“Clink” Another pebble falls into the bowl.
“Clink”. The sound of a pebble being dropped into the bowl rang throughout the room.
The sweat was dripping from Alice’s nose. Her heart was beating rapidly. All of her muscles were hot.
“Clink” another pebble falls into the bowl. “We are half way there already! I know I can finish this now.” thinks Alice.
Alice is taking part in a “108 Sun Salute” celebration.
What is a 108 Sun Salute celebration
Alice is doing 108 sun salutes to celebrate the beginning of the new year.
108 Sun Salutes are also performed at other times throughout the year at the studio she attends. They celebrate the changing of the seasons and the birth of Pattabhi Jois, the guru of Ashtanga Yoga.
The sun salutes that are done during the 108 celebration are different from a normal sun salute. In the 108 sun salute you do not hold down dog for 5 breaths. Instead you move directly from down dog into the next position of the sun salute. This change makes the sun salute much quicker to complete.
It usually takes about an hour to complete all of the sun salutes and this includes an extended Savasana afterwards.
Besides celebrating special events there are several benefits that you get from doing the 108 sun salute celebration.
What benefits will you get when you do 108 Sun Salutes
You will get three physical benefits and one mental benefit when you do 108 Sun Salutes:
- Increase strength
- Increase cardiovascular capacity
- Increase flexibility
- Increase focus
Let’s a have a look at each of these benefits starting with strength.
>>Increase strength
Doing 108 Sun Salutes is physically challenging. You are lifting your body up and down several times during the sun salute. All of this lifting up and down will increase your upper body and your core strength.
Stronger muscles will help to support your joints better and you will be less likely to injure yourself.
Not only do you get stronger when you do 108 Sun Salutes you also improve your cardiovascular capacity.
>> Increase cardiovascular capacity
When you do 108 Sun Salutes you are moving constantly for the entire time. You are moving your body up and down, forward and backward. Your head is below your hips and then it is way above your hips. You are doing all of this movement to your breath.
All of this movement and breathing will get your heart rate up into the aerobic zone. Once you are in the aerobic zone you will be increasing your heart and lung capacity. You will also increase your endurance.
Getting into the aerobic zone uses up a lot of calories and this will help to promote weight loss.
Not only will you be stronger and have a increased cardiovascular capacity you will also be more flexible.
>> Increase flexibility
When you do 108 Sun Salutes in row your body gets really hot. There is lots of blood flowing to the muscles. With all of this increased blood flow and the heat your muscles will get really soft and pliable.
As a result you will find that your your body will get more flexible. Your hamstrings will lengthen and hips and shoulders will increase their range of motion.
Flexibility is not the only thing that increases when you do the 108. You will discover that your mind has become very focused.
>> Increase focus
“Clink.” Another stone falls into the bowl. “There are only 9 Sun Salutes left! I can make it!” Alice realizes that she is going to be able to make it to the end as long as she stays focused.
You have set yourself a challenging goal. Completing 108 Sun Salutes is a challenge but it is achievable.
Moving to the breath while it helps to heat the body up also helps you to focus your mind on the challenge. When the whole room is moving to a common breath there is a new energy and focus that you will discover that will help you to reach your goal.
There will come a point towards the middle that you discover that you have the perseverance and mental toughness to complete the challenge as long as you stay focused on your breath and the movement.
With all of this focus on completing the 108 Sun Salutes you will not have any time left over to think about anything else. This focusing of your mind will help you to reduce the amount of stress that you have in your body as well.
But I am not that strong
You do not have to be strong in order to complete the 108 Sun Salutes. There are variations to the standard Sun Salute A that you can use if you are lacking in upper body strength. These variations will let you do the Sun Salute to the best of your ability and still participate in the challenge.
Ask your teacher to show you these variations.
But what if I get tired / exhausted part way through
If you find yourself getting really tired and thinking negative thoughts about the whole idea of completing 108 Sun Salutes, it is time to take a break and get your energy and focus back.
There are a couple of rest breaks built into the challenge. During these breaks you hold in Down Dog for 5 – 10 breaths and then you continue on with the rest of the sun salutes.
If this is not enough of a break for you to recover your energy you can also move to child’s pose and take a break from doing one or more sun salutes. Once you feel rested enough you can join back in.
No one will think any less of you for taking a break.
Taking a break will help you to refocus your mind on the challenge rather than on how tired you are.
After you have taken your break you will find that your attitude is more positive and that you are ready to complete the challenge.
Summary
“Clink.” Finally the last stone falls into the bowl and the last sun salute is done.
” I only took one break this time.” Alice is pleased. “Last time I had to take three breaks. Next time I won’t need any breaks at all.”
108 Sun Salutes are done to celebrate many events throughout the year at the yoga studio.
Completing a 108 Sun Salute challenge will help to increase your
- strength
- Cardiovascular capacity
- flexibility
- focus
Plus if you want to lose weight this celebration will burn a lot of calories.
Next Steps
For more details on How a 108 Sun Salute celebration is organized and run see this article.
