How To Do 108 Surya Namaskar

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How To Do 108 Surya Namaskar /Sun Salutation

Hi all,

I have been doing Bharat Thakur artistic yoga these days, I couldn’t bear the heat in Bikram Yoga classes plus it was getting unbearable due to the heat, so I found myself at the BT yoga centre. I must let you know, I also hit the gym for cardio, resistance and aerobics. I have been so used to a personal trainer in Delhi, but now I am trying to become own 🙂

Anyhow, the weekend class at BT yoga started with warming up of spot jogging, stretches & kapalbhatis. Our trainer told us that today we will be doing 108 surya namaskars to end the week. To which I was a bit taken a aback, I was wondering whether I will be able to do it or not. Read on to see how I made to the number 108.

How To Do 108 Surya Namaskar /Sun Salutation

My journey to yoga started when I was way too young, my mom sent me to yoga classes, where I was taught basic asanas, I started to enjoy it, and this got me into Iyengar yoga at Pune where I studied. Incidentally, I shifted back to Pune, and now back to the yoga hub. Pune has lot of yoga culture thanks to the foreigners who have a great penchant for this. Surprisingly Indians, don’t think yoga is apt for weight loss.

In fact in my opinion, yoga has a holistic approach, it cleanses your mind, keeps you alert, and your brain is sharper. Not to forge, your skin and hair will glow if you follow yoga along with a clean diet. I have also done Vinayasa form of yoga which was lot more gruelling and very difficult to find trainers in India, I was lucky to have one guruji in Delhi, but not anymore.

What Bharat Thakur yoga comprises of is Hath yoga, which is common to Bikram yoga as well. We start with asanas and focus on breathing. Depending upon your flexibility you must not over stretch.  I must warn you doing 100 above surya namaskars in proper postures may cause you sore muscles the next day, but I will give you some pointers to help you overcome that J

So as we all know, surya namaskars are 12 sun salutations which have a mantra do be chanted as we proceed. Each asana prescribes a mantra and is a way of respecting the sun. Surya namaskars in the modern language is a cardio to begin with and helps you become flexible. You may check many videos available online on the web to check how to do surya namaskars or you may even consult books.

I was almost exhausted after the 30 minutes, when the trainer announced that we will be doing 108 surya namaskars. I reached 55 and decided to give up, but the trainer was adamant, he stretched me and I continued. I was energised by end of the class and last 10 were a cake walk. If you are new to yoga I recommend you go slowly.

How To Do 108 Surya Namaskar /Sun SalutationHere’s a recommended routine for four weeks to help you build up to your target of 108.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 4 sets 8 12 16 20 24 Rest
Week 2 24 24 24 24 24 24 Rest
Week 3 36 36 36 36 36 36 Rest
Week 4 48 48 Rest 54 54 54 54

Source: Art Of Living Website

After the class you must cool down, we lied down in shavasana, did side stretches lying down on the mat and chanted om to wrap up the class. We also did pavanmukta asana to relieve all body pains.

How to end your 108 workout

  1. Lie down in shavasana,
  2. By doing light stretching exercises,
  3. Chanting om around 4-5 times,
  4. Have warm glass of milk with turmeric mixed in it,
  5. Sleeping well after the class,
  6. Getting a body massage to get rid of sore muscles.

I hope you enjoyed reading my experience, however a word of caution, please do not do this if you have chronic back pain, knee injuries or if you are suffering from ill-health. I recommend learning the art of correct postures from a certified yoga instructor and then practicing on your own.

Till then happy saluting the sun 😀 .

Will you try doing 108 surya namaskar ?