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Yoga has a way of connecting us to something deeper—whether it’s the breath, body, or the present moment. One of the more intense practices within yoga is performing 108 Sun Salutations (Surya Namaskar).
It’s an experience that blends physical effort with spiritual intention, creating a powerful combination. But should you try it? I’ll give you my honest thoughts, especially if you’re unsure whether you’re ready for this challenge.
Let’s break down the why, how, and everything else around this well-known ritual.
Why the Number 108?
Before we get into the practice itself, let’s talk about why 108 is such a big deal in yoga and somatic yoga. The number has deep roots in spirituality, especially in Hinduism and Buddhism, but it’s not just a random choice. Here are a few reasons why it’s special:
- Astrological Significance: According to yogic traditions, 108 energy lines converge at the heart chakra. Practicing with this number is said to help align energies.
- Vedic Tradition: In Hinduism, there are 108 Upanishads (sacred texts), and 108 prayer beads are often used during meditation to help focus the mind.
- Numerology: Numerically, 108 represents spiritual awakening and consciousness. Many see it as a way to foster personal growth.
So, by doing 108 Sun Salutations, you’re not just working out. You’re honoring a deep spiritual tradition, which can add a layer of meaning to the practice. Whether or not that part speaks to you, it’s worth noting the powerful cultural history behind it.
Is the Physical Challenge of 108 Too Much?
Let’s get real—108 Sun Salutations is a lot. If you’ve ever done even 10 in a row, you know how physically demanding it can be. But it’s not just about doing one set.
The repetition, which builds up to a meditative rhythm, can push your limits in unexpected ways.
Physical Benefits
- Total-Body Strength: Each Sun Salutation targets different muscles—arms, shoulders, core, legs, and back. Do that 108 times, and you’ll definitely feel the burn.
- Flexibility: The sequence includes forward bends, backbends, and lunges, which help stretch out your spine, hamstrings, and shoulders. Over time, your flexibility will improve.
- Cardio: It’s a great way to get your heart rate up. If you keep a steady pace, it’s as much of a cardio workout as it is a strength-building practice.
- Breath Awareness: Sun Salutations are tied closely to breath. The more you practice, the better you get at synchronizing breath with movement, which improves lung capacity and oxygen intake.
Tips for Beginners
If you’re reading this and thinking, “There’s no way I could do 108 of anything,” you’re not alone. For beginners, the thought can be intimidating.
But don’t feel like you need to jump in all at once. Here are some ways to work up to it:
- Start Small: Begin with 10 or 15 Sun Salutations and gradually build from there. Even adding one or two more each time can lead you toward the ultimate goal.
- Take Breaks: If you’re set on completing 108 but find it challenging, it’s okay to take short breaks. You could do 10 or 20 rounds, pause for water or a stretch, then continue.
- Modify Poses: Some postures, like Chaturanga (low plank), can be tough. It’s perfectly fine to modify by lowering your knees or skipping certain parts if needed. The goal is endurance, not perfection.
Mental and Emotional Benefits
While the physical workout is undeniable, the real magic of 108 Sun Salutations often happens in the mind. Repetition, coupled with deep breathing, has a way of shifting focus inward, creating a meditative experience.
Mindfulness and Meditation
After a few rounds, the mind tends to quiet down. The repetitive nature of the practice encourages presence.
You’re so focused on syncing your breath and movements that external distractions start to fade away. Over time, you enter a state of flow where your body moves almost automatically.
Emotional Release
There’s something about moving through the same postures over and over that can lead to unexpected emotional breakthroughs.
Some practitioners report feeling lighter emotionally after the practice. That release could come from the physical stretching or the mental space that opens up during the flow.
Increased Discipline
Committing to 108 repetitions requires serious perseverance. It’s not just about physical stamina; it’s about mental grit.
A Sense of Accomplishment
Finishing 108 Sun Salutations feels like a huge achievement. Afterward, you’ll likely feel pride, a sense of accomplishment, and an overall mental reset.
It’s a reminder of your strength—physical, mental, and emotional.
Is It Right for You?
So, should you try it? That depends on a few factors. Let’s break it down to help you decide.
Experience with Yoga
- Experienced Yogis: If you’ve been practicing yoga regularly and feel comfortable with Sun Salutations, attempting 108 could be a rewarding challenge.
- Beginners: If you’re new to yoga, I wouldn’t recommend jumping straight into 108. Instead, start small. Work your way up gradually over several weeks. There’s no rush, and it’s more important to maintain a safe practice than push too hard too fast.
Your Goals
What are you hoping to get out of the practice? If you’re looking for a deep spiritual experience, doing 108 Sun Salutations might feel like the perfect ritual. But if your main goal is physical fitness, there are other less intense ways to achieve that.
Physical Preparedness
It’s essential to assess your physical condition before attempting such an intense practice. If you have injuries or joint issues, be cautious. Wrist, shoulder, and knee strain can happen due to the repetitive nature of the movements.
Modifications can help reduce strain, but it’s always a good idea to check with a healthcare provider or yoga instructor first.
Potential Risks
- Over-exertion: Pushing yourself too hard can lead to fatigue or injury. Know your limits, and if you’re feeling overly tired, it’s okay to stop and rest.
- Joint Strain: If you already have joint issues, the repetitive movements could aggravate them. Consider modifying poses or doing fewer repetitions to reduce strain.
- Dehydration: Especially in a warm environment, you’ll sweat—a lot. Hydrate before, during, and after the practice.
So, Is 108 Worth the Effort?
Attempting 108 Sun Salutations isn’t for everyone, but for those who are drawn to it, it can be a transformative experience. It’s not just a physical test—it’s a mental and spiritual journey that can leave you feeling accomplished, calm, and renewed.
However, the most important takeaway is that yoga is deeply personal. If 108 Sun Salutations feels too daunting or doesn’t resonate with you, that’s perfectly okay. There’s no finish line in yoga, no perfect number of repetitions to complete.
What matters most is how the practice makes you feel, how it connects you to yourself. Start where you are, listen to your body, and if 108 sounds like the challenge you’ve been waiting for, go for it. But remember, yoga is always about the journey, not the destination.
