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108 Surya Namaskara on Yoga Day

International Yoga Day is celebrated on 21 June every year. This day is marked to increase awareness of the various health benefits of doing Yoga to people around the globe.

We at Lotus fitness are also holding a 108 Surya Namaskara Challenge on 21 June 2022 at our turf field beginning from 6:30 AM to 8:00 AM.

Yoga is an ancient technique that helps men cultivate their spiritual, physiological, and psychological capabilities.

The sun is the origin of life. They illuminate this wide world abundantly.

Surya Namaskara is the salutation to the one who irradiates our world. It activates our senses in more than one way.

Surya Namaskara is the confluence of twelve yoga asanas (poses) which brings vitality to one’s life. There are many types of Yoga, but here we will be focusing on practising 108 Sun Salutations.

How to perform Surya Namskara?

Yogis perform 108 Surya Namaskara during the beginning of the change of seasons. This Yogathon generates a fire within the body that help to detoxify the self, decreases procrastination, rope in the habit of consistency and raises self-awareness.

Sun Salutation is a series of 12 sequential steps. It goes by the following:

Pranam Mudra (Prayer Pose)

  • Stand upright at one end of the mat with feet together

  • Inhale deeply, open the chest and relax the shoulders

  • Lift the arms, bring the palms together in a prayer pose and exhale

This mudra is a good practice of balance.

Urdhva Hastasana

  • Inhale, lift the arms and lean back slowly

  • Ensure the biceps are beside the ears

  • Now interlock your palms and stretch the whole body down from the heels.

This pose helps loosen the muscle knots in the entire body. Good exercise for arms and shoulders


  • Exhale, lean forward with hands down and bend at the hip

  • Keep your spine straight and hands-on or beside your feet.

This mudra is a great strength exercise for the back and nervous system.

Ashwa Sanchalanasana

  • Breathe in, and stretch the right leg back.

  • Fold the left knee, and keep it close to the chest between the palms.

  • Palms on the floor with fingertips stretched

  • Bend the neck backwards and look up

It gives flexibility to the hands and legs


  • Inhale and take left leg backwards

  • Keep body parallel/straight to the floor

  • Keep your palms erect and down on the floor

This pose helps strengthen and tone the arms, back, hips, legs and abdomen.

Ashtanga Namaskara

  • Bring the knees to the floor and exhale.

  • Take hips back, raise the posterior slightly, and lean/slide forward

  • Rest the chest and chin on the floor

  • Relax the hands, feet and knees on the floor

This pose is an exercise for strengthening hands and chest muscles.


  • Tuck in the elbows and slide forward, press the palms and lift the chest (known as Cobra Pose)

  • Keep the palms at an angle of 30 and gaze upward

  • Lay the toes flat on the mat

Don't push the body beyond the limits while stretching. This exercise is a good treatment for headaches.


  • Exhale and elevate the hips and tailbone up

  • Lay the heels on the floor

  • Bring the chest downward and make a V (inverted) pose.

  • Stretch as much as you can

This exercise offers the practitioners benefits such as improved blood circulation, good posture, and a great stress reliever.

Ashwa Sanchalanasana

  • Inhale, bring the left foot forward in between the palms

  • Keep the right leg parallel to or rest the knee on the floor

  • Slowly push the hips down and look forward or upward

It is the repetition of step 4.


  • Exhale and bring the right foot forward

  • Keep palms erect to the ground

  • Keep the knees straight or bent as per one’s comfort level

  • Try touching the knees with the nose if possible.

This step is similar to step 3. From step 9 to 12 is an iteration of steps 1 to 4.


  • Breathe in and slowly take the arms up and stretch upwards.

  • Try to push the hips a bit out

  • Keep the biceps near the ears

  • Remember to stretch upwards rather than backwards.


  • Breathe out and straighten the body

  • Keep the feet closed and aligned

  • Relax the shoulder, inhale and expand the chest

  • Slowly bring the palms together, and fold them in the middle of the chest

  • Exhale and open the eyes slowly

Remember to perform the Yoga Nidra after the completion of all the asanas. It helps the body and mind relax. It also makes the body feel whole and centred. It is a good cardio exercise with multiple other health benefits.

Surya Namaskar Health Benefits

Each yoga pose rewards the body with different health benefits, and one set of Surya Namaskar can burn 3.9 calories.

So, 108 steps of Surya Namaskara can burn almost 1500 calories a day. Thus, it is a great fitness program for anyone to stay fit regardless of age. Here are a few benefits it offers:

  • Improve flexibility

  • Help burn excess fat

  • Help control blood pressure

  • Improve blood circulation

  • Improve metabolism

  • Help cope insomnia

  • Improve posture

  • Improve Muscle tone

  • Help balance three Doshas of the body: Pita, Kapha and Vata

  • Enhances cognitive skills

  • Decreases the risk of heart conditions

Try practising Surya Namaskara facing East when done in the morning or west in the evening. Always perform the sun salutations with gratitude in your heart and at a suitable pace.

This exercise uplifts one spiritually and enhances their senses. Perform 108 salutations this Yoga Day with proper posture and consciousness. Make a habit of practising Surya Namaskara regularly.

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