Surya Namaskar Counter
Count Surya Namaskar rounds with breath pacing, session time, MET-based calories and a daily practice streak.
About this tool
Surya Namaskar Counter
Count Surya Namaskar rounds with breath pacing, session time, MET-based calories and a daily practice streak.
The Surya Namaskar Counter tracks rounds of Surya Namaskar — the twelve-posture sun salutation, one breath per posture — and converts them into session time, total breaths and an energy estimate. Calories use the ACSM relationship kcal/min = MET × 3.5 × body weight in kg ÷ 200, with MET values taken from the Compendium of Physical Activities (2.5 for Hatha, 3.3 for Surya Namaskar, 4.0 for power-paced flow). A day log alongside it shows your current and longest practice streak.
How to use Surya Namaskar Counter
- 1
Open Surya Namaskar Counter on AltFTool — it loads instantly in your browser.
- 2
Add your input to the workspace.
- 3
Adjust the options until the result looks right.
- 4
Copy or download the output and put it to work.
Why use Surya Namaskar Counter
Published MET values
Energy comes from Compendium of Physical Activities entries for yoga, not an invented burn rate.
Handles both round conventions
Switch between one sequence per round and leading with each leg, and the counts follow.
Streak that forgives one day
The streak stays alive if you practised today or yesterday, so a late log does not wipe the count.
Common use cases
- Work out how long a 21-round morning practice will take before you set the alarm.
- Compare the energy cost of 12 slow rounds against 12 brisk rounds at the same body weight.
- Keep a visible streak going through a 30-day or 40-day sun salutation challenge.
- Plan a 108-round practice for a solstice or Makar Sankranti session and see the realistic time commitment.
Frequently asked questions
How many calories does one round of Surya Namaskar burn?
At a steady one-breath-per-posture pace of about 35 seconds per round, a 70 kg person burns roughly 2.4 kcal per round, based on a MET of 3.3. Twelve rounds is therefore about 28 kcal in around seven minutes. Faster, flowing rounds at 4.0 METs raise that by roughly a fifth.
How many postures are in one Surya Namaskar?
The classical Hatha sequence has 12 postures, from Pranamasana through Ashtanga Namaskara and Bhujangasana and back. Each posture is paired with one breath, so a round is twelve breaths. Some traditions count a full round as leading with the right leg and then the left, which is 24 postures.
How many rounds of Surya Namaskar should a beginner do daily?
A common starting point is 5 rounds daily, adding a round or two per week as the shoulders and hamstrings adapt, with 12 rounds a typical everyday practice. Ramp slowly if you are new to loaded wrist and shoulder positions, and stop the session if any posture causes sharp pain.
Why is 108 a traditional number of rounds?
108 is a sacred count in Indian tradition, appearing in mala beads and in festival practices, so 108-round sessions are common at solstices, Makar Sankranti and yoga challenges. At a brisk 22 seconds per round it is roughly 40 minutes of continuous movement, which is a genuine endurance effort — build up to it rather than attempting it cold.