108 Sun Salutation 30-Day Yoga Challenge

 



New Month New Challenge. For the next 30 days we will conquer 108 sun salutations. Sun Salutations, Surya Namaskara (SOOR-yuh nah-muh-SKAR-uh) is a sequence of poses used to build heat in the body. Each movement is coordinated with your breath: Inhale as you extend, and exhale as you contract, or bend.They serve as great warm-up prior to yoga practice but can also serve as practice in itself. Sun salutations are great for building stamina, strength, and flexibility. There are numerous types of sun salutations for this challenge. We are suggesting exploring Sun Salutation A, B, & C.  


The goal of this month's challenge is to build up to 108 sun salutations. Usually to mark the change in seasons we flow through 108 sun salutations. 108 is a significant number in several spiritual systems.In yoga, the number 108 refers to spiritual completion. By practicing chanting, breath work, or asana in rounds of this sacred number, the ancient yogis believed we could align ourselves with the rhythm of the creation, and ultimately bring an end to our cycle of reincarnation. In this case, by performing the same movements over and over again you can enter a meditative state. 


We have included rest days for this challenge where instead of flowing through a sun salutation we suggest practicing japas meditation. Japas meditation is where you repeat a mantra a 108 times. It is often paired with malas, a meditation necklace that has 108 beads. We will offer different mantras you can explore for each rest day. 

If there is a day that the number of sun salutations feels overwhelming consider breaking it up, possibly doing the first half in the morning and the second half that afternoon. You can also do japas meditation instead or a combination of Sun Salutations and Japas meditation.

After every practice give yourself 7 minutes in Savasana. Also remember to concentrate on ujjayi breathing to link the poses together.

 

Sun Salutation A

 

 

  1. Exhale, Mountain Pose
  2. Inhale, Mountain (arms overhead)
  3. Exhale, Standing Forward bend
  4. Inhale, Lengthen Spine
  5. Exhale, Four-Limbed Staff
  6. Inhale, Upward Facing Dog
  7. Exhale, Downward Facing Dog (Hold 5 Breaths)
  8. Inhale, lengthen the Spine
  9. Exhale, Standing Forwards Bend
  10. Inhale Mountain (arms overhead)
  11. Exhale, Mountain (arms down)

 

Sun Salutation B

  1. Exhale, Mountain Pose
  2. Inhale, Chair Pose (arms overhead)
  3. Exhale, Standing Forward bend
  4. Inhale, Lengthen Spine
  5. Exhale, Four-Limbed Staff
  6. Inhale, Upward Facing Dog
  7. Exhale, Downward Facing Dog
  8. Inhale,  Warrior I (Right Leg)
  9. Exhale, Four-Limbed Staff
  10. Inhale, Upward Facing Dog
  11. Exhale, Downward Facing Dog
  12. Inhale,  Warrior I (Left Leg)
  13. Exhale, Four-Limbed Staff
  14. Inhale, Upward Facing Dog
  15. Exhale, Downward Facing Dog (hold 5 Breaths)
  16. Inhale, lengthen the Spine
  17. Exhale, Standing Forwards Bend
  18. Inhale Mountain (arms overhead)
  19. Exhale, Mountain (arms down)
  20. Sun Salutations C
  21. Exhale, Mountain Pose

 

   To enter

  1. Repost the Calendar
  2. Follow @Yesbabyilikeitraw
  3. Post your practice
  4.  Use hashtag #SoffYourChest
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