As we approach April, it’s time to embark on an exhilarating journey that intertwines physical fitness with spiritual practice — welcome to the 108 Surya Namaskar (Sun Salutation) Challenge! This transformative challenge is not just about honouring the sun; it’s a fantastic opportunity to deepen your yoga practice, strengthen your body, and enhance your overall well-being. Whether you’re a seasoned yogi or a beginner, this challenge is for everyone!
Challenge Overview
The Surya Namaskar Challenge is structured to gradually increase your practice over the course of two months. Here’s how you can pace yourself:
Week 1: Start with 4 Rounds (16 Surya Namaskars)
Week 2: Increase to 6 Rounds (12 Surya Namaskars)
Week 3: Move up to 8 Rounds (16 Surya Namaskars)
Week 4: Aim for 12 Rounds (24 Surya Namaskars)
Week 5: Increase to 15 Rounds (30 Surya Namaskars)
Week 6: Challenge yourself with 18 Rounds (32 Surya Namaskars)
Week 7: Go for 20 Rounds (40 Surya Namaskars)
Week 8: Conclude with 24 Rounds (48 Surya Namaskars), achieving a grand total of 108 Surya Namaskars!
Understanding the Challenge
What is One Round?
– One round consists of 2 Surya Namaskars: one on the right side and one on the left. Completing 58 rounds will allow you to achieve the 108 Surya Namaskars target.
When to Practice
Feel free to practice on days when you’re not attending our yoga classes, or make it a daily ritual to connect with your body and mind.
Helpful Resources
To guide you through this challenge, we’ve compiled some fantastic resources:
Detailed Explanation by Bharat Shetty: Understanding the nuances of Surya Namaskar can elevate your practice. Check out this insightful video:
Enhancing Your Practice with Mantras: Incorporate these mantras into your sessions for better focus and meditation:
Click the mantra for 3 Rounds:
Click the mantra for 6 Rounds:
Click the mantra for 12 Rounds:
Chair Surya Namaskar
For those seeking a gentler approach to the practice, we offer a Chair Surya Namaskar version.
Post-Practice Care
To maximise the benefits of your practice, remember these important points:
1. Relaxation is Key: Always take 5-10 minutes of relaxation after your Sun Salutations to integrate the benefits and calm your body. This period allows your heart rate to settle and your muscles to recover.
2. Stay Hydrated: Drink plenty of fluids afterward. Hydration is crucial to support your body’s recovery and keep your energy levels up.
Join Us in the Challenge!
Are you ready to transform your practice and embrace the benefits of the Surya Namaskar? Join us for the 108 Surya Namaskar Challenge as we celebrate our strength, resilience, and connection to the world around us.
Let’s make our practice a testament to our commitment to health and well-being. Together, we can flourish in body and spirit as we embrace the warmth of the sun and the community around us!
We can’t wait to see you on the mat and watch you grow throughout this transformative journey! 🌞💪
MARCH, 2025
APRIL, 2025
Surya Namaskar Sequence
For a detailed explanation of how to do the asanas (postures), please click this link:
