How many sun salutations should I do daily as a beginner? Feeling overwhelmed

[rahul-277]

Hi everyone,
I just started doing yoga at home (about 6 weeks in) and I’m trying to build a consistent morning practice with sun salutations. But I’m honestly confused about how many I should be doing.

I’ve seen everything online from “do 3 rounds” to “traditional practice is 108 rounds” and I’m like… wait, what??

Right now I can barely get through 5 rounds without getting tired and my arms shaking. Is that normal for a beginner or am I just really out of shape?

My questions:

• How many sun salutations should a beginner actually do?
• Should I do the same number every day or gradually increase?
• Is 5 rounds too little to get any real benefits?

I want to build strength and flexibility, but I also don’t want to burn out or injure myself by doing too many too soon.

Yoga teachers - what do you recommend for someone just starting out?

Thanks!

[gail-40]

These are great questions. I hope someone with experience answers you soon.

[tch-archana-1]

Hi Rahul,

There are no hard and fast rules on how many sun salutations can be done on your own if it is a self practice. But do learn the correct way doing it.

It depends on the goals you have in mind - would you like it to be a cardio workout or meditation. It makes sense to do 108 if your goals are as above .
The intensity of the practice helps in deciding the meditative or cardio aspect .

But if your goals are overall aspect of it, you can start with 6 sun salutations and move to 12 and eventually move to 108 if you want to do that but like any other form of building the strength, this also has to be achieved in a slow and steady pace.

If you are a beginner, An entire week or 10 days should be 6 sun salutations and when you build enough endurance add 6 more to it make it 12 sun salutations and slowly build that strength.

12 sun salutations at sunrise can you keep you active throughout the day and work very well on circadian rhythm. Combine it with a few Pranayama practices and finish it cooling down stretches and Shavasana.

If you’re schedule is an issue or you need motivation, we are here to motivate you to keep it going.

[tch-archana-1]

This post is deleted!

[dr.-33]

First of all, thank you for sharing this so honestly — what you’re experiencing is very normal, and you’re definitely not “out of shape.”

Let me gently clear the confusion.
About the numbers you see online……
There is no single “correct” number of Sun Salutations for everyone. Practices like 108 rounds are ritualistic and advanced, usually done on special occasions by seasoned practitioners. They are not a starting point and not a daily benchmark.

Is 5 rounds enough?
Absolutely yes. For a beginner, 3–6 slow, mindful rounds done with good breathing and alignment are far more beneficial than forcing higher numbers. Shaking arms simply mean your muscles are waking up and learning to support your body weight — that’s progress, not failure.

How many should a beginner do?
Start with 4–6 rounds at a comfortable pace
Focus on breath, form, and smooth transitions
Rest whenever you need — pausing is part of the practice

Should you increase every day?
No need to rush. Stay with the same number for 1–2 weeks, and only increase when your body feels ready. Even adding one extra round is enough progression.

Will you still get benefits with fewer rounds?
Yes — you’ll build strength, flexibility, circulation, and mental clarity even with a small number, as long as you’re consistent and attentive. Yoga is not about exhaustion; it’s about intelligent effort.

A gentle suggestion….
Some days your body may want fewer rounds, and that’s okay. Yoga is about listening, not pushing.

You’re doing beautifully by simply showing up each morning. Consistency and kindness toward your body matter far more than numbers.