The Workout – Program

Loose weight rapidly by doing Surya Namaskars daily. I don’t know of any weight loss technique that is as effective as this one… Rishis (Ancient Sages) of India formulated Surya Namaskar by combining powerful asthanaga yoga techniques – Asanas and Pranayama. Surya Namaskars are termed in Yogic Literature as “Sarvanga Sundara Asanas” (Total Body Workout)

The basic workout program  revolves around doing a large rounds of Surya Namaskars daily. The following details are how I suggest the workout be structured.

Basic Sequence

Each round of Surya Namaskar comprises a sequence of 10 Asanas accompanied by Rhythmic Breathing

  1. A set of Surya Namaskars would be 12 to 25 rounds of Surya Namaskars (depending on your progression stage)
  2. Perform a Surya Namaskar Set within 6 to 12 minutes, with each round taking approximately 30 seconds to complete
  3. Complete at-least 3 Surya Namaskar Sets daily
  4. Relax for not more than 90 seconds between each set and take no rest between rounds within a set
  5. Relax for 3 – 5 minutes by doing Shavasana at the end of the workout.

Here’s are links that will help you complete one round of Surya Namaskar and Shavasana

I have created a basic workout program, where you can gradually start doing 75 surya namaskars a day. I have divided the workout program into 3 stages, that is depicted below.

The Workout Process

Stage 1 :: Fit for Life

If you have never done any yoga exercises, I would strongly recommend you start at this stage. Try to practice at least 36 rounds of surya namaskars a day, divided into 3 sets of 12 each. Rest for no more than 90 seconds between sets. You may not be able to do an ideal workout, when you are beginning the program. What I mean by an “Ideal” workout is that you may not be able to bend completely, your body not be exactly supple to do the workout as depicted in classical texts.

Ideally this stage should be completed within a period of 2 to 3 weeks. Once you reach your goal state in terms of weight, you could do 36 rounds, slowly and be fit for the rest of your life… The best part is – once your body gets tuned to Surya Namaskars, you can accomplish this stage in less than 20 minutes a day

Won’t you spend 20 minutes a day to be fit for life ?

Stage 2 :: Gradual Weight Loss

Once you are comfortable doing 36 rounds of Surya Namaskars, gradually move to stage 2 where you will need to do 15 rounds at a minimum in a set. At this stage, you should become comfortable practicing 45 rounds every day. I have successfully lost weight rapidly by practicing 45 rounds in the evening along with a very light snack for dinner.

Stage 3 :: Rapid Weight Loss

This stage of workout will accelerate weight loss, once you get good at practicing 75 rounds or more every day. You could complete this stage within a 45 – 60 minute time period. In the beginning, practicing 75 rounds every day might be difficult. You could practice 4 -5 days a week at this stage and combine stage 1 / stage 2 for other days.


4 thoughts on “The Workout – Program

    • 45 rounds (3 sets) every day would be greatly beneficial. It again depends on how good your health is. You may want to consult a physician before engaging in any serious workout, if you are not in good health. Also, make sure that you dont over-eat when you work-out. Suryanamaskars seems to help in hunger control as well, as it works on your internal digestive glands during the course of the workout.

      • Thanks JKS.

        Will 45 rounds also help in reducing waist size from 36 inch to 32 inch?
        How many months it may take, in ur opinion, with decent diet?

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