You’ve most likely skilled solar salutations (surya namaskar) should you’ve participated in a vinyasa yoga (circulation).
Solar salutations assist bridge the connection between the thoughts and physique with the usage of 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 creator of Science of Yoga.
Yoga college students of all ranges can combine the 108 solar salutations collection into their observe.
The best way to Do 108 Solar Salutations
It’s important to stroll earlier than you possibly can run, and likewise, you must do one solar salutation earlier than you are able to do 108.
Several types of yoga do solar salutes in another way, so first study the fundamental solar salutations. For those who’re new to yoga, use this observe as a purpose to check your power and stamina.
Begin with these yoga movies for rookies.
Conventional 108 yoga solar salutations include 108 solar A salutations that comprise the next postures:
Tricks to Grasp 108 Solar Salutations
So, you’ve determined to provide 108 solar salutations a strive. Learn the next suggestions for tactics to tailor this collection to your wants.
1. Plan to include variations
108 of something is rather a lot, so add selection to your solar salutations with the next ideas.
I recommend you write them down forward of time so you are ready to combine it up when the second comes.
- Do baby’s pose as a substitute of downward going through canine
- Add a twist in your ahead folds.
- Think about 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
Sluggish and regular wins the race — and it applies to yoga, too. Doing 108 solar salutations takes time, so enable not less than 90 minutes for the category.
Racing by means of the category might put you in danger for harm and shift your focus from the current second to the “end line.”
Whereas a marathon is about pace, the observe of 108 solar salutations will not be.
3. Prepare for it
I recommend that even if you’re a seasoned yogi, you might wish to prepare your physique to deal with 108 solar salutations.
Start with one solar salutation, then add another every time you observe.
For those who’re already integrating a number of solar salutations into your common observe, 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 take heed to your physique and make no matter adjustments crucial.
“Go at your individual tempo along with your breath,” says Swanson, who suggests utilizing props, together with a chair or the wall.
If conventional yoga isn’t attainable for you now, she says, “you possibly can even do solar salutations sitting in a chair, mimicking the identical actions because the model on the ground.”
5. Preserve observe
Whereas timing doesn’t matter, the variety of actions definitely does.
For those who’re finishing this observe with a trainer, you’re in luck. Your trainer will rely out all 108 solar salutations for you.
For those who’re doing this observe solo, you’ll must discover a strategy to preserve observe with out breaking your focus. You possibly can strive:
- 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 might be on in your head with every breath.” This prevents your thoughts from wandering.
- Place two bowls on the high 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 occasions.
6. Pause and take breaks
Drink loads of water, relaxation when that you must, 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 might be holding your breath),” says Swanson. “Additionally, cease if you’re experiencing any ache.”
In case your thoughts begins to wander, it may additionally be time for a break. Bear in mind: sluggish and regular!
7. Go away time for relaxation
Savasana will really feel even higher after an extra-long observe like 108 solar salutations.
Don’t skimp in your closing relaxation — enable not less than quarter-hour to recuperate and really feel the advantages of your observe, earlier than happening along 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 lots of methods 108 reveals up in yoga tradition; for instance, you might love mala bead necklaces. However do you know your favourite trend accent is a superb meditation software?
“Historically, there are 108 beads on a mala which can be used to rely mantras throughout meditation,” says Swanson. “Solar salutations are achieved 108 occasions to carry luck for particular events.” Counting the beads on a mala necklace is an effective way to maintain observe of your 108 solar salutations, too.
(Be taught extra about mantras and different yoga phrases.)
Advantages of 108 Solar Salutations
Listed here are among 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 biggest muscle teams in your physique, get your blood and lymph flowing, and construct cardiovascular resilience,” says Swanson.
2. Domesticate inside power
“The repetitive actions anchor your thoughts on the current second,” explains Swanson. “You’re taking note of the actions and your breath, making it tougher to your thoughts to wander. Analysis reveals that the extra your thoughts wanders, the much less glad you might be.”
Since yoga trains you to remain current and targeted, “coaching your mind by redirecting it again to the current second can result in a larger sense of inside peace,” she says.
(You’ll get 108 probabilities at inside peace!)
3. Rejoice or honor a special day
Some yogis mark the change in seasons with the observe 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 have a good time the opening of a brand new yoga studio.
You would possibly choose to do 108 solar salutations to honor your birthday, to indicate 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 inside and outer power to attain.
