Sun Salutations

Surya Namaskara = salute to the sun



This sequence of movements and poses can be practiced on many different levels.



1. Mountain Pose or Prayer Pose (Tadasana) exhale

2. raised arms pose (Urdhva Hastasana) with back bend inhale

3. Standing Forward Bend (Utanasana) to Flat Back exhale

4. Lunge (aekpaadprasarnaasana) inhale

5. Plank pose exhale

6. Salute to the Eight Limbs pose (Ashtanga Namaskara or Chaturanga Dandasana) or stick

7. Cobra Pose (Bhujangasana) or Upward Facing Dog (Urdhva Muhka Svanasana) inhale

8. Downward-Facing Dog (Adho Mukha Svanasana) exhale

9. Lunge inhale

10. Standing Forward Bend (Uttanasana) exhale

11. raised arms pose with back bend inhale

12. Mountain or Prayer Pose exhale

There are several variations of the sun salutations. Depending on when you are doing it, and how advanced you are, and how much time you want to spend.
The idea is to flow from pose to pose in a continuous motion, using your breath for each change of pose.

You can add or subtract various poses into the salutation, as you like. You can also chant mantras while performing these asanas, if you choose. You can affiliate them with the chakras as you focus on each pose.

108 Sun Salutations

information taken from an articel written by Cora Wen

The significance of the number 108.

A japa mala or mala is an eastern rosary with 108 beads.

The number of beads represent the 108 human passions.

108 is a Harshad number, which is an integer divisible by the sum of its digits. IHarshad in sanskrit means 'great joy')

There is said to be 108 earthly desires in mortals.

There is said to be 108 lies that humans tell.

There are said to be 108 human delusions or forms of ignorance.

Some say there are 108 feelings, with 36 related to past, 36 related to present, and 36 related to future.

There are 12 constellations, and 9 arc segments called namshas or chandrakalas. 9 x 12 = 108

In astrology, there are 12 houses and 9 planets. 12 x 9 = 108

The diameter of the sun is 108 times the diameter of the Earth.

There are 108 forms of dance in the Indian traditions.

Atman, the human soul or center goes through 108 stages on the journey.

There are said to be a total of 108 energy lines converging to form the heart chakra.

There are said to be 108 marmas in the subtle body.