Step 1. Learn the steps of Surya Namaskar; this should take about 30 minutes to 1 hour. Read the steps and practice each step.
Step 2. Doing Surya Namaskar at the same time every day will help you adhere to your new yoga for weight loss routine.
How much time do you need to practice Surya Namaskar? Considering one round of Surya Namaskar takes about 3.5 to 4 minutes, you need to set aside 40-minutes, 6 days per week.
Now that you have a Surya Namaskar schedule, the only trick is sticking to it. If you’re having trouble maintaining motivation, try practicing Surya Namaskar while listening to motivating or relaxing music.
Step 3. Perform Surya Namaskar at a slow and steady pace in synchronicity with your breath.
If you’re a yoga beginner, expect to need about 15 days of practicing Sun Salutation to build enough strength to complete 12 rounds per session. To work your way up to 12 rounds, follow the daily routine below. The following steps, published in the Asian Journal of Sports Medicine, are the same steps the researchers employed to train the participants in the Sun Salutation weight loss study.