Here Comes the Sun: 108 Sun Salutations on the Summer Solstice
In ancient times yogis worshiped the sun and taught that we all had an inner sun located at our heart space. To show their gratitude and reverence for both these suns, yogis practice a simple string of asanas known as Surya Namaskar or sun salutation. Traditionally, yogis faced east, towards the rising sun, and moved through their asanas in reverence of both the inner and outer sun. Today sun salutations are commonly used as the warm up for vinyasa style classes. However, many current day yogis drop back in tradition on the summer and winter solstice by practicing 108 sun salutations in acknowledgement of the longest and shortest days of the year.
But what exactly is a sun salutation?
A sun salutation begins and ends standing in tadasana with palms pressed together in a prayer like gesture known in yoga as Anjali mudra or the salutation seal. Anjali actual translates to offering, making it the perfect mudra to incorporate in a sun salutation. There are two traditional sun salutations; Surya Namaskar A and Surya Namaskar B. Here’s a break down of the asanas for both:
Surya Namaskar A
· Mountain pose/Tadasana with Anjali mudra
· Reach arms to the sky/Urdhva Hastasana (inhale)
· Forward fold/ Uttanasana (exhale)
· Half way lift/Ardha Uttanasana (inhale)
· Forward fold and step back to high plank/Uttanasana and Kumbhakasana (exhale)
· High plank/Kumbhakasana (inhale)
· Lower half way/Chaturanga Dandasana (exhale)
· Upward facing dog/Urdhva Mukha Svanasana (inhale)
· Downward facing dog/Adho Mukha Svanasana (exhale)
· Hold for 5 breaths
· Forward fold/Uttanasana (exhale)
· Half way lift/Ardha Uttanasana (inhale)
· Forward fold/Uttanasana (exhale)
· Reach arms to the sky/Urdhva Hastasana (inhale)
· Mountain pose/Tadasana with Anjali mudra (exhale)
Surya Namaskar B
· Mountain pose/Tadasana with Anjali mudra
· Chair pose/Utkatasana (inhale)
· Forward fold/Uttanasana (exhale)
· Half way lift/Ardha Uttanasana (inhale)
· Forward fold and step back to high plank/Uttanasana and Kumbhakasana (exhale)
· Lower half way/Chaturanga Dandasana (exhale)
· Upward facing dog/Urdhva Mukha Svanasana (inhale)
· Downward facing dog/Adho Mukha Svanasana (exhale)
· Warrior 1 right side/Virabhadrasana 1(inhale)
· High plank to low plank/Chaturanga Dandasana (exhale)
· Upward facing dog/Urdhva Mukha Svanasana (inhale)
· Downward facing dog/Adho Mukha Svanasana (exhale)
· Warrior 1 left side/Virabhadrasana 1(inhale)
· High plank to low plank/Chaturanga Dandasana (exhale)
· Upward facing dog/Urdhva Mukha Svanasana (inhale)
· Downward facing dog/Adho Mukha Svanasana (exhale)
· Hold for 5 breaths
· Forward fold/Uttanasana (exhale)
· Half way lift/Ardha Uttanasana (inhale)
· Forward fold/Uttanasana (exhale)
· Chair pose/Utkatasana (inhale)
· Mountain pose/Tadasana with Anjali mudra (exhale)
For my 108, I stuck with Surya Namaskar A. I didn’t want to push myself too far; this was my first time practicing all 108 and I knew it would be tiring. Which brings me to my reflection and advice for if you decide to practice this yourself.
1. You will hit a wall. For me it was multiple walls. I took child’s pose or mountain and focused on my breathing numerous times during my practice. Then when I felt it was right, I started to move again.
2. Listen to your body. Take a modification when your body calls for it. Child’s pose, Tadasana, or down dog are all right there in the flow for you that you can take a few extra breaths in. If you need to drop your knees for Chaturanga or take baby cobra instead of upward facing dog; all these are honorable and smart choices. Do what you need.
3. You’re stronger than you think. You can do this. 108 is a high and daunting number but when you think about how many vinyasas or flows you do in a regular practice along with all sorts of other difficult and tiring asanas, this is just another challenge. You can do this.
All in all it was an invigorating and rewarding practice. When I hit 100 I truly couldn’t stop smiling. I was so proud of myself and felt accomplished and satisfied. Do my arms hurt while typing this? Yup, but in the best way possible … and my inner sun is shining bright.
Confused by all those italicized words? Check out my Yogi Vocab post, it’ll give you a break down on some of the most common Sanskrit words used in a studio.
