Celebrate Your Body: Sun Salutations 101 or 108?

Summer Solstice is a time of celebration! The longest day of the year and International Yoga Day. Many embrace festivals, spend time outside, hop into a yoga class, but yogis around the world will be devoting their time to practice 108 sun salutations: 54 Surya Namaskar A (Sun Salutation A) and 54 Surya Namaskar B (Sun Salutation B).

Photographer: Toni Osmundson

The number 108 holds meaning in the Hindu and yoga communities:

There are 108 pithas (sacred sites) throughout India
The number 108 appears in ancient, sacred texts. For example, there are 108 Upanishads and 108 Tantras
In numerology, 108 equals 9, which symbolizes universal love, eternity and awakening
In Ayurveda, there are 108 sacred points on the body
In astronomy, the distance between the Sun and Earth is roughly 108 times the Sun’s diameter
Mala bead necklaces have 108 beads, which are used to count during meditation

It is believed that fire (tapas or internal heart) created from the 108 Sun Salutations practice is cleansing, detoxifying, energizing, and gets you more in touch with you.

Womeness will empower you to move your body as we break down the sun salutations and embrace the celebration of our bodies and unique abilities. There’s no pressure to commit to 108, but listen to your body and honor what feels best for you in this moment to create that fire from within.

Namaskar A (Sun Salutation A)

1. Standing Mountain Pose — Tadasana

Stand with your feet hip-width apart. Press your palms together in prayer position. Rest your thumbs on your sternum and take several breaths.

2. Upward Salute — Urdhva Hastasana

Inhale as you sweep your arms out to the side and overhead. Gently arch your back and gaze toward the sky.

3. Standing Forward Fold — Uttanasana

Exhale as you fold forward from the hips. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

4. Half Standing Forward Fold — Ardha Uttanasana

Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

5. Four-Limbed Staff Pose — Chaturanga Dandasana

Exhale as you step or jump back into Plank Pose (High Push-Up Pose), with your hands under your shoulders and feet hip-distance apart. Continue exhaling as you lower your body toward the floor. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

6. Upward-Facing Dog Pose — Urdhva Mukha Svanasana

Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked in toward your sides.

7. Downward-Facing Dog Pose — Adho Mukha Svanasana

Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones toward the sky. Stay here for five breaths. On your last exhalation, bend your knees and look between your hands.

8. Half Standing Forward Fold — Ardha Uttanasana

Inhale as you step or jump both feet between your hands. Lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

9. Standing Forward Fold — Uttanasana

Exhale as you fold your torso over your thighs. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

10. Upward Salute — Urdhva Hastasana

Inhale as you sweep your arms out to the side and extend up once again. Gently arch your back and gaze toward the sky.

11. Mountain Pose — Tadasana

Exhale as you come back into Mountain Pose. Bring your hands into prayer position. Rest your thumbs on your sternum. Repeat the sequence two or more times.

Photo: Yogapedia

Surya Namaskar B (Sun Salutation B).

1. Standing Mountain Pose — Tadasana

Stand with your feet together. Press your palms together in prayer position. Rest your thumbs on your sternum and take several breaths.

2. Chair Pose — Utkatasana

Inhale as you bend your knees and lower your hips, as if you’re sitting back in a chair. At the same time, extend your arms straight overhead and reach through your fingertips.

3. Standing Forward Fold — Uttanasana

Exhale as you fold forward from the hips. Keep your knees bent if your hamstrings are tight. Otherwise, slowly straighten your legs. Rest your hands beside your feet and bring your nose to your knees.

4. Half Standing Forward Fold — Ardha Uttanasana

Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

5. Four-Limbed Staff Pose — Chaturanga Dandasana

6. Upward-Facing Dog Pose — Urdhva Mukha Svanasana

7. Downward-Facing Dog Pose — Adho Mukha Svanasana

8. Warrior I, Right Foot — Virabhadrasana I

Inhale as you step your right foot between your hands and bring your left heel to the ground. Bend your front knee while keeping your back leg straight. Raise your arms straight overhead and gaze to the sky.

9. Four-Limbed Staff Pose — Chaturanga Dandasana

Exhale as you bring your hands to the mat and step your right foot back into Plank Pose. Continue exhaling as you lower your body into Chaturanga once again. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

10. Upward-Facing Dog Pose — Urdhva Mukha Svanasana

11. Downward-Facing Dog Pose — Adho Mukha Svanasana

Exhale as you lift your hips and roll over your toes placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones to the sky.

12. Warrior I, Left Foot — Virabhadrasana I

Inhale as you step your left foot between your hands and bring your right heel to the ground. Bend your front knee while keeping your back leg straight. Raise your arms straight overhead and gaze to the sky.

13. Four-Limbed Staff Pose — Chaturanga Dandasana

14. Upward-Facing Dog Pose — Urdhva Mukha Svanasana

15. Downward-Facing Dog Pose — Adho Mukha Svanasana

Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones to the sky. Hold this third Downward-Facing Dog for five breaths. On your last exhalation, bend your knees and gaze between your hands.

16. Half Standing Forward Fold — Ardha Uttanasana

Inhale as you step or jump forward, landing your feet between your hands. Lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

17. Standing Forward Fold — Uttanasana

Exhale as you fold your torso over your thighs. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

18. Chair Pose — Utkatasana

Inhale as you come back into Chair Pose. Step your feet together. Bend your knees and lower your hips, as if you’re sitting back in a chair. At the same time, extend your arms straight overhead and reach through your fingertips.

19. Mountain Pose — Tadasana

Exhale as you come back into Mountain Pose. Stand with your feet together. Bring your hands into prayer position. Rest your thumbs on your sternum.

Photo: Yogapedia

Celebrate Your Body: Sun Salutations 101 or 108?