Mastering 108 Sun Salutations: A Comprehensive Guide with Detailed Instructions

The practice of performing 108 Sun Salutations (Surya Namaskar) is a powerful and transformative experience in yoga. It’s not just about physical endurance; it’s a moving meditation that can cultivate focus, discipline, and a deeper connection to your inner self. While the thought of 108 repetitions might seem daunting, breaking it down into manageable steps and understanding the underlying principles can make this practice accessible and rewarding for practitioners of all levels. This comprehensive guide will delve into the ‘why,’ ‘how,’ and provide detailed instructions to help you safely and effectively embark on your 108 Sun Salutations journey.

Why 108? The Significance of the Number

The number 108 holds deep spiritual and symbolic meaning in various traditions, including yoga, Hinduism, and Buddhism. Here are a few reasons why it’s considered sacred and why it’s used in practices like this:

• Astrology: In Vedic astrology, there are 12 zodiac signs and 9 planets. Multiplying these gives you 108 (12 x 9 = 108), representing the totality of the cosmos.
• Energy Centers (Chakras): It’s believed that there are 108 energy lines converging to form the heart chakra.
• Sanskrit Alphabet: The Sanskrit alphabet has 54 letters, each with a masculine and feminine form. 54 multiplied by 2 equals 108.
• Distance to the Sun and Moon: It is said that the diameter of the Sun and the Moon is roughly 108 times their respective distances from the earth.
• Mantras: Many mantras are repeated 108 times on a mala (prayer beads), signifying the completion of a cycle.
• Symbolic Totality: The number represents wholeness, completion, and the interconnectedness of all things.

When you perform 108 Sun Salutations, you’re not just going through the motions; you are tapping into this ancient symbolism, inviting a deeper sense of connection and awareness into your practice.

Preparing for Your 108 Sun Salutations Practice

Before diving in, proper preparation is essential. Here’s what you need to consider:

1. Physical Fitness: This practice is physically demanding. If you are new to yoga or have any health concerns, consult with your doctor or a qualified yoga instructor before attempting 108 Sun Salutations. Start with a smaller number, like 12, 24 or 54 and gradually build your way up. Ensure you can comfortably perform a single round of Surya Namaskar without excessive strain.
2. Warm-Up: Never start cold. Engage in a proper warm-up routine that includes gentle cardio, joint rotations, and dynamic stretches. Include poses like cat-cow, shoulder stretches, and hip circles to prepare your body for the intensity of the practice. A warm-up routine might take 10-15 minutes.
3. Hydration: Drink plenty of water before, during (small sips), and after your practice. Dehydration can lead to fatigue and muscle cramps. Keep a water bottle nearby.
4. Comfortable Clothing: Wear comfortable, breathable clothing that allows you to move freely. Avoid anything too tight or restrictive.
5. Mat and Space: Ensure you have a comfortable yoga mat and enough space to move through the sequences without obstacles.
6. Intention: Set a clear intention for your practice. What do you hope to gain from this experience? Focus on this intention throughout your journey. This might be something physical (building strength), mental (cultivating focus) or spiritual (connection with yourself).
7. Mindset: Approach the practice with an attitude of patience and acceptance. It’s not about speed or perfection; it’s about the journey and the mindful connection with your breath and body. It’s not a competition with yourself or others.

Breaking Down the Sun Salutation Sequence

The Sun Salutation, or Surya Namaskar, is a series of 12 poses linked together in a flowing sequence. Each pose is synchronized with the breath. Here is the step-by-step breakdown of a traditional Sun Salutation (Note: Variations exist, and you can adapt according to your body and your instructor guidance):

1. Tadasana (Mountain Pose):

   • Stand tall with your feet together or hip-width apart.
   • Ground your feet firmly into the mat.
   • Engage your leg muscles, lift your kneecaps and lengthen your spine.
   • Draw your tailbone slightly down and lift your chest.
   • Relax your shoulders, palms facing forward, and lengthen the crown of the head towards the sky.
   • Inhale and take a moment to find your balance and focus.

2. Urdhva Hastasana (Upward Salute):

   • Inhale deeply, extend your arms overhead. Keep your arms parallel or bring your palms to touch above your head.
   • Gently lengthen upwards, reaching toward the sky.
   • Engage your core.
   • Keep your shoulders relaxed and away from your ears.
   • Keep the gaze straight ahead or slightly up at your hands.

3. Uttanasana (Standing Forward Bend):

   • Exhale and fold forward from your hips, keeping your back as straight as possible.
   • Bend your knees slightly if you feel any discomfort or tightness in your hamstrings.
   • Let your head hang heavy, and relax your neck.
   • Place your fingertips or palms on the floor, or use blocks if needed.

4. Ardha Uttanasana (Half Standing Forward Bend):

   • Inhale and lift your chest, extending your spine as you come into a flat back position.
   • Look forward, lengthening your spine and creating a straight line from the crown of your head to your tailbone.
   • Keep your fingertips or palms on the mat or use your shins as a base of support.

5. Chaturanga Dandasana (Four-Limbed Staff Pose) or Plank (Variation for beginners):

   • Exhale and step or jump back into a plank position (hands under shoulders, body straight).
   • Option A (Chaturanga): Lower your body down towards the floor, elbows hugging your ribcage, until your arms are at a 90-degree angle. This is a challenging pose that requires core strength. Keep your body straight from head to heels.
   • Option B (Plank): If you are not ready for Chaturanga, maintain the plank pose. Keep your core engaged and your body in a straight line from head to heels. Do not let your hips drop or raise too high.

6. Urdhva Mukha Svanasana (Upward-Facing Dog):

   • Inhale, press into your hands and lift your chest forward and up.
   • Lengthen your arms and draw your shoulders back and down.
   • Keep your thighs and knees off the floor.
   • Look up gently, lengthening your throat.

7. Adho Mukha Svanasana (Downward-Facing Dog):

   • Exhale and lift your hips up and back, coming into an inverted V-shape.
   • Hands should be shoulder-width apart, and feet should be hip-width apart.
   • Press firmly into your hands and draw your shoulder blades together.
   • Relax your head and neck, and push your chest towards your thighs.
   • Keep your legs strong, and heels towards the floor. (Do not force heels down. They may or may not touch).

8. Ardha Uttanasana (Half Standing Forward Bend):

   • Inhale and step or jump your feet forward between your hands.
   • Lift your chest, extending your spine, coming into a flat back position.
   • Look forward, lengthening your spine.

9. Uttanasana (Standing Forward Bend):

   • Exhale and fold forward from your hips.
   • Bend your knees slightly if needed.
   • Let your head hang heavy, and relax your neck.

10. Urdhva Hastasana (Upward Salute):

    • Inhale deeply and extend your arms overhead. Keep your arms parallel or bring your palms to touch above your head.
    • Gently lengthen upwards.
    • Keep your shoulders relaxed.

11. Tadasana (Mountain Pose):

    • Exhale and lower your arms to your sides.
    • Return to the starting position, standing tall with your feet together or hip-width apart.

This completes one round of Sun Salutations. Each round consists of one right and one left lead, which we will cover in the full practice instructions. In a single Sun Salutation, you usually flow forward, and then from downward-facing dog you will step or jump forward again to complete the cycle. In a 108 Sun Salutation practice, you can repeat this forward step or jump, or step back and perform Chaturanga/Upward Facing Dog/Downward Facing Dog, and then repeat the forward step/jump. This will increase the challenge of the practice.

Performing the 108 Sun Salutations: Detailed Instructions and Tips

Now that you understand the individual poses, here’s how to perform the 108 repetitions:

1. Pace Yourself: Start slowly and gradually increase your pace as you become more comfortable. Don’t rush. Focus on the connection between your breath and movement.
2. Breathing: The breath is paramount. Inhale with the upward movements and exhale with the downward movements. Synchronize each breath with each pose to help maintain focus and cultivate a meditative state. Breathing should be even and deep.
3. The Lead: In each sun salutation the lead changes between the right and the left leg. This means on the first sun salutation, you will step back with the right leg first, and on the next cycle, you will step back with the left leg. This will ensure even development on both sides of the body.
4. Listen to Your Body: If you feel any pain, discomfort, or dizziness, stop and rest. It’s okay to take breaks as needed. This is not a race. Quality over quantity. Modify as needed to accommodate your personal needs. If you need to hold plank instead of Chaturanga, or use your knees in the downward phase, please do so. It is important to honour your body’s limitations.
5. Mental Focus: As the practice progresses, your mind may wander. Gently bring your focus back to your breath and your movement. Use your intention as an anchor. When you notice your mind wandering, bring it back with compassion and no judgement.
6. Keep Count: You can use mala beads or a counter to keep track of the rounds. Or you can keep a mental count in blocks (20-30 repetitions at a time). You can also write them down on paper or mark them with stones as you progress. This can help with the mental focus and avoid getting lost in the process.
7. Set a Timer: Although it is recommended to keep a pace with your breath and not the time, setting a timer might help you manage your practice. For beginners, you might set aside 1.5 to 2 hours. With practice, you will be able to complete the 108 repetitions faster.
8. Maintain Consistent Movement: Try to make the movements flow from one to the other in a mindful and even pace. Do not get stuck in between the positions. If you feel it difficult, take a deep breath to regroup.
9. Variations: You can introduce variations to the sun salutation sequence, such as including Warrior I or Warrior II within the practice. This will challenge your body and mind.
10. Savasana: Conclude your practice with a long and relaxing Savasana (Corpse Pose). Allow your body and mind to integrate the benefits of the practice.
11. Reflection: After the practice, take a few moments for self-reflection. How did the practice feel for you? What did you learn about yourself? What are the feelings that have arisen? Be gentle and patient with yourself.

Modifications and Considerations for Different Levels

The beauty of yoga is its adaptability. Here are some modifications to cater to different levels:

• Beginners:
  • Start with a smaller number of repetitions (e.g., 12, 24, or 54) and gradually increase as your strength and stamina improve.
  • Modify Chaturanga Dandasana by placing your knees on the floor.
  • Use blocks for support in Uttanasana and Ardha Uttanasana, as needed.
  • Focus on quality rather than quantity.
• Intermediate:
  • Maintain a consistent rhythm throughout the practice.
  • Explore variations of the sun salutations.
  • Pay attention to the finer details of each pose (alignment, breathing, etc.)
• Advanced:
  • Focus on refining your alignment.
  • Deepen your breath awareness.
  • Explore more challenging variations.
  • Increase the pace as needed while maintaining a focused and mindful practice.

Benefits of 108 Sun Salutations

The practice of 108 Sun Salutations offers numerous physical, mental, and spiritual benefits:

• Physical Strength and Stamina: Builds endurance and overall strength.
• Flexibility: Improves joint mobility and muscle flexibility.
• Cardiovascular Health: Elevates heart rate and improves circulation.
• Weight Management: Burns calories and helps in weight loss.
• Stress Reduction: Calms the nervous system and reduces stress.
• Mental Focus: Enhances concentration, focus, and mindfulness.
• Spiritual Connection: Cultivates a deeper connection with your inner self and the sacredness of movement.
• Detoxification: Encourages sweating and helps flush toxins from the body.
• Energy Balance: Balances the flow of energy (prana) within the body.

Tips for Maintaining Motivation

Completing 108 Sun Salutations is a commitment. Here are a few tips to stay motivated:

• Practice with a Group: Practicing with others can provide encouragement and support. The collective energy can be very helpful.
• Set Realistic Goals: If 108 seems overwhelming, start with a lower number and gradually build up.
• Celebrate Your Progress: Acknowledge and appreciate your efforts. Each practice is a step forward.
• Keep a Journal: Track your progress and reflect on your experiences. This can help you stay committed.
• Remind Yourself of Your Intention: Revisit your intention for this practice when you feel demotivated.
• Be Kind to Yourself: If you miss a day, don’t beat yourself up. Get back on track the next day with a positive attitude.

Conclusion

Performing 108 Sun Salutations is a powerful and transformative practice that challenges you physically, mentally, and spiritually. With careful preparation, a mindful approach, and consistent effort, you can experience the many benefits this practice offers. Remember to listen to your body, honor your limitations, and celebrate your journey. Embrace this practice as a moving meditation and enjoy the profound connection it offers to yourself and the world around you. Be patient, stay present, and let the practice unfold.