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Yogis often mark milestones by practicing 108 Sun Salutations, either at home or with a group in a studio setting. This ritual is especially popular when there’s a significant seasonal shift, such as the New Year or the Spring Equinox. If you’d like to take part, read on to find out how to prepare for, modify, and safely enjoy this tradition.
What Does “108” Mean in Yoga?
Although its exact origins are obscure, 108 is considered an auspicious and sacred number in many Hindu and Buddhist traditions, which they passed on to yoga. For instance, there are 108 beads on a mala, which are used for counting mantras during meditation. The circular mala also represents connection, continuity, renewal, and the infinite. For this reason, completing 108 Sun Salutations is also called a mala.
108 Sun Salutations Sequence Options and Modifications
Sun Salutation A (Surya Namaskar A)
This classic Sun Salutation is the most common choice. Within the framework of Sun A, there are a few ways to modify the sequence, especially if you start to get tired, which can affect your safe alignment.
Modifications for Sun Salutation A
Stepping Back instead of Jumping
- Jump or Step
When practicing a Sun Salutation, you start with your feet at the front of your mat and then move them to the back for the Vinyasa sequence.
From your Forward Fold (Uttanasana), you can either jump directly back to Chaturanga or step your feet back one at a time to Plank and then start the Vinyasa sequence.
Likewise, when moving back to the front of your mat, you can either jump or step from Downward Facing Dog to Uttanasana.
Jumping requires a bit more strength and endurance. Alignment is really important in jumping back to Chaturanga in particular, so if you’re having trouble maintaining good form, it’s time to switch to a step back.
Lowering to Knees, Chest, Chin instead of Chaturanga
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Chaturanga or Knees, Chest, Chin
When going through the Vinyasa portion of your Sun Salutations, you can choose the Chaturanga to Upward Facing Dog route or the Knees, Chest, Chin to Low Cobra route. 108 is a lot of Chaturangas, so it’s better to play it safe. It’s also fine to skip the Vinyasas at any point.
🧘 Tip from a Yogi
There isn’t a prize for the person who gets through fastest or does all the Chaturangas. Challenge yourself but know when to take a break or ease up.
When Do We Practice 108 Sun Salutations
Doing 108 Sun Salutations is a celebration and can also be a bonding experience when done in community. We do them at important times of transition throughout the year, like New Year’s Day, solstices and equinoxes, and things like studio openings or events.
Doing 108 as a personal practice represents strength, perseverance, and accomplishment, while doing something difficult with others brings people together. Repetition turns this practice into a moving meditation.
Warm-Up Before the Sun Salutations
Before you launch right in, do a few warm poses to lubricate your joints and activate your muscles.
Cat-Cow Stretch (Marjaryasana-Bitilasana)
A classic spinal warm-up to wake up your core and get things flowing.
Low Crescent Lunge Pose (Anjaneyasana)
Begin to open your hamstrings and hips.
Downward Dog (Adho Mukha Svanasana)
A full-body stretch, and you’re good to go.
How to Prepare for 108 Sun Salutations
What to do leading up to the day.
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Have a consistent practice
If you practice infrequently or have taken a long break, it’s best not to jump back in with 108 Sun Salutations. There will always be another opportunity to take part.
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Focus on alignment
Repetition exacerbates the strain of misalignment, increasing the risk of injury. Do a little alignment check on yourself, especially in Chaturanga, which can be tough on the shoulders.
Form and Pacing Tips
A full mala is obviously going to be a marathon, not a sprint.
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Don’t be in a hurry
There’s no rush. Establish a sustainable breathing pace. Don’t worry if you have to slow down in later sets.
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Be gentle with yourself
Take breaks, modify or skip Vinyasas as necessary, and don’t push yourself too hard. Remember, you can always rest in Child’s Pose.
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Drink water
Be sure to hydrate between sets.
How to Count to 108 (and Stay Present)
Keeping track of your progress could be the most challenging part!
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Divide it up
12 sets of 9 Sun Salutations gets you to 108, as does 9 sets of 12. Your choice! Take a short break between sets.
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Use counting tools
A mala with 108 beads is ideal for this purpose. Move the beads after each set. If you don’t have a mala, ticking off each set on a piece of paper also works.
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Focus on your breath and alignment
If your mind wanders, return your attention to your breath. Also, make sure each of your poses is precise and your form stays good.
Benefits of 108 Sun Salutations
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Raise your heart rate
Sun Salutations are the part of a yoga session that is most like a cardiovascular workout, depending on your pace.
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Build endurance
Improve your strength and stamina.
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Quiet the mind
As you repeat the sequence, you may find yourself in a meditative state in which you are able to focus completely on the present moment
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Be in community
Doing something difficult with a group is bonding and helps you feel you are part of something bigger than yourself.
Why We Practice 108 Sun Salutation
We enjoy this practice for the challenge and community bonding. It’s an especially nice way to start the New Year on the right foot.
FAQs About 108 Sun Salutations
Why 108 sun salutations?
108 is considered an auspicious number in Hinduism and Buddhism, which have passed this tradition on to yoga.
How long do 108 sun salutations take?
It depends on your pace, but plan on 90 minutes to two hours.
How do I choose which sequence to use?
Sun Salutation A is the classic choice, but you can modify the jumps and do fewer Chaturangas as necessary.
Can beginners do salutations? How do I build up to 108 salutations?
Vinyasa yoga beginners are usually introduced to Sun Salutations early in their journeys. If you just started doing yoga or haven’t done flow yoga, keep practicing, and you’ll get there.
What if I can’t finish?
Not a big deal. No one is there to keep score or judge. You tried something and had an experience, which is all that matters.
How do I keep count without losing focus?
Use a mala with 108 beads or keep a tally on a piece of paper. Break your 108 into 9 sets of 12 (or 12 sets of 9) and update your tally after each set so you don’t have to stop after each Sun Salutation.
