You’ve in all probability skilled solar salutations (surya namaskar) for those who’ve participated in a vinyasa yoga (stream).
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, a licensed yoga therapist and writer of Science of Yoga.
Yoga college students of all ranges can combine the 108 solar salutations sequence into their apply.
Find out how to Do 108 Solar Salutations
It’s important to stroll earlier than you’ll be able to run, and likewise, it’s important 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 fundamental solar salutations. In case you’re new to yoga, use this apply as a objective to check your energy and stamina.
Begin with these yoga movies for learners.
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 offer 108 solar salutations a attempt. Learn the next ideas for methods to tailor this sequence to your wants.
1. Plan to include variations
108 of something is loads, so add selection to your solar salutations with the next options.
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 dealing with canine
- Add a twist in your ahead folds.
- Think about swapping cow/cat for chaturanga.
- Rather than upward dealing with 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
Sluggish and regular wins the race — and it applies to yoga, too. Doing 108 solar salutations takes time, so permit at the very least 90 minutes for the category.
Racing via the category might put you in danger for damage and shift your focus from the current second to the “end line.”
Whereas a marathon is about velocity, the apply of 108 solar salutations isn’t.
3. Practice for it
I counsel that even in case you are a seasoned yogi, you could need to prepare your physique to deal with 108 solar salutations.
Start with one solar salutation, then add another every time you apply.
In case you’re already integrating a number of solar salutations into your common apply, proceed to extend the quantity to check your consolation stage.
4. Modify if wanted
It doesn’t matter what, 108 solar salutations are a whole lot of repetitive actions, so hearken to your physique and make no matter adjustments vital.
“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. Maintain monitor
Whereas timing doesn’t matter, the variety of actions definitely does.
In case you’re finishing this apply with a instructor, you’re in luck. Your instructor will rely out all 108 solar salutations for you.
In case you’re doing this apply solo, you’ll have to discover a method to maintain monitor with out breaking your focus. You’ll be able to attempt:
- Writing out the numbers 5 to 105 by fives (plus three to get to 108, in fact) on a chunk 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 complete bowl to the empty one. Repeat 4 instances.
6. Pause and take breaks
Drink loads of water, relaxation when it’s essential, and contemplate taking an “intermission” midway via 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 additionally be time for a break. Keep in mind: sluggish and regular!
7. Depart time for relaxation
Savasana will really feel even higher after an extra-long apply like 108 solar salutations.
Don’t skimp in your ultimate relaxation — permit at the very least quarter-hour to get well and really feel the advantages of your apply, 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 may even see this auspicious quantity built-in into costs or names of yoga studios.
There are lots of methods 108 exhibits up in yoga tradition; for instance, you could love mala bead necklaces. However do you know your favourite style accent is a good meditation software?
“Historically, there are 108 beads on a mala which can be used to rely mantras throughout meditation,” says Swanson. “Solar salutations are accomplished 108 instances to convey luck for particular events.” Counting the beads on a mala necklace is a good way to maintain monitor of your 108 solar salutations, too.
(Study 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 energy
Solar salutations are whole-body actions.
“Whenever 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 interior energy
“The repetitive actions anchor your thoughts on the current second,” explains Swanson. “You might be taking note of the actions and your breath, making it tougher to your thoughts to wander. Analysis exhibits that the extra your thoughts wanders, the much less joyful 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 better sense of interior peace,” she says.
(You’ll get 108 probabilities at interior peace!)
3. Have fun or honor a special day
Some yogis mark the change in seasons with the apply 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 lift cash for worthy causes, and to have a good time 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 achieved it.
Some yogis contemplate 108 solar salutations to be just like the marathon of yoga, one thing they need to construct interior and outer energy to realize.
