Weight loss is a ‘billion-dollar’ industry and the most common word on any search engine. It hits a record 694 million searches every year.

To me, maintaining a 'healthy' weight is an Art. It is not an easy one and needs a specific interest to master that art. Some people are conscious in what they eat and follow regular exercise schedule. But for the many others, a good weight is nowhere in question and pounds start to add up and it is not until you experience the ‘bads’ of that increasing weight, when you pause and think about weight loss.

There are two ways in which nature has bestowed us with maintaining a great physical health. The first simple technique most of us lean towards to taking a brisk walk aiming towards weight loss. The second best option people look forward to, is some form of yoga.

What is Yoga ?

Yoga is an ancient physical and mental discipline that unites your whole body helping the practitioner to attain tranquility in mind and body. Yoga was developed by Patanjali during the 2nd century BC in India.

There are 8 limbs of Yoga, each of which relates to an aspect of achieving a healthy and peaceful life. Of these, ‘Asanas’ or physical postures and ‘Pranayam’ or the art of breathing, carry great importance in our weight loss routine / practice.

What are the different types of Yoga?

Since the development of Patanjali Yoga Sutra, there have been various styles that have evolved by legendary leaders and include Hatha Yoga, Vinyasa Yoga, Ashtanga or Power Yoga, Kundalini Yoga, Bikram Yoga and the BKS Iyengar Yoga.

This article focuses on how to create a workout routing with Surya Namaskar from the Ashtanga Yoga style and the Kapalbhati Pranayama for an fulfilling and happy life.

Surya Namaskar a.k.a Sun Salutation

In simple terms this is paying tribute to the Sun god through a series of poses or postures.

Why Surya Namaskar? Of all the asanas available on earth why choose Surya Namaskar? This is because, very clearly, Surya Namaskar is the only set of postures that work all the major muscle portions of the body and hence called the King of Asanas. And since works the breathing in line with your muscle groups, it connects the mind and body.

While the standard Vinyasa style of Sun Salutation follows 12 postures performed at one go, there is the more intense form – the Ashtanga yoga. This form contains a series of 25 poses that are performed at a stretch. When you complete the first series with the right leg, you begin with the left leg to complete one round.

Please find pictures attached of both the Vinyasa style and the Ashtanga Style Sun Salutations.

My suggestion would be to start with 3-5 rounds of Vinyasa Style and as you gain strength and flexibility, you can upgrade to the Ashtanga Style, which involves some level of practice. You can start with 4 -6 rounds of this practice and gradually increase to 24 rounds or 1 aavarthi.

Kapalbhati Pranayama or Breath of Fire

Also called as the Skull Shining Breath, Kapalbhati Pranayama consists of rapidly forced exhalation followed by passive inhalation. It is a cleansing, invigorating, warming breath, best done at the beginning of a yoga session.

I learnt this from a TV channel when I was back in India, however only recently have I started doing this regularly in the mornings. I do 50 to 75 at a stretch and do upto 600 repetitions every mornings. Iam hoping to increase this to 100 breaths every day.


The advantages of doing Kapalbhati pranayam and Surya Namaskar are plenty and just cannot be covered in this short post.

A few include blood pressure, diabetes, obesity and Stress relief which are the 4 main culprits for a dis-engaged life.

Spend 45 minutes a day and enjoy a life full of benefits.

cheers, SV

Author's Bio: 

Hello and Welcome to my article page.

My name is SV and I work full time in downtown Washington D.C. Iam a mother of a 3 year old boy and my recent passion has been my website containing tips and resources on a variety of subjects.