Surya Namaskar, or sun salutation, is a series of 12 yoga postures that energize the solar plexus region. The solar plexus is an important center in the body and is connected to many energy channels. Sun Salutation benefits are immense and its practice is quite well known throughout the world. Yet doing 108 Sun Salutations continuously can be challenging and requires stamina, physical fitness and above all mental resolve and discipline. It is possible and there are thousands who proved it.
Benefits of 108 Surya Namaskar
So, why would anyone be crazy enough to do Surya Namaskar 108 times? Any yoga novice who has seen what it involves would balk at the idea. Yet, on April 7, 2012, millions took this same ‘Yogathon’ challenge and completed it successfully. Here are some benefits of doing 108 Surya namaskars:
- Different muscle groups are stretched and contracted alternatively – no muscle strain
- Increased flexibility and stamina
- Cleansed chakras or nerve centres
- Deep breathing cleanses the respiratory system
- Flatter abs, stronger spine, firmer muscles
- Makes you mentally calm and poised
How to Prepare Your Body and Mind for the Challenge?
The Surya Namaskar 108 challenge can be a daunting one for many. It is advised that novices, pregnant women, and patients of backache avoid this routine without consulting their doctors first. The expert brave hearts, however, may begin planning and preparing well in advance. Remember, it won’t happen in a day. You need to first assess your physical condition and stamina. The schedule given below follows a pattern spread over a month; follow the schedule to avoid stress related injuries and dejection of failure. Further, don’t push yourself too hard. It is not a competition to be won, but a health summit to be attained. Stay hydrated, eat well and don’t forget to take timeouts for rest. Lastly, remember that this schedule is not engraved in stone. You know your body best, know your limits and be prepared for a delay of a couple of days before you reach your ultimate goal of 54 sets of Sun salutations.
Reaching the 108 pinnacle
The 108 sun salutation is hailed by many celebrities and yoga buffs as the elixir of a young body and mind. It must be mentioned that the body and mind require rest after each session as they increase in pace. Therefore, you must warm up and cool down the body with gentle stretching, practise yoga nidra to relax the body, and remember not to skip any days on the suggested schedule.
| 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 |
The Art of living foundation suggests a further regimen of two weeks after attaining the 108 Surya Namaskar challenge where one reverses the salutations, gradually falling back from 54 sets to 6 sets a day.
Unlike the sceptic me who gave up after four sessions, you can try and go all the way for a better body, mind, and soul. There is nothing to lose after all; if all else fails, you will at least end up with the bragging rights of having something in common with all those yoga practicing celebrities – they’ve all tried the 108 surya namaskar challenge! It is a win-win situation for you
