The objectives of the study were to determine the main effect of training durations (within-groups), the main effect of groups (between-groups) and interaction effect (combined effect of training durations and groups) on vital capacity due to practices of Suryanamaskar. Mixed design was used for study. Four groups were created, three experimental and one control group. 10 girls were in each group in the range of 15 – 17 years. First experimental group performed one round of Suryanamaskar in 1 minute pace, second experimental group in 2 minutes, third experimental group in 4 minutes and fourth group served as a control group. Total treatment duration was six weeks. Vital capacity was measured by Dry Spirometer in litters before (pretest) after 3 weeks and after 6 weeks of all four groups. 4 x 3 mixed factorial ANOVA was used and level of significance was set at 0.05. There were significant effects of training durations, groups (paces) and interaction effect on vital capacity. Interaction effect confirmed that practice of Suryanamaskar for six weeks are sufficient to bring out significant improvement on vital capacity with pace 1 and pace 4. It also concluded that Suryanamaskar practice for 6 weeks with pace 1 help to improve better vital capacity as compare pace 1, pace 4 and control group. The beneficial effects of Suryanamaskar practices (with pace 1) is as similar as aerobic workout. It can be applied to all schools to improve the physical health and sports activities of the students.