You’ve probably experienced Sun Salutations (Surya Namaskar) if you have participated in a vinyasa yoga (flow).
Sun salutations help establish a connection between mind and body through the use of repetitive movements and breathing.
If you want to enhance your Sun Salutation experience, participate in 108 (yes, 108!) Sun Salutations for an unforgettable experience.
“Sun salutations warm your body and focus your mind,” says Anne SwansonMS, E-RYT 500, certified yoga therapist and author of yoga science.
Yoga students of all levels can incorporate the 108 Sun Salutations series into their practice.
How to Do 108 Sun Salutations
You have to walk before you can run, and likewise, you have to do a sun salutation before you can do 108.
Different types of yoga do sun salutations differently, so learn the basic sun salutations first. If you are new to yoga, use this practice as a goal to test your strength and endurance.
Start with these yoga videos for beginners.
The 108 traditional yoga sun salutations consist of 108 sun salutations A which contain the following postures:
Tips for Mastering 108 Sun Salutations
So, you’ve decided to try 108 Sun Salutations. Read the following tips to find out how to adapt this series to your needs.
1. Plan to incorporate variations
108 of anything is a lot, so add variety to your sun salutations with the following suggestions.
I suggest you write them down ahead of time so you’re ready to mix things up when the time comes.
- Do Child’s Pose instead of Downward Facing Dog
- Add a twist in your forward pleats.
- Consider swapping cow/cat for chaturanga.
- Instead of an upward-facing dog, lower your knees or do a baby cobra pose.
- Strike a puppy pose instead of a downward facing dog.
2. Take it easy
Slowly and steadily wins the race – and that also applies to yoga. Doing 108 Sun Salutations takes time, so allow at least 90 minutes for the class.
Running through the classroom could put you at risk of injury and shift your focus from the present moment to the “finish line”.
While a marathon is all about speed, practicing 108 sun salutations is not.
3. Train for it
I suggest that even if you are a seasoned yogi, you might want to train your body to handle 108 sun salutations.
Start with a sun salutation, then add one each time you practice.
If you already incorporate several Sun Salutations into your regular practice, keep increasing the amount to test your comfort level.
4. Modify if necessary
Either way, 108 Sun Salutations is a lot of repetitive motions, so listen to your body and make changes as needed.
“Go at your own pace with your breath,” says Swanson, who suggests using props, including a chair or the wall.
If traditional yoga is no longer possible for you, she says, “you can even do Sun Salutations while seated in a chair, mimicking the same movements as the floor version.”
5. Keep track
While the timing doesn’t matter, the number of moves certainly does.
If you complete this practice with a teacher, you are in luck. Your teacher will count the 108 sun salutations for you.
If you’re doing this workout solo, you’ll need to find a way to keep track without interrupting your focus. You can try:
- Write the numbers five through 105 by five (plus three to get to 108, of course) on a sheet of paper. Each time you complete a set of five, check it off.
- Swanson suggests repeating “the number you’re on in your head with each breath.” It keeps your mind from wandering.
- Place two bowls at the top of your mat. Put 27 beads or seeds in a bowl. The other will remain empty. Each time you complete a round, transfer a bead from the full bowl to the empty bowl. Repeat four times.
6. Take breaks and breaks
Drink plenty of water, rest when you need it, and consider taking an “intermission” halfway through or after each set of 27.
“You’ll know it’s time to rest if your breath is short or irregular (or you’re holding your breath),” says Swanson. “Also, stop if you feel any pain.”
If your mind is starting to wander, it might also be time to take a break. Remember: slow and steady!
7. Schedule time to rest
Savasana will feel even better after an extra-long practice like 108 Sun Salutations.
Don’t skimp on your final rest – give yourself at least 15 minutes to recover and feel the benefits of your practice, before continuing with your day.
If time permits, spend a few minutes recording your experience in a journal.
Why Do 108 Sun Salutations?
Why do 108 Sun Salutations instead of, say, 100 or 107?
Swanson explains that “108 is a sacred number in Indian culture, Hinduism, and yoga.” This is why you may see this auspicious figure embedded in the prices or names of yoga studios.
There are many ways in which 108 appears in yoga culture; for example, you might like mala bead necklaces. But did you know that your favorite fashion accessory is a great meditation tool?
“Traditionally, there are 108 beads on a mala that are used to count mantras during meditation,” says Swanson. “Sun salutations are performed 108 times for good luck on special occasions.” Counting the beads on a mala necklace is also a great way to keep track of your 108 sun salutations.
(Learn more about mantras and other yoga terms.)
Benefits of 108 Sun Salutations
Here are some of the benefits of 108 Sun Salutations for the mind, body, and spirit.
1. Build Outer Strength
Sun salutations are full-body movements.
“When you do Sun Salutations, you move and lubricate all of the major joints, strengthen and stretch the largest muscle groups in your body, get your blood and lymph flowing, and build your cardiovascular resilience,” says Swanson.
2. Cultivate your inner strength
“Repetitive movements ground your mind in the present moment,” says Swanson. “You pay attention to movement and your breathing, which makes it harder for your mind to wander. To research shows that the more your mind wanders, the less happy you are.
Since yoga trains you to stay present and focused, “training your brain by redirecting it to the present moment can lead to a greater sense of inner peace,” she says.
(You will have 108 chances of inner peace!)
3. Celebrate or honor a special occasion
Some yogis mark the change of seasons with the practice of 108 sun salutations (think of it as a seasonal mental and physical cleansing).
I participated in 108 Sun Salutations as part of a New Year’s Eve celebration, to raise money for good causes, and to celebrate the opening of a new yoga studio.
You can choose to do 108 Sun Salutations to honor your birthday, to signify a new beginning, or to say you’ve accomplished it.
Some yogis consider 108 Sun Salutations to be like the yoga marathon, something they want to build their inner and outer strength to achieve.
