Can I do suryanamaskaar 15 sets over 3 times a day than in a stretch?

Question

I have read that 15-20 sets of suryanamaskaar in a day makes one lose weight. But I am unable to do it in the morning in one stretch. I was wondering if 5 sets in the morning before breakfast, 5 sets in the noon before lunch and 5 sets in the night 3 hours after dinner will have the same impact?

Answer 1

Surya Namaskar is basically yogic exercises comprising of mudras, asanas, pranayamas, visualisation and mantra  and therefore also has mental and endocrinal effects in addition to general effects of physiological exercises.  You mentioned that you want to practice suryanamaskar to lose weight. I would therefore presume that you are overweight and therefore you must be cautious of your wrists, ankles and knees, they pain much when suryanamaskar is done with weak muscles of these joints (these joints are come under more pressure) or beyond one's capacity.  So, I would also suggest you to first practice sukshama vyayam before practising suryanamaskar, or start with 3-4 nos. daily in the morning, slowly repeat by 1-2 of it in the evening after one or two weeks.  Then, you dont need to add suryanamaskar in the mid of the day. And do not go beyond your capacity to do in one stretch. Slowly increase your numbers.

In addition to suryanamaskar as a part of your regime to burn out extra calories, you must consult your nutritionist as well to have better results. This will have slightly permanent results as nutritional knowledge/ awareness will change your lifestyle leading to good physique and health.

You may be already aware of the 12 steps or poses of suryanamaskar in a sequential manner as mentioned below or whatever you have learnt with your yoga instructor/teachers.

Pranamasana (1st & 12th pose), Hasta Uttanasana (2nd 7 11th pose), Hastapaadasana (3rd &10th pose), Ashwa Sanchalanasana (4th and 9th pose), Adho Mukha Svanasana (parvatasana (5th and 8th pose)), Ashtanga Namaskara (6th pose), Bhujangasana (7th pose), Adho Mukha Svanasana/ Parvatasana, Ashwa Sanchalanasana, Hastapaadasana, Hasta Uttanasana, and  Pranamasana.

Also be aware of the following precautions to get proper results:

1. Don’t eat or drink immediately before and after doing Surya Namaskar. 
2. Before practicing Surya Namaskar, an adequate warm-up should be done.
3. It should be properly synchronized with breathing. 
4. If you have any medical problem, please consult your doctor.   
5. Surya Namaskara should be avoided during the menstrual period and pregnancy.