Surya Namaskar, or Sun Salutation, is a powerful yoga practice known for its physical, mental, and spiritual benefits. Performing 108 Surya Namaskars takes this practice to a whole new level, symbolizing transformation and dedication.
This ancient routine offers incredible advantages, from improving flexibility and stamina to boosting mindfulness. One of the most common questions is about the calories burned in 108 Surya Namaskar, making it a popular choice for fitness enthusiasts aiming for weight loss.
Below, we’ll explore the benefits of 108 Surya Namaskar, its calorie-burning potential, and tips to incorporate it safely into your routine.
What is Surya Namaskar?
Surya Namaskar—or Sun Salutation—comprises a sequence of 12 poses, focusing on breath work and movements. It is a full-body exercise that is an impactful cardio workout and good for the mind.
It energizes the solar plexus or Manipura Chakra in the body, too, which is further connected to many other energy channels.
The term comes from Sanskrit, where Surya means ‘the sun’ and Namaskar means ‘to bow down’ or ‘veneration.’ Surya Namaskar is traditionally performed on an empty stomach at sunrise, facing the east, or at sunset, facing the west. However, it can also be done any time—as a warm-up, integrated into your routine, or even a stand-alone workout.
Know about the Significance of Sun.
The poses include:
- Pranamasana (Prayer Pose)Â
- Hasta Uttanasana (Raised Arms Pose)Â
- Hastapadasana (Standing Forward Bend)Â
- Ashwa Sanchalanasana (Equestrian Pose)Â
- Dandasana (Stick Pose)Â
- Ashtanga Namaskara (Eight Limbed Pose)Â
- Bhujangasana (Cobra Pose)Â
- Adho Mukha Svanasana (Downward Facing Dog Pose)Â
- Ashwa Sanchalanasana (Equestrian Pose)Â
- Hastapadasana (Standing Forward Bend)Â
-  Hasta Uttanasana (Raised Arms Pose)Â
- Tadasana (Mountain Pose)Â
What is 108 Surya Namaskar?
The practice of 108 Surya Namaskar refers to performing 108 rounds of Sun Salutations, a sequence of 12 yoga poses repeated in a continuous flow. It is deeply rooted in yoga tradition, where the number 108 holds spiritual and cosmic significance.Â
In yoga philosophy, 108 is considered sacred, symbolizing wholeness and connection. It represents the alignment of the body, mind, and soul while connecting with the universe.
108 Surya Namaskars is more than just a physical workout—it is a holistic practice that enhances stamina, promotes mindfulness, and allows practitioners to challenge themselves mentally, physically, and spiritually.
Physical Benefits of 108 Surya Namaskar
Following are the benefits of Surya Namaskar, in terms of physical health:
1. Enhances Flexibility and Strength
The 12 poses in each round of Surya Namaskar stretch and strengthen the muscles, improving overall flexibility and mobility. When repeated 108 times, it tones the arms, legs, back, and core muscles.
2. Boosts Cardiovascular Health
The continuous flow of movements increases heart rate, improving cardiovascular endurance. It’s a great way to enhance stamina and energy levels.
3. Aids in Weight Loss
Many people wonder, “Does 108 Surya Namaskar really burn 1500 calories?” While calorie burn depends on individual factors like weight and intensity, it’s estimated that the calories burned in 108 Surya Namaskar range from 400 to 1500, making it an effective tool for weight management.
4. Improves Posture
The sequence strengthens the back and spine, helping correct posture. It reduces back pain and improves spinal alignment.
5. Boosts Metabolism
Regular practice stimulates digestion and metabolism, which can aid in overall health and vitality.
Mental and Emotional Benefits of 108 Surya Namaskar
1. Reduces Stress and Anxiety
The rhythmic breathing and meditative nature of 108 Surya Namaskar calm the mind, reducing stress and anxiety levels. It promotes a sense of inner peace and relaxation.
Learn about Yoga for Anxiety.
2. Improves Focus and Concentration
The repetitive flow requires focus and coordination, enhancing mindfulness and cognitive abilities.
3. Increases Mental Resilience
Completing 108 rounds is a mental challenge that builds resilience, discipline, and determination.
4. Boosts Emotional Well-being
The spiritual aspect of the practice fosters a sense of gratitude, grounding, and emotional balance.
Spiritual Benefits of 108 Surya Namaskar
1. Symbolizes Wholeness and Unity
The number 108 holds deep significance in yoga, representing the universe’s completeness. Performing 108 Surya Namaskars connects the body, mind, and soul with cosmic energy.
2. Aids in Meditation and Self-Awareness
Repeating the sequence becomes meditative, promoting deeper self-awareness and spiritual growth.
Know about Meditation for Concentration & Focus
3. Activates Energy Centers
The practice energizes the body’s chakras, aligning physical and spiritual energies.
Benefits of Doing 108 Surya Namaskar Daily
Many practitioners take on the 108 Surya Namaskar challenge, and consistent practice can lead to:
- Improved physical endurance and mental clarity.
- Enhanced ability to manage stress and emotions effectively.
- Noticeable changes in body strength and flexibility over time.
Beej Mantra for Surya Namaskar
The Beej Mantras for Surya Namaskar are a set of sacred syllables dedicated to the Sun God, representing various aspects of the Sun’s energy. Each posture (asana) in the 12-step sequence of Surya Namaskar is accompanied by a specific Beej Mantra that helps focus the mind, enhance the spiritual connection, and deepen the practice.
| Pose (Asana) | Beej Mantra | Meaning |
| 1. Pranamasana (Prayer Pose) | Om Mitraya Namah | Salutations to the Friend of All |
| 2. Hastauttanasana (Raised Arms Pose) | Om Ravaye Namah | Salutations to the Shining One |
| 3. Padahastasana (Hand to Foot Pose) | Om Suryaya Namah | Salutations to the Dispeller of Darkness |
| 4. Ashwa Sanchalanasana (Equestrian Pose) | Om Bhanave Namah | Salutations to the One Who Illuminates |
| 5. Dandasana (Stick Pose) | Om Khagaya Namah | Salutations to the One Who Moves Through the Sky |
| 6. Ashtanga Namaskara (Eight-Limbed Pose) | Om Pushne Namah | Salutations to the Giver of Strength and Nourishment |
| 7. Bhujangasana (Cobra Pose) | Om Hiranyagarbhaya Namah | Salutations to the Golden Cosmic Self |
| 8. Adho Mukha Svanasana (Downward Dog) | Om Marichaye Namah | Salutations to the Lord of the Dawn |
| 9. Ashwa Sanchalanasana (Equestrian Pose) | Om Adityaya Namah | Salutations to the Son of Aditi (Mother of Gods) |
| 10. Padahastasana (Hand to Foot Pose) | Om Savitre Namah | Salutations to the Stimulator of All Life |
| 11. Hastauttanasana (Raised Arms Pose) | Om Arkaya Namah | Salutations to the One Worthy of Praise |
| 12. Pranamasana (Prayer Pose) | Om Bhaskaraya Namah | Salutations to the Giver of Wisdom and Light |
Must Know:
Powerful Sanskrit Words With Meaning
Life-Changing Bhagavad Gita Slokas
Is 108 Surya Namaskar Good for Weight Loss?
Yes, it can be an effective weight-loss tool. By burning a significant number of calories (estimated between 400-1500 calories), it supports weight management. Additionally, it builds lean muscle, which boosts metabolism and helps maintain a healthy body composition.
How Many Calories Does 108 Surya Namaskar Burn?
This is one of the most frequently asked by fitness enthusiasts and yoga practitioners. The answer depends on various factors, including your weight, pace, and intensity. On average, 108 Surya Namaskars can burn anywhere between 400 to 1,500 calories.
Know about Surya Namaskar for Athletes.
Factors That Affect Calories Burned in 108 Surya Namaskar
Body Weight
The number of calories burned varies based on body weight. Heavier individuals tend to burn more calories because their bodies expend more energy to perform the movements.
Pace and Intensity
A faster pace with more intensity results in higher calorie burn. Slow and meditative practice will burn fewer calories but has other significant benefits like mindfulness and relaxation.
Experience Level
Beginners may move more slowly, burning fewer calories, while experienced practitioners can complete the sequence more efficiently, increasing calorie expenditure.
Preparing for 108 Surya Namaskar Challenge
Embarking on 108 Surya Namaskars requires more than just physical stamina—it calls for mental resilience and focus. Here are some tips to help you prepare for this journey:
Physical Preparation
If you are new to Surya Namaskar or yoga in general, start with smaller rounds and gradually work up to more. This will help build endurance, flexibility, and strength. Incorporate regular Sun Salutations into your routine, starting with a goal of 10–20 rounds per day and gradually increasing.
Mental Preparation
Before beginning, set an intention for your practice. This can be anything that resonates with you—a goal, a mantra, a feeling. Setting an intention helps you stay grounded, giving you something to return to if your mind wanders or if you feel like giving up.
Take Care of Your Body
Ensure you are well-hydrated and have eaten a light, balanced meal a few hours before starting. This practice will require both physical and mental stamina, so nourishing your body is essential.
As you approach the challenge, remember that building up slowly is okay. You don’t have to reach 108 in one go. Break it down into smaller rounds, and honor your body’s limits.
How Many Surya Namaskars Are Too Much?
Starting your day with Surya Namaskar is excellent, but overdoing anything can harm you. According to the yoga expert, doing 108 Surya Namaskar in a go is not the right approach, as it can lead to injuries and damage to your body.
While it is a key aspect of yoga, you shouldn’t put a number on it. Because if you do that, you forget everything else and compromise your breath, body posture, and state of mind because you are constantly running after one goal. Maintaining the correct posture and repetitively using the same muscles beyond the body’s capacity can result in injuries.
If you are not maintaining the right posture, it won’t benefit you regardless of how many Surya Namaskars you do. Hence, it is essential to focus on your breathing pattern, posture, and muscle group that needs to be engaged.
How to do Surya Namaskar Correctly?
To do Sun Salutations correctly, you should focus on the following 4 aspects:
Breath
All these aspects must be considered, including when to inhale, exhale, and hold your breath.
Posture
Are you doing it rightly so that the muscles are engaged? Are you holding the posture correctly or incorrectly? You must be mindful of maintaining the right posture.
State of Mind
Find out what a specific asana allows you to learn. For instance, a forward bend will enable you to become grounded, and a backward bend lets you learn to become fearless and proud. So, each pose you do helps you experience or learn something. This will only happen when you focus on quality rather than quantity.
Duration
This means how well and how long you can hold a posture correctly. For example, completing a Surya Namaskar in 5 seconds doesn’t make sense. Doing it correctly will improve your stamina, endurance, and strength.
If a person does each Surya Namaskar correctly and holds each pose for longer while maintaining the correct posture and focusing on the breath, they benefit more from it than someone who does not. Even if you do 10-15 Surya Namaskar correctly, you can reap more benefits from it.
How to do 108 Surya Namaskar Daily?
As we know, Surya Namaskar is a series of 12 yoga poses that energize the solar plexus region, an essential center in the body that is connected to many energy channels. Its benefits are immense, and its practice is well-known worldwide. Yet doing 108 Surya Namaskar continuously can be challenging and requires stamina, physical fitness, mental resolve, and discipline. It is possible, and thousands have proven it.
So, by now, you must be curious to know how to do 108 Surya Namaskar in one session. Want to know the steps to reach this goal with a proper plan? Let’s find out how to do 108 Surya Namaskar daily, which will help you get there.
Here’s a recommended routine for 4 weeks to build up your target of 108:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| 1st Week | 4 | 8 | 12 | 16 | 20 | 24 | Rest |
| 2nd Week | 24 | 24 | 24 | 24 | 24 | 24 | Rest |
| 3rd Week | 36 | 36 | 36 | 36 | 36 | 36 | Rest |
| 4th Week | 48 | 48 | Rest | 54 | 54 | 54 | 54 |
Elevate your mind, body, and spirit with the powerful combination of chanting and Surya Namaskar—access HelloMyYoga’s free YouTube videos and audio guides to seamlessly integrate sacred vibrations into your yoga practice!
Suggested Reading:
| Benefits of Meditation | Yoga for Lower Back Pain |
| Importance of Yoga in Daily Life | Yoga for High Blood Pressure |
| Yoga During Periods | Yoga for PCOD |
Conclusion:
Completing 108 Surya Namaskars is a transformative experience, but the journey itself is where the real growth happens. Remember that every attempt is progress, even if you can’t finish 108 in one go. Start small, work up to it, and savor each practice.
If you are ready to explore the depths of your physical and mental strength, set a goal for yourself. Whether it’s 10, 50, or 108, try it and see where it takes you. This isn’t just exercise—it’s a journey inward, one that will leave you feeling more connected, centered, and empowered.
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