Surya Namaskar, also known as Sun Salutations, is a powerful yoga sequence that combines 12 poses with deep breathing to provide a holistic workout for the body and mind. It energises the solar plexus region, an important centre in the body connected to many energy channels.
Sun Salutation benefits are immense, and its practice is well known worldwide. Doing 108 Surya Namaskar requires stamina, fitness, mental resolve, and discipline, but it’s possible and can bring transformative changes to your health.
Why 108 Surya Namaskar?
- The number 108 symbolises completeness and wholeness in Hinduism, Buddhism, and yogic traditions.
- It provides a full-body workout, enhancing stamina, strength, and flexibility, improving cardiovascular health, energy levels, and overall well-being.
- The repetitive nature cultivates mental focus and resilience, promoting mindfulness and concentration.
Curious about doing 108 Surya Namaskar in one session? Learn the steps and plan to achieve this daily goal with this guide.
How to Do 108 Surya Namaskar
To safely build up to a goal of 108 daily rounds, a beginner should plan for a gradual increase over 6–8 weeks. The final build-up week must include performing 108 rounds, followed by a light recovery day.
Weekly Chart to reach 108 Surya Namaskar Daily
| Week | Target Rounds (Total of 2 Sequences) | Daily Increase | Day 7 (Rest/Active Recovery) |
| Week 1 | 12 → 18 → 24 → 24 → 30 → 36 | Increase by 6 rounds every 1-2 days | Rest or 12 Rounds at a very slow pace |
| Week 2 | 42 → 42 → 48 → 48 → 54 → 54 | Increase by 6 rounds every 2 days | Rest or 18 Rounds at a very slow pace |
| Week 3 | 60 → 60 → 66 → 66 → 72 → 72 | Increase by 6 rounds every 2 days | Rest or 24 Rounds at a very slow pace |
| Week 4 | 78 → 78 → 84 → 84 → 90 → 90 | Increase by 6 rounds every 2 days | Active Recovery (Walk/Swim/Yoga Stretches) |
| Week 5 | 96 → 96 → 100 → 100 → 104 → 108 | Final push for the target | Complete Rest Day |
| Week 6 | 108 (Mala Day)? | Focus on breath, alignment, and internal experience | Rest or Light, Gentle Practice (12 Rounds) |
Number of Surya Namaskar Sets to practise
How to relax after 108 Surya Namaskar?
After completing your daily Sun Salutation practice, relax with these poses:
- Gomukhasana (Cow Face Pose): Relax arms and shoulders, especially with open shoulders.
- Vajrasana: Sit to relax your legs, keeping feet beside each other without overlapping, and spine straight. You can also practise pranayama and Sudarshan Kriya.
- Natarajasana (Dancing Shiva Pose): Lie with shoulders grounded, feeling stretch in hips, lower back, abdomen, and neck.
- Pavanamuktasana: Lie on your back, knees folded against your chest, gently rolling to release back tension.
- Yoga Nidra: Lie on the back, focusing on body parts to cool and restore normal body temperature.
With consistent practice, achieving 108 Surya Namaskars enhances energy, digestion, sharpness, and focus, whether approached aerobically or meditatively.
However, reaching this milestone is just part of the journey. Just as Sir Edmund Hillary climbed Everest and spent only a few hours at the summit before descending, the true value lies in the continuous practice and the journey itself, not just the destination.
If you continue daily, that’s commendable;If you decide to stop or significantly reduce the practice after reaching 108, it is best to transition to full rest or light activity for 2–3 days. Prolonged tapering is unnecessary for recovery; the muscles need time off to repair.
Gradually reducing after such intense practice helps muscles recover and builds resilience. Here’s a two-week tapering schedule for a smooth transition.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 | Take a day off | 42 | 36 | 30 | 24 | 18 | 12 |
| Week 2 | 6 | 6 | 6 | 6 | 6 | 6 | 6 |
Number of Surya Namaskar Sets to practise
Keep these tips in mind as you take on the 108 Surya Namaskara challenge:
- Begin with gentle stretches to prepare your body.
- Start the sequence at a moderate pace, focusing on correct alignment and breath control.
- Consume a balanced diet and drink 3 – 4 litres of water daily to stay well hydrated.
- Ensure you get enough sleep by going to bed early and waking up early.
- After your practice, relax your body by lying down in Yoga Nidra to unwind and recover.
- Keep a steady pace and synchronize your breath with each movement.
108 Surya Namaskar Benefits
- Physical Activation
The movements in Surya Namaskar stimulate the abdominal region, home to the solar plexus.
The solar plexus, or Manipura Chakra, located around the navel, governs self-esteem, personal power, confidence, willpower, determination, and transformation.
An imbalanced solar plexus can lead to low self-esteem, lack of direction, and digestive issues.
Poses like Bhujangasana (Cobra Pose), Urdhva Mukha Svanasana (Upward Facing Dog), and Chaturanga Dandasana (Four-Limbed Staff Pose) specifically activate and strengthen the muscles around the solar plexus.
Surya Namaskar strengthens core muscles, enhancing abdominal stability and influencing solar plexus energy flow and balance. Its stretches and compressions improve digestion and metabolism, governed by the solar plexus.
- Energetic Activation
Beyond the physical benefits, Surya Namaskar also has significant impacts on the subtle energy body.
The coordinated breath and movement in Surya Namaskar facilitate the flow of prana (life force energy) throughout the body. This increased flow of energy helps to clear any blockages in the solar plexus, allowing for a balanced and harmonious energy centre.
The solar plexus is associated with the fire element, symbolising transformation, energy, and vitality. Surya Namaskar, with its invigorating and heat-building nature, helps to balance this element, enhancing personal power, confidence, and determination.
- Mental and Emotional Benefits:
Regular practice of Surya Namaskar cultivates mental clarity and emotional resilience. An energised and balanced solar plexus chakra improves self-esteem, decision-making, and a sense of purpose.
Expert Tips to Make It Better
- Practice Surya Namaskar on an empty stomach for best results.
- Focus on deep, rhythmic breathing to channel prana and energise the solar plexus.
- Listen to your body; stop and rest if you experience discomfort or pain.
- Maintain correct postures to avoid injuries.
- Practice daily, preferably at sunrise, to align with the sun’s energising properties.
- Stay present and mindful for deeper mental and spiritual benefits.
- Incorporate the twelve Surya Namaskar mantras to enhance the spiritual aspect of the practice.
Precautions / Who Should Avoid
Consult a doctor if you have heart conditions, high blood pressure, or serious medical issues.
Pregnant women should avoid intense physical activities like Surya Namaskars.
Avoid this practice if you have injuries, especially in the knees, back, or shoulders, until fully healed.
Start with fewer rounds and gradually increase to avoid overexertion, especially for beginners.
FAQs
What is the 108 Surya Namaskar challenge?
A: The 108 Surya Namaskar challenge involves performing 108 rounds of the Sun Salutation sequence in a single session. It is a physical and mental endurance test that helps build stamina, strength, and focus.
Can I do 108 Surya Namaskar daily?
A: Yes, you can do 108 Surya Namaskars daily, but it is essential to listen to your body and avoid overexertion. Ensure you have rest days if needed and maintain proper form to prevent injuries.
How do I keep count of 108 Surya Namaskar?
A: Place nine pebbles on one side of your yoga mat. Move one pebble to the opposite side each time you complete a Surya Namaskar. Repeat this process twelve times to reach a total of 108 Surya Namaskars, marking a tally on paper after each set of nine pebbles.
Can I practise 108 Surya Namaskar if I have any medical conditions?
Consult your doctor and a Sri Sri Yoga teacher before practising yoga, especially if you have any medical conditions.
What are the calories burned during 108 Surya Namaskar?
A: Completing 108 Surya Namaskars burns approximately 700–1,000 calories, depending on your body weight, speed, and intensity. This is a significant caloric expenditure, equivalent to a strenuous aerobic workout.
How much time does it take to complete 108 Surya Namaskar?
A: Completing 108 Surya Namaskars typically takes between 90 and 150 minutes (1.5 to 2.5 hours). The speed of the sequence and the inclusion of short rest periods will determine your total time.
