108 Sun Salutations: Significance, Instructions, & Tips
You’ve in all probability skilled solar salutations (surya namaskar) if you happen to’ve participated in a vinyasa yoga (circulation).
Solar salutations assist bridge the connection between the thoughts and physique with using 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.
“Solar salutations heat up your physique and focus your thoughts,” 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 collection into their follow.
Find out how to Do 108 Solar Salutations
It’s a must to stroll earlier than you’ll be able to run, and likewise, it’s a must to do one solar salutation earlier than you are able to do 108.
Various kinds of yoga do solar salutes in another way, so first be taught the essential solar salutations. In the event you’re new to yoga, use this follow as a objective to check your power and stamina.
Begin with these yoga movies for newcomers.
Conventional 108 yoga solar salutations include 108 solar A salutations that include the next postures:
Tricks to Grasp 108 Solar Salutations
So, you’ve determined to present 108 solar salutations a strive. Learn the next ideas for methods to tailor this collection to your wants.
1. Plan to include variations
108 of something is lots, so add selection to your solar salutations with the next strategies.
I counsel you write them down forward of time so you’re ready to combine it up when the second comes.
- Do little one’s pose as a substitute of downward going through canine
- Add a twist in your ahead folds.
- Take into account swapping cow/cat for chaturanga.
- Rather than 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 sluggish
Gradual and regular wins the race — and it applies to yoga, too. Doing 108 solar salutations takes time, so enable a minimum of 90 minutes for the category.
Racing by means of the category may put you in danger for harm and shift your focus from the current second to the “end line.”
Whereas a marathon is about velocity, the follow of 108 solar salutations will not be.
3. Prepare for it
I counsel that even in case you are a seasoned yogi, you could wish to prepare your physique to deal with 108 solar salutations.
Start with one solar salutation, then add another every time you follow.
In the event you’re already integrating a number of solar salutations into your common follow, proceed to extend the quantity to check your consolation degree.
4. Modify if wanted
It doesn’t matter what, 108 solar salutations are numerous repetitive actions, so hearken to your physique and make no matter adjustments obligatory.
“Go at your individual tempo together 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’ll be able to even do solar salutations sitting in a chair, mimicking the identical actions because the model on the ground.”
5. Hold monitor
Whereas timing doesn’t matter, the variety of actions actually does.
In the event you’re finishing this follow with a trainer, you’re in luck. Your trainer will depend out all 108 solar salutations for you.
In the event you’re doing this follow solo, you’ll must discover a strategy to preserve monitor with out breaking your focus. You’ll be able to strive:
- Writing out the numbers 5 to 105 by fives (plus three to get to 108, after all) on a bit of paper. Every time you full a set of 5, mark it off.
- Swanson suggests repeating “the quantity you’re on in your head with every breath.” This prevents your thoughts from wandering.
- Place two bowls on the prime of your mat. Put 27 beads or seeds in a single bowl. The opposite will keep empty. Every time you full a spherical, switch a bead from the total bowl to the empty one. Repeat 4 occasions.
6. Pause and take breaks
Drink loads of water, relaxation when you’ll want to, and contemplate taking an “intermission” midway by means of or after every set of 27.
“You’ll know it’s time to relaxation in case your breath is brief or irregular (or you’re holding your breath),” says Swanson. “Additionally, cease in case you are experiencing any ache.”
In case your thoughts begins to wander, it may also be time for a break. Bear in mind: sluggish and regular!
7. Depart time for relaxation
Savasana will really feel even higher after an extra-long follow like 108 solar salutations.
Don’t skimp in your last relaxation — enable a minimum of quarter-hour to get better and really feel the advantages of your follow, earlier than happening together with your day.
If time permits, spend a couple of minutes journaling about your expertise.
Why Do 108 Solar Salutations?
Why do 108 solar salutations as a substitute of, say, 100 or 107?
Swanson explains that “108 is a sacred quantity in Indian tradition, Hinduism, and yoga.” That’s why you might even see this auspicious quantity built-in into costs or names of yoga studios.
There are a lot of methods 108 reveals up in yoga tradition; for instance, you could love mala bead necklaces. However do you know your favourite style accent is a superb meditation device?
“Historically, there are 108 beads on a mala which are used to depend mantras throughout meditation,” says Swanson. “Solar salutations are completed 108 occasions to deliver luck for particular events.” Counting the beads on a mala necklace is a good way to maintain monitor of your 108 solar salutations, too.
(Be taught extra about mantras and different yoga phrases.)
Advantages of 108 Solar Salutations
Listed below are a few of the advantages of 108 solar salutations for thoughts, physique, and spirit.
1. Construct outer power
Solar salutations are whole-body actions.
“If you do solar salutations, you progress and lubricate each main joint, strengthen and stretch the most important muscle teams in your physique, get your blood and lymph flowing, and construct cardiovascular resilience,” says Swanson.
2. Domesticate internal power
“The repetitive actions anchor your thoughts on the current second,” explains Swanson. “You might be listening to the actions and your breath, making it tougher in your thoughts to wander. Research reveals that the extra your thoughts wanders, the much less completely satisfied you’re.”
Since yoga trains you to remain current and centered, “coaching your mind by redirecting it again to the current second can result in a higher sense of internal peace,” she says.
(You’ll get 108 possibilities at internal peace!)
3. Have a good time or honor an important day
Some yogis mark the change in seasons with the follow 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 12 months’s Day celebration, to boost cash for worthy causes, and to rejoice the opening of a brand new yoga studio.
You may decide to do 108 solar salutations to honor your birthday, to suggest a recent begin, or to say you achieved it.
Some yogis contemplate 108 solar salutations to be just like the marathon of yoga, one thing they wish to construct internal and outer power to realize.
