Doing 108 Surya Namaskars is not just a yoga practice, but a mental, physical, and spiritual discipline. This practice not only awakens every cell of the body but also tests your willpower and patience. Here, we will guide you properly to help you perform Surya Namaskars with ease –
Why Do 108 Surya Namaskars?
Surya Namaskar (Sun Salutation) is a powerful sequence of 12 yoga postures. One round = 12 poses. When done 108 times, the physical and mental impact is profound.
Why the number 108?
- 108 is a sacred number in yoga, spirituality, and astrology.
- It helps activate the 108 marma points (vital energy centers) in the body.
- It strengthens the solar plexus (located near the navel), boosting confidence, clarity, and focus.
How to Do 108 Surya Namaskars Daily? : Complete Plan, Steps, and Benefits
Have you ever thought about doing Surya Namaskars in one session? With the right mindset, body preparation, and a step-by-step plan, you can reach this goal.
4-Week Plan to Reach 108 steps of Surya Namaskar
Pushing your body straight to 108 rounds is not ideal. Gradually preparing your body through a weekly plan is key.
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | 4 | 8 | 12 | 16 | 20 | 24 | Rest |
| Week 2 | 24 | 24 | 24 | 24 | 24 | 24 | Rest |
| Week 3 | 36 | 36 | 36 | 36 | 36 | 36 | Rest |
| Week 4 | 48 | 48 | Rest | 54 | 54 | 54 | 54 |
Tip: On rest days, try light stretching or Yoga Nidra to recover.
How to Relax After Surya Namaskar?
Many people simply sit or lie down after the practice, but it’s important to systematically relax the body. Try these poses:
- Gomukhasana – Relieves tension in shoulders and arms.
- Vajrasana – A simple posture that relaxes the legs and aids digestion.
- Pavanamuktasana – Releases tension from the back and abdominal area.
- Natarajasana – Gives a deep stretch to the spine and hips.
- Yoga Nidra – Deep relaxation that restores energy and balance.
Things to Keep in Mind During Practice
- Stay hydrated – Drink 3 to 4 liters of water daily.
- Sleep well – Go to bed early and rise early.
- Focus on breath – Deep, controlled breathing with each posture.
- Consult a yoga teacher – Especially if you have any injury or health issue.
- Find your pace – Fast = aerobic workout, Slow = meditative flow.
What to Do After Reaching 108 Namaskars?
Doing 108 rounds is a great milestone, but post-practice recovery is just as essential.
Post-108 Recovery Plan:
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | Off | 42 | 36 | 30 | 24 | 18 | 12 |
| Week 2 | 6 | 6 | 6 | 6 | 6 | 6 | 6 |
108 Surya Namaskar Burn How Many Calories?
On average, one round of Surya Namaskar burns 13.9 to 14.5 calories, depending on your body weight, pace, and intensity. So: 108 rounds × ~14 calories = approximately 1,500 calories burned . This makes it one of the most effective full-body workouts for those looking to:
- Lose weight naturally
- Build endurance
- Detox the body
- Strengthen muscles and joints
- Boost metabolism
108 Surya Namaskar Benefits
- Doing 108 steop of Surya Namaskars boosts the body’s metabolism, which helps in weight loss.
- This practice activates all the muscles in the body, increasing both strength and stamina.
- With regular practice, mental focus, self-confidence, and inner willpower become stronger.
- It improves heart and circulatory system health, keeping the heart strong and the body energized.
- The intense sweating helps flush out toxins from the body, leading to effective detoxification.
- Consistent practice increases flexibility and makes the entire body feel light and energetic.
- This practice has a deep impact not just on the physical body but also on the mental and spiritual levels.
- It is a highly effective yoga practice for bringing discipline and positivity into your lifestyle.
With daily practice, you shed laziness, distractions, and mental fog, and start experiencing a new, vibrant version of yourself. If you’ve taken a vow to complete Surya Namaskars or are planning to start, make sure to read these articles for better understanding – Surya Namaskar Poses, Benefits of Surya Namaskar, Surya Namaskar for Weight Loss, and Surya Namaskar Asanas.
FAQ
Is it safe to do 108 step of Surya Namaskars in one day?
Yes, but gradually increase your practice and respect your body’s limits.
How much time does it take to do it ?
On average, it takes 45 minutes to 1 hour, depending on your pace.
Does it help in weight loss?
Absolutely, it promotes fast fat burn and overall body development.
Can women do it?
Yes, but during menstruation or pregnancy, consult a doctor first.
मैं पंडित सत्य प्रकाश, सनातन धर्म का एक समर्पित साधक और श्री राम, लक्ष्मण जी, माता सीता और माँ सरस्वती की भक्ति में लीन एक सेवक हूँ। मेरा उद्देश्य इन दिव्य शक्तियों की महिमा को जन-जन तक पहुँचाना और भक्तों को उनके आशीर्वाद से जोड़ना है। मैं अपने लेखों के माध्यम से इन महान विभूतियों की कथाएँ, आरती, मंत्र, स्तोत्र और पूजन विधि को सरल भाषा में प्रस्तुत करता हूँ, ताकि हर भक्त अपने जीवन में इनकी कृपा का अनुभव कर सके।जय श्री राम View Profile