108-Sun Salutation Challenge
6th Feb-10th Feb 2023
Abhyaasena Yoga conducted 108 Sun Salutation Challenge on 6th to 10th Feb 2023. Sun Salutation works on complete body, mind and soul. When we set 108, Sun Salutation challenge we thought it will be very tough for all participants. I am glad to share that all participants pushed their limit and finished the challenge.
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Rajni Completed 108 Sun Salutation Challenge
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Why 108 Sun Salutation
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There are 27 Lunar Constellations over 4 elements and 4 directions (27 x 4 = 108)
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54 letters in the Sanskrit alphabet with a male/female side (=108)
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Stonehedge is 108 feet in diameter
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All Mala beads have 108 beads.
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There are 108 energy lines which converge to form the heart chakra
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There are 108 sacred sites known as pithas, throughout India.
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There are 108 Upanishads (a collection of Indian religious and philosophical texts from as early as 800 BCE)
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The ratio of the diameter of the sun to the earth= 108
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The ratio of the earth to the moon= 108
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According to Ayurveda and Chinese medicine there are 108 sacred (marma) points in the body
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The words of the Buddha are recorded in the Tibetan Kangyur in 108 volumes.
How 108 Sun Salutation
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First Round – 10 Salutations
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Do the first 10 sun salutations at a slower pace. Once the body picks up the pace and has build stamina, you can speed up the further rounds.
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Stand in front of the mat with the feet hip-distance apart. Join your hands in Anjali Mudra, take a deep breath in, and with exhalation chant OM. Do breathing like this 3 times.
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(Begin with inhale, hands up → Exhale, bend down → Inhale, right leg back → hold your breath, left leg back → Come into plank pose → Exhale, knees chest chin down → Inhale, raise your head up in cobra → Exhale, down dog (hold your breath for 5 counts) → Inhale, right leg forward → Exhale, left leg forward → Inhale, hands up and Exhale, palms in Namaste) * 10 salutations
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Second Round – 20 Salutations
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On finishing the first 10 salutations, aim for the next 20 salutations in the second round. Here, you can speed up the sequence completing each cycle in 34 seconds. Set up a timer to count for 34 seconds in this round.
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To speed up your pace for completing each cycle of 108 sun salutations, you can use the modified version of poses in further rounds. For example, inhaling in the cobra pose can be replaced by the sphinx pose or baby cobra, and arching back in the raised arms pose can be replaced by stretching hands up pose.
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This modified sequence would look like this;
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( Begin with a deep breath in, stretch your hands up (don’t arch back) → Exhale, micro bend your knees and fold forward → Inhale, right leg back → hold your breath, left leg back → Exhale, knees chest chin down → Inhale, raise your head up in baby cobra → Exhale, down dog → Inhale, step right leg forward → Exhale, left leg forward → Inhale, stretch hands up and Exhale, palms in Namaste ) * 20 salutations
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Similarly in this manner, speed up your pace a little more consecutive rounds;
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In the third round aim for 30 salutations. Here set up a timer to count for 31 seconds and complete one cycle of sun salutation in this time frame.
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In the fourth round, aim for 40 salutations, complete one round in 26 seconds.
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And finally, in the fifth round, the last 8 salutations would be done. Here, take 24 seconds to complete each cycle.
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In this way; 108 sun salutations get completed in just five rounds – 10+20+30+40+8.
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When it’s performed without any breaks, It will take (10*40 + 20*34 + 30*31 + 40*26 + 8*24) 3242 seconds i.e. 54 minutes to complete 108 sun salutations
108 Sun Salutation's Benefits
1. Enhances the strength of the body
Sun salutation is a sequence of 12 postures that involves intense stretches that lubricate most of the joints, spine, and other muscles. It improves the flexibility of the muscles and enhances the outer strength of the body.
2. Brings mindfulness
When 108 Sun Salutation is practiced in a row, it brings in repetition. Due to the repeated sequence, it enhances the psychological health and lets the practitioner be in the moment. Hence, it brings mindfulness.
3. Burns fat
It serves as an intense workout which is useful to burn calories. Hence, this practice is also useful for shedding extra fat and leaves a toning effect on the practitioner.
It is proven that one round of sun salutation burns approximately 13.9 calories. Hence the regular practice of 108 sun salutation is helpful in losing 1 pound every two days.
4. Brings self-acceptance
108 sun salutation is an intense workout and the human body requires time to adapt to such an extensive number of rounds. It lets you acknowledge your limitations as well as your potentials. Hence it develops a sense of self-acceptance within the practitioner.
5. Uplifts thinking process
108 sun salutation is a challenging task and initiating it develops encouragement. It inculcates motivation and boosts confidence levels. Taking steps towards this practice lets the practitioner come out of the comfort level. This improves the thinking process and shifts the perspective of the practitioner.