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About this tool
Count Surya Namaskar rounds with breath pacing, session time, MET-based calories and a daily practice streak.
This 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.
Open Surya Namaskar Counter on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Energy comes from Compendium of Physical Activities entries for yoga, not an invented burn rate.
Switch between one sequence per round and leading with each leg, and the counts follow.
The streak stays alive if you practised today or yesterday, so a late log does not wipe the count.
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.
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.
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.
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.