ashwa Sanchalanasana(Equestrian Pose)
    with Phalakasana (High Plank Pose)
  • Replace Uttanasana(Forward Bend Pose)
    with Padahastasana (Gorilla Pose)
  • Replace Hasta Uttanasana(Raised Arms Pose)
    with Urdhva Hastasana (Upward Salute Pose)
  • Replace Tadasana(Mountain Pose)
    with Pranamasana (Prayer Pose)

Calories Burned in 15 minutes

  • Weight 100lb:68
  • Weight 120lb:81
  • Weight 125lb:85
  • Weight 150lb:102
  • Weight 175lb:119
  • Weight 200lb:136
  • Weight 250lb:170
  • Weight 300lb:204

  • Calories Burned in 40 minutes

  • Weight 100lb:181
  • Weight 120lb:217
  • Weight 125lb:226
  • Weight 150lb:271
  • Weight 175lb:317
  • Weight 200lb:362
  • Weight 250lb:452
  • Weight 300lb:543

  • Calories Burned in 45 minutes

  • Weight 100lb:204
  • Weight 120lb:244
  • Weight 125lb:255
  • Weight 150lb:305
  • Weight 175lb:356
  • Weight 200lb:407
  • Weight 250lb:509
  • Weight 300lb:611

  • Calories Burned in 1 hour 15 mins

  • Weight 100lb:339
  • Weight 120lb:407
  • Weight 125lb:424
  • Weight 150lb:509
  • Weight 175lb:594
  • Weight 200lb:679
  • Weight 250lb:848
  • Weight 300lb:1018

  • Calories Burned in 1 hour 30 mins

  • Weight 100lb:407
  • Weight 120lb:489
  • Weight 125lb:509
  • Weight 150lb:611
  • Weight 175lb:713
  • Weight 200lb:814
  • Weight 250lb:1018
  • Weight 300lb:1222

  • Calories Burned in 2 hours

  • Weight 100lb:543
  • Weight 120lb:652
  • Weight 125lb:679
  • Weight 150lb:814
  • Weight 175lb:950
  • Weight 200lb:1086
  • Weight 250lb:1357
  • Weight 300lb:1629

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