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Build up to 108 Surya Namaskars or Sun Salutations

Updated: Dec 30, 2021

Arva Yoga is conducting a 7-day Sun Salutation Challenge in 2021. Videos of the challenge are here

Below are some very quick and helpful concepts as we embark on this journey together.

One round of Surya namaskar comprises of 12 Asanas- Asana means pose in Sanskrit. The traditional Hatha Surya namaskar starts with Pranamasama Tadasana as Asana #1 and ends with the same Asana as #12.

Asana #1- Pranamasana /Prayer Pose

Asana #2- Hasta Uttanasana/ Raised Arms Pose

Asana #3- Pada Hastasana/Hand To Foot or Forward Bending Pose

Asana #4- Ashwa Sanchalanasana/ Equestrian Pose

Asana #5- Phalakasana /Plank Pose

Asana #6- Ashtanga Namaskara/ Eight Limb Salute

Asana #7- Bhujangasana/ Cobra Pose

Asana #8- Adho Mukha Svanasana/ Downward Facing Dog Pose

Asana #9- Ashwa Sanchalanasana/ Equestrian Pose

Asana #10- Pada Hastasana/ Hand To Foot Pose or Forward Bending Pose

Asana #11- Hasta Uttanasana/ Raised Arms Pose

Asana #12- Pranamasana/ Prayer Pose

There are 8 unique Asanas in each round of Surya namaskar and 4 are repeated.

One set comprises of 24 Asanas- One Set of 12 Asanas with Right leg back and forth followed by the second round of 12 Asanas sequence with left leg back and forth at Asana #4 and #9 respectively. Thus, 54 Sets of Surya namaskar makes a total of 108 Rounds of Surya namaskars.

A set can take as little as 30 seconds or as much as 1minute 30 seconds. As such, expect to complete 108 rounds of Surya namaskars in as little as 30 mins or as much as 1.5 hours depending on the pace you set.

What's special about 108 rounds or 54 sets? It's as much mental exercise as it is a physical form of exercise- wellness for your mind, body and soul!

A round of Surya namaskar burns about 10-15 calories. So, 108 rounds burn about1000+ calories. There are many reasons for this particular number 108 and several documented benefits of Surya namaskars in general. We will learn all this and more when we embark on this very exciting and challenging journey together!

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