You’ve in all probability skilled solar salutations (surya namaskar) if you happen to’ve participated in a vinyasa yoga (circulate).
Sun salutations assist bridge the connection between the thoughts and physique with the usage of repetitive actions and breath.
If you wish to up-level your solar salutation expertise, take part in 108 (sure, 108!) solar salutations for an unforgettable expertise.
“Sun salutations warm up your body and focus your mind,” explains Ann Swanson, M.S., E-RYT 500, an authorized yoga therapist and writer of Science of Yoga.
Yoga college students of all ranges can combine the 108 solar salutations sequence into their observe.
How to Do 108 Sun Salutations
You should stroll earlier than you may run, and likewise, you need to do one solar salutation earlier than you are able to do 108.
Different forms of yoga do solar salutes otherwise, so first be taught the essential solar salutations. If you’re new to yoga, use this observe as a objective to check your power and stamina.
Start with these yoga movies for rookies.
Traditional 108 yoga solar salutations encompass 108 solar A salutations that comprise the next postures:
Tips to Master 108 Sun Salutations
So, you’ve determined to present 108 solar salutations a attempt. Read the next suggestions for methods to tailor this sequence to your wants.
1. Plan to include variations
108 of something is lots, so add selection to your solar salutations with the next recommendations.
I counsel you write them down forward of time so you are ready to combine it up when the second comes.
- Do youngster’s pose as a substitute of downward going through canine
- Add a twist in your ahead folds.
- Consider swapping cow/cat for chaturanga.
- In place of upward going through canine, decrease your knees or do a child cobra pose.
- Take a pet pose as a substitute of a downward canine.
2. Take it gradual
Slow and regular wins the race — and it applies to yoga, too. Doing 108 solar salutations takes time, so enable no less than 90 minutes for the category.
Racing via the category might put you in danger for harm and shift your focus from the current second to the “finish line.”
While a marathon is about velocity, the observe of 108 solar salutations isn’t.
3. Train for it
I counsel that even if you’re a seasoned yogi, chances are you’ll wish to practice your physique to deal with 108 solar salutations.
Begin with one solar salutation, then add another every time you observe.
If you’re already integrating a number of solar salutations into your common observe, proceed to extend the quantity to check your consolation stage.
4. Modify if wanted
No matter what, 108 solar salutations are numerous repetitive actions, so take heed to your physique and make no matter adjustments crucial.
“Go at your own pace with your breath,” says Swanson, who suggests utilizing props, together with a chair or the wall.
If conventional yoga isn’t potential for you now, she says, “you can even do sun salutations sitting in a chair, mimicking the same movements as the version on the floor.”
5. Keep observe
While timing doesn’t matter, the variety of actions definitely does.
If you’re finishing this observe with a instructor, you’re in luck. Your instructor will rely out all 108 solar salutations for you.
If you’re doing this observe solo, you’ll have to discover a method to preserve observe with out breaking your focus. You can attempt:
- Writing out the numbers 5 to 105 by fives (plus three to get to 108, after all) on a bit of paper. Each time you full a set of 5, mark it off.
- Swanson suggests repeating “the number you are on in your head with each breath.” This prevents your thoughts from wandering.
- Place two bowls on the high of your mat. Put 27 beads or seeds in a single bowl. The different will keep empty. Each time you full a spherical, switch a bead from the total bowl to the empty one. Repeat 4 instances.
6. Pause and take breaks
Drink loads of water, relaxation when it’s essential to, and take into account taking an “intermission” midway via or after every set of 27.
“You will know it is time to rest if your breath is short or irregular (or you are holding your breath),” says Swanson. “Also, stop if you are experiencing any pain.”
If your thoughts begins to wander, it may also be time for a break. Remember: gradual and regular!
7. Leave time for relaxation
Savasana will really feel even higher after an extra-long observe like 108 solar salutations.
Don’t skimp in your ultimate relaxation — enable no less than quarter-hour to get better and really feel the advantages of your observe, earlier than happening together with your day.
If time permits, spend a couple of minutes journaling about your expertise.
Why Do 108 Sun Salutations?
Why do 108 solar salutations as a substitute of, say, 100 or 107?
Swanson explains that “108 is a sacred number in Indian culture, Hinduism, and yoga.” That’s why you might even see this auspicious quantity built-in into costs or names of yoga studios.
There are some ways 108 reveals up in yoga tradition; for instance, chances are you’ll love mala bead necklaces. But do you know your favourite style accent is a good meditation software?
“Traditionally, there are 108 beads on a mala that are used to count mantras during meditation,” says Swanson. “Sun salutations are done 108 times to bring luck for special occasions.” Counting the beads on a mala necklace is a good way to maintain observe of your 108 solar salutations, too.
(Learn extra about mantras and different yoga phrases.)
Benefits of 108 Sun Salutations
Here are a number of the advantages of 108 solar salutations for thoughts, physique, and spirit.
1. Build outer power
Sun salutations are whole-body actions.
“When you do sun salutations, you move and lubricate every major joint, strengthen and stretch the largest muscle groups in your body, get your blood and lymph flowing, and build cardiovascular resilience,” says Swanson.
2. Cultivate interior power
“The repetitive movements anchor your mind on the present moment,” explains Swanson. “You are paying attention to the movements and your breath, making it harder for your mind to wander. Research shows that the more your mind wanders, the less happy you are.”
Since yoga trains you to remain current and centered, “training your brain by redirecting it back to the present moment can lead to a greater sense of inner peace,” she says.
(You’ll get 108 possibilities at interior peace!)
3. Celebrate or honor a special day
Some yogis mark the change in seasons with the observe of 108 solar salutations (consider it like a psychological and bodily seasonal cleanse).
I’ve participated in 108 solar salutations as a part of a New Year’s Day celebration, to boost cash for worthy causes, and to rejoice the opening of a brand new yoga studio.
You would possibly decide to do 108 solar salutations to honor your birthday, to suggest a recent begin, or to say you completed it.
Some yogis take into account 108 solar salutations to be just like the marathon of yoga, one thing they wish to construct interior and outer power to realize.
