How Many Surya Namaskar Per Day?
There is no single rule for how many Surya Namaskar to do per day. The right number depends on your fitness, time, goals, and experience. What matters most is quality (correct steps and steady breath) and consistency (doing it regularly rather than in rare, intense bursts). This page gives practical guidelines for beginners and regular practitioners; for the full sequence, see Surya Namaskar steps and Surya Namaskar.
Counting Rounds: What Is “One Round”?
Different traditions count differently. Commonly:
- One round = one side (e.g. right leg back in Plank, then return to Prayer). So “5 rounds” might mean 5 right + 5 left = 10 half-sequences.
- One round = both sides (right + left). So “5 rounds” = 5 right + 5 left.
When you read recommendations (including below), check whether they mean “per side” or “both sides.” Here we use round = both sides unless stated: e.g. “5 rounds” = 5 complete cycles (right and left).
Beginners: How Many to Start With
If you are new to Surya Namaskar or yoga, start with 3–5 rounds (both sides). Focus on:
- Learning the steps correctly – Alignment and breath matter more than count.
- Breath – One breath per movement; no holding the breath.
- Comfort – If you feel out of breath or strained, slow down or do fewer rounds.
Increase only when the current number feels easy and your form is stable. Rushing to 12 or 24 rounds with poor alignment can lead to injury or burnout. For a safe start, see yoga for beginners and consider booking a class to learn the sequence with a teacher.
Regular Practitioners: Building Up
Once you are comfortable with the steps and 5 rounds feel manageable, you can gradually add rounds. A common target is 12 rounds (12 on each side). Some practitioners do 24 or more as a full morning practice. Increase by 1–2 rounds per week (or every few weeks) so the body can adapt. Avoid jumping from 5 to 24 in a few days.
For Weight Loss or Fitness
Surya Namaskar is often included in yoga for weight loss because it raises the heart rate and engages the whole body. To support weight management:
- Do more rounds when you have time and energy (e.g. 12–24 rounds).
- Keep the pace steady so the heart rate stays elevated for part of the practice.
- Combine with a balanced diet and other activity (e.g. walking, strength work). Yoga alone is rarely enough for significant weight loss; consistency and lifestyle matter more.
- Prioritise regularity – 5–10 rounds daily is better than 24 rounds once a week.
See Surya Namaskar benefits for motivation and yoga for weight loss for a fuller plan.
When to Do Surya Namaskar
Morning is traditional and works well for many: it energises the body and sets a calm, focused tone. Evening is also fine; just avoid doing a very intense or high count too close to bedtime if it makes you too alert. Same time each day helps build a habit—see our Yoga guide for building a routine.
When to Slow Down or Stop
- Pain – Sharp pain in the back, knees, or wrists is a signal to stop or modify. Check steps for alignment and consider a teacher’s input.
- Extreme fatigue or dizziness – Reduce rounds or pace; ensure you are breathing fully.
- Illness or injury – Rest or adapt. Get medical advice when needed and return gradually.
Quality and consistency matter more than a high number. Return to Surya Namaskar or book a class for personalised guidance.