Discover the Optimal Number of Sun Salutations per Day for a Healthier You! Here’s a Comprehensive Guide to Help You Get Started.

History and Significance

Sun salutation, also known as “Surya Namaskar” in Sanskrit, is an ancient yoga tradition that dates back over 2,500 years. This practice serves as a way of greeting the new day and has significant meaning in Hindu culture. Practicing 108 sun salutations is a yogic tradition that is often reserved for celebrating an event or raising awareness of a worthy cause.

The number 108 is considered sacred in many ways, appearing in many disciplines from astronomy to yoga. The ancient yogis believed that each individual embodies the world at large, replicating the components that make up the universe.

The tradition of practicing 108 sun salutations is reserved for the change of seasons – the Winter and Summer Solstice, and the Spring and Fall Equinox. During these times, practicing Surya Namaskar provides a great way to connect with nature and helps in harmonizing the body with the changing seasons.

DisciplineSignificance of 108
AstronomyThe diameter of the sun is 108 times that of the Earth
YogaThe 108 Upanishads, sacred Indian texts
HinduismThe 108 beads on a mala, used for prayer and meditation

Physical and Mental Benefits

Sun salutations, known as Surya Namaskar in Sanskrit, are a series of yoga poses that are performed in a sequence. They are known to have numerous health benefits, both physical and mental. Here are some facts about the benefits of sun salutations:

  • Increase energy and stamina
  • Strengthen muscles and improve flexibility
  • Promote weight loss
  • Calm the mind and reduce stress

By consistently practicing sun salutations, you’ll notice an increase in your energy levels and overall stamina. Your muscles will become stronger, and your body will become more flexible, allowing you to perform poses with ease. Sun salutations are an effective way to promote weight loss, as they increase your heart rate and burn calories. And perhaps one of the most significant benefits of sun salutations is their effect on calming the mind, reducing stress, and improving mental health.

  • Improved focus and sleep
  • Boosted immune system and overall health
  • Reduced stress and anxiety

Sun salutations have been shown to improve focus and cognitive abilities. They can also help regulate sleep patterns, leading to a better night’s rest. Regularly practicing sun salutations can boost your immune system, leading to overall better health. And as mentioned earlier, sun salutations have a positive effect on reducing stress and anxiety.

Sun Salutation A

Sun Salutation A is a popular and simple routine that is often used as a warm-up or full yoga practice. It is a sequence of 12 yoga poses performed in a specific order. Here are some of the benefits of Sun Salutation A:

Reduced stress and anxietyThe mindful movement and breath coordination can help reduce stress and anxiety.
Jump-start metabolismSun Salutation A is a great way to start your day and get your metabolism going.
Improved balance and postureAs you flow through the sequence, you’ll improve your balance and posture.

108 Sun Salutations

Practicing 108 sun salutations can be a transformative experience. This is a challenging practice that provides a full-body workout while also becoming a moving meditation. Here are some benefits you can expect from doing 108 sun salutations:

  • Increased flexibility and stamina
  • Mental calmness and focus
  • Improved mindfulness and self-awareness

While 108 sun salutations may seem daunting, it can be a rewarding experience that brings numerous benefits to your physical and mental health.

Practicing Sun Salutations

Sun Salutations, or Surya Namaskar, are a traditional yoga practice that honors and reveres the sun. The set of 12 poses linked together in a flow is a dynamic asana sequence that involves several postures, including Pranamasana, Tadasana, Urdhva Hastasana, Uttanasana, Anjaneyasana, Plank Pose, Chaturanga Dandasana, Urdhva Mukha Svanasana, and Adho Mukha Svanasana.

Sun Salutations can be practiced at any time of the day, but it is traditionally performed at sunrise or sunset. When the moon is visible, Moon Salutation can be practiced as an alternative.

Surya Namaskar is a cyclic order of 12 poses that takes around 10 minutes to complete. The practice can range from one to 108 sets at a time, with nine rounds of 12 postures resulting in the holy number 108. The movement between each pose is done while monitoring breath, and some yogis suggest doing six to twelve repetitions.

For those beginning to practice Sun Salutations, it is recommended to work up to doing 108 sets by trying different sets of varying lengths first. The practice can be modified to suit individuals of different fitness levels, and it is important to take breaks and go at a pace that works for you.

While it is generally safe to practice 108 Sun Salutations daily, it is important to mix it up with other grounding practices and take rest when needed. Below is a table outlining recommended and modified sets for individuals of different fitness levels:

LevelRecommended SetsModified Sets
Beginner1-9 setsVarying lengths, starting with shorter sets
Intermediate10-54 setsVarying lengths, working up to longer sets
Advanced55-108 setsFull 108 sets or longer sets with breaks

Customizing Your Practice

Sun Salutation, also known as Surya Namaskar, is a traditional yoga practice performed as a sequence of twelve different yoga poses. This practice is widely known for its health benefits, such as improved flexibility, strength, balance, and focus.

However, there are many variations of Sun Salutation, and it’s easy enough to create a few of your own. Additionally, while Sun Salutation alone is great for moderate exercise, it isn’t sufficient for a complete fitness experience. So, it’s recommended to combine it with other more intense yoga postures.

Customizing your Sun Salutation practice can also involve practicing at different speeds. Practicing slow and nuanced Sun Salutations can help to improve your form and breath control. Conversely, medium and fast-paced Sun Salutations can help raise your heart rate and stimulate your body’s metabolism.

Before practicing any variation of Sun Salutation, find a quiet place away from distractions, wear comfortable clothing, and remember to modify poses as necessary. Also, listen to your body and take breaks as needed. It’s recommended to practice Sun Salutations on an empty stomach and repeat the sequence frequently to master it.

Using a mantra, or repetitive vocalization of sound, can also be helpful to focus your mind during the practice. It can create a more meditative and calming experience. Additionally, it is important to take time afterward to wind down and reflect on your practice.

Remember that it is okay to take breaks during the practice, and Child’s pose is recommended for rest and reconnection with intention. Novices, pregnant women, and patients with backaches should consult their doctors before embarking on the Surya Namaskar 108 challenge.

How Many Sun Salutations per Day?

Sun salutations or Surya Namaskar is one of the most popular yoga practices that involve a sequence of poses that focus on different parts of the body. It is a great way to start the day and energize the body. But how many sun salutations should you do in a day? Here are some facts to keep in mind:

  • It is generally safe to practice 108 sun salutations daily, but it is important to mix it up with other grounding practices and take rest when needed.
  • Sun salutations can be repeated up to 108 times in a day by advanced practitioners, but even one repetition can be beneficial for beginner yogis.
  • It is a good idea to do at least 12 rounds of Surya Namaskars daily and gradually increase the number as comfortable.
  • One round of Surya Namaskar burns 13.90 calories, and you may burn 1,501.2 calories in 108 Surya Namaskar.
  • Surya Namaskar can burn 139 calories in just 10 minutes, making it a quick and effective full-body workout.

Incorporating sun salutations into your daily routine can have numerous benefits for both the body and the mind. It can improve flexibility, strength, and balance, as well as reduce stress and anxiety. Along with a healthy diet and regular exercise, practicing sun salutations can help you maintain a healthy and balanced lifestyle.

So, start with a few rounds of Surya Namaskar daily, and gradually increase the number as your body adapts. Mix it up with other yoga practices to keep your routine interesting and challenging. And most importantly, listen to your body and take rest days to avoid injuries and give your body time to recover and rejuvenate.

Preparing for the Challenge

Before embarking on the challenge of completing many sun salutations per day, it is important to prepare your body properly. Here are some tips to get started:

  • Warm up: Begin with some gentle stretches and movements to get your body ready for the series. A few rounds of Cat-Cow and Downward Facing Dog are good options.
  • Cool down: After completing the series, give your body a chance to relax and rest in Shavasana. This pose allows your muscles to fully release and your mind to calm down.
  • Seek guidance: It is important to learn Sun Salutation under the guidance of a trained and experienced yoga teacher. They can help to ensure that you are performing each pose correctly and safely.
  • Be mindful of your limits: Doing 108 sets of Surya Namaskar can take anywhere from 90 minutes to 3 hours or more, depending on your pace. It is a physically challenging sequence, so listen to your body and take breaks as needed.

By following these tips, you can properly prepare your body for the challenge of completing many sun salutations per day.

Tips for Sun Salutation Practice

Sun Salutation or Surya Namaskar is a yoga practice that involves a series of postures that are beneficial for the body and mind. Here are some tips to consider when practicing the Sun Salutation:

PosesThe poses include Prayer Pose, Upward Salute, Standing Forward Bend, Low Lunge, Knees-Chest-Chin, Downward Facing Dog, and more.
12 Poses of Sun Salutation AThe 12 poses of Sun Salutation A with variations include Prayer Pose, Upward Salute, Standing Forward Bend, Low Lunge, Knees-Chest-Chin, Downward Facing Dog, and more.
Station and PosturesIt consists of 12 stations with eight different postures and begins and ends with the joined-hands mudra touched to the heart. The sequence begins and ends in Mountain Pose and includes poses such as Raised Arms Pose, Forward Fold, Plank Pose, Cobra Pose, Upward Facing Dog Pose, and Downward Facing Dog.
Best TimeThe best time to do Sun Salutation is early morning at sunrise on an empty stomach. The ideal time to perform Surya Namaskar is during sunrise while facing towards the sun, but it can be done at any time with an empty stomach.
BenefitsSun Salutations increase energy, strengthen muscles and improve flexibility, promote weight loss, calm the mind, and increase stamina.


The Sun Salutation consists of several poses, including:

  • Prayer Pose
  • Upward Salute
  • Standing Forward Bend
  • Low Lunge
  • Knees-Chest-Chin
  • Downward Facing Dog
  • Cobra Pose
  • Plank Pose
  • Upward Facing Dog Pose
  • Warrior I Pose
  • Warrior II Pose
  • Mountain Pose

12 Poses of Sun Salutation A

The 12 poses of Sun Salutation A follow a sequence of postures that flow together smoothly:

  1. Mountain Pose (Tadasana)
  2. Raised Arms Pose (Urdhva Hastasana)
  3. Forward Fold (Uttanasana)
  4. Half Forward Fold (Ardha Uttanasana)
  5. Plank Pose (Phalakasana)
  6. Knees-Chest-Chin (Ashtanga Namaskara)
  7. Cobra Pose (Bhujangasana)
  8. Downward Facing Dog (Adho Mukha Svanasana)
  9. Half Forward Fold (Ardha Uttanasana)
  10. Forward Fold (Uttanasana)
  11. Raised Arms Pose (Urdhva Hastasana)
  12. Mountain Pose (Tadasana)

Station and Postures

The stations of Sun Salutation are each composed of two poses, linked together with a vinyasa or a transition pose. The eight postures involved in the sequence include:

  • Mountain Pose (Tadasana)
  • Raised Arms Pose (Urdhva Hastasana)
  • Forward Fold (Uttanasana)
  • Half Forward Fold (Ardha Uttanasana)
  • Plank Pose (Phalakasana)
  • Knees-Chest-Chin (Ashtanga Namaskara)
  • Cobra Pose (Bhujangasana)
  • Downward Facing Dog (Adho Mukha Svanasana)

The joined-hands mudra is touched to the heart both at the beginning and at the end of the sequence in Mountain Pose.

Best Time

The ideal time to perform Sun Salutation is early morning at sunrise on an empty stomach. This timing syncs with the natural rhythms of the body and helps in energizing and refreshing the body and mind. However, it can be done at any time with an empty stomach.


Sun Salutations offer various health benefits, such as:

  • Increased energy levels
  • Strengthened muscles and joints
  • Improved flexibility
  • Promotion of weight loss
  • Calming effects on the mind
  • Increased stamina

These benefits make Sun Salutation a perfect exercise routine that can be performed as part of a daily wellness routine.

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