{"id":3837,"date":"2025-02-20T14:30:29","date_gmt":"2025-02-20T03:30:29","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/exploring-the-importance-and-guidance-of-108-sun-salutations.html"},"modified":"2025-02-20T14:30:30","modified_gmt":"2025-02-20T03:30:30","slug":"exploring-the-importance-and-guidance-of-108-sun-salutations","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/exploring-the-importance-and-guidance-of-108-sun-salutations.html","title":{"rendered":"Exploring the Importance and Guidance of 108 Sun Salutations"},"content":{"rendered":"<p>You\u2019ve probably experienced sun salutations (surya namaskar) if you\u2019ve participated in a\u00a0vinyasa yoga (flow).<\/p>\n<p>Sun salutations help bridge the connection between the mind and body with the use of repetitive movements and breath.<\/p>\n<p>If you want to up-level your sun salutation experience, participate in 108 (yes, 108!) sun salutations for an unforgettable experience.<\/p>\n<p>\u201cSun salutations warm up your body and focus your mind,\u201d explains\u00a0Ann Swanson, M.S., E-RYT 500, a certified yoga therapist and author of Science of Yoga.<\/p>\n<p>Yoga students of all levels can integrate the 108 sun salutations series into their practice.<\/p>\n<h2 id=\"How-to-Do-108-Sun-Salutations\">How to Do 108 Sun Salutations<\/h2>\n<p><iframe src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5998946181001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<p>You have to walk before you can run, and likewise, you have to do one sun salutation before you can do 108.<\/p>\n<p>Different types of yoga do sun salutes differently, so first learn\u00a0the basic sun salutations. If you\u2019re new to yoga, use this practice as a goal to test your strength and stamina.<\/p>\n<p>Start with these\u00a0yoga videos for beginners.<\/p>\n<p>Traditional 108 yoga sun salutations consist of 108 sun A salutations that contain the following postures:<\/p>\n<h2 id=\"Tips-to-Master-108-Sun-Salutations\">Tips to Master 108 Sun Salutations<\/h2>\n<p>So, you\u2019ve decided to give 108 sun salutations a try. Read the following tips for ways to tailor this series to your needs.<\/p>\n<h3>1. Plan to incorporate variations<\/h3>\n<\/p>\n<p>108 of anything is a lot, so add variety to your sun salutations with the following suggestions.<\/p>\n<p>I suggest you write them down ahead of time so you are prepared to mix it up when the moment comes.<\/p>\n<ol>\n<li>Do child\u2019s pose instead of downward facing dog<\/li>\n<li>Add a twist in your forward folds.<\/li>\n<li>Consider swapping cow\/cat for chaturanga.<\/li>\n<li>In place of upward facing dog, lower your knees or do a baby cobra pose.<\/li>\n<li>Take a puppy pose instead of a downward dog.<\/li>\n<\/ol>\n<h3>2. Take it slow<\/h3>\n<p>Slow and steady wins the race \u2014 and it applies to yoga, too. Doing 108 sun salutations takes time, so allow at least 90 minutes for the class.<\/p>\n<p>Racing through the class could put you at risk for injury and shift your focus from the present moment to the \u201cfinish line.\u201d<\/p>\n<p>While a marathon is about speed, the practice of 108 sun salutations is not.<\/p>\n<h3>3. Train for it<\/h3>\n<p>I suggest that even if you are a seasoned yogi, you may want to train your body to handle 108 sun salutations.<\/p>\n<p>Begin with one sun salutation, then add one more each time you practice.<\/p>\n<p>If you\u2019re already integrating several sun salutations into your regular practice, continue to increase the amount to test your comfort level.<\/p>\n<h3>4. Modify if needed<\/h3>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-150515\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/27130905\/108-sun-salutations-600-modify.png\" alt=\"yoga lunge pose with blocks | 108 sun salutations\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>No matter what, 108 sun salutations are a lot of repetitive movements, so listen to your body and make whatever changes necessary.<\/p>\n<p>\u201cGo at your own pace with your breath,\u201d says Swanson, who suggests using props, including a chair or the wall.<\/p>\n<p>If traditional yoga isn\u2019t possible for you now, she says, \u201cyou can even do sun salutations sitting in a chair, mimicking the same movements as the version on the floor.\u201d<\/p>\n<h3>5. Keep track<\/h3>\n<p>While timing doesn\u2019t matter, the number of movements certainly does.<\/p>\n<p>If you\u2019re completing this practice with a teacher, you\u2019re in luck. Your teacher will count out all 108 sun salutations for you.<\/p>\n<p>If you\u2019re doing this practice solo, you\u2019ll need to find a way to keep track without breaking your focus. You can try:<\/p>\n<ol>\n<li>Writing out the numbers five to 105 by fives (plus three to get to 108, of course) on a piece of paper. Each time you complete a set of five, mark it off.<\/li>\n<li>Swanson suggests repeating \u201cthe number you are on in your head with each breath.\u201d This prevents your mind from wandering.<\/li>\n<li>Place two bowls at the top of your mat. Put 27 beads or seeds in one bowl. The other will stay empty. Each time you complete a round, transfer a bead from the full bowl to the empty one. Repeat four times.<\/li>\n<\/ol>\n<h3>6. Pause and take breaks<\/h3>\n<p>Drink plenty of water, rest when you need to, and consider taking an \u201cintermission\u201d halfway through or after each set of 27.<\/p>\n<p>\u201cYou will know it is time to rest if your breath is short or irregular (or you are holding your breath),\u201d says Swanson. \u201cAlso, stop if you are experiencing any pain.\u201d<\/p>\n<p>If your mind starts to wander, it might also be time for a break. Remember: slow and steady!<\/p>\n<h3>7. Leave time for rest<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-150514\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/27130859\/108-sun-salutations-600-rest.png\" alt=\"savasana pose | 108 sun salutations\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Savasana will feel even better after an extra-long practice like 108 sun salutations.<\/p>\n<p>Don\u2019t skimp on your final rest \u2014 allow at least 15 minutes to recover and feel the benefits of your practice, before going on with your day.<\/p>\n<p>If time allows, spend a few minutes journaling about your experience.<\/p>\n<h2 id=\"Why-Do-108-Sun-Salutations?\">Why Do 108 Sun Salutations?<\/h2>\n<p>Why do 108 sun salutations instead of, say, 100 or 107?<\/p>\n<p>Swanson explains that \u201c108 is a sacred number in Indian culture, Hinduism, and yoga.\u201d That\u2019s why you may see this auspicious number integrated into prices or names of yoga studios.<\/p>\n<p>There are many ways 108 shows up in yoga culture; for example, you may love mala bead necklaces. But did you know your favorite fashion accessory is a great meditation tool?<\/p>\n<p>\u201cTraditionally, there are 108 beads on a mala that are used to count mantras during meditation,\u201d says Swanson. \u201cSun salutations are done 108 times to bring luck for special occasions.\u201d Counting the beads on a mala necklace is a great way to keep track of your 108 sun salutations, too.<\/p>\n<p>(Learn more about mantras and other\u00a0yoga terms.)<\/p>\n<h2 id=\"Benefits-of-108-Sun-Salutations\">Benefits of 108 Sun Salutations<\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-150517\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/27130918\/108-sun-salutations-600-lunge.png\" alt=\"yoga lunge pose | 108 sun salutations\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<p>Here are some of the benefits of 108 sun salutations for mind, body, and spirit.<\/p>\n<h3>1. Build outer strength<\/h3>\n<p>Sun salutations are whole-body movements.<\/p>\n<p>\u201cWhen 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,\u201d says Swanson.<\/p>\n<h3>2. Cultivate inner strength<\/h3>\n<p>\u201cThe repetitive movements anchor your mind on the present moment,\u201d explains Swanson. \u201cYou are paying attention to the movements and your breath, making it harder for your mind to wander.\u00a0Research\u00a0shows that the more your mind wanders, the less happy you are.\u201d<\/p>\n<p>Since yoga trains you to stay present and focused, \u201ctraining your brain by redirecting it back to the present moment can lead to a greater sense of inner peace,\u201d she says.<\/p>\n<p>(You\u2019ll get 108 chances at inner peace!)<\/p>\n<h3>3. Celebrate or honor a special occasion<\/h3>\n<p>Some yogis mark the change in seasons with the practice of 108 sun salutations (think of it like a mental and physical seasonal cleanse).<\/p>\n<p>I\u2019ve participated in 108 sun salutations as part of a New Year\u2019s Day celebration, to raise money for worthy causes, and to celebrate the opening of a new yoga studio.<\/p>\n<p>You might opt to do 108 sun salutations to honor your birthday, to signify a fresh start, or to say you accomplished it.<\/p>\n<p>Some yogis consider 108 sun salutations to be like the marathon of yoga, something they want to build inner and outer strength to achieve.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-150521\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/10\/27131204\/108-sun-salutations-600-pin.png\" alt=\"yoga pose | 108 sun salutations\" width=\"1000\" height=\"1500\" title=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably experienced sun salutations (surya namaskar) if you\u2019ve participated in a\u00a0vinyasa yoga (flow). Sun salutations help bridge the connection between the mind and body with the use of repetitive movements and breath. If you want to up-level your sun salutation experience, participate in 108 (yes, 108!) sun salutations for an unforgettable experience. \u201cSun salutations [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2311,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3837","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/3837","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=3837"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/3837\/revisions"}],"predecessor-version":[{"id":3838,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/3837\/revisions\/3838"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/2311"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=3837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=3837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=3837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}