Practicing 108 Sun Salutations on the winter solstice traditionally honors the change on the shortest day of the year. This meditative practice aims to help you let go of something as you move forward into the next season, renewed and refreshed.
In both Hinduism, Jainism, and Buddhism, 108 is considered a sacred number. It is the number of beads used for prayer and meditation and the number of Upanishads.
If practicing Sun A 108 times sounds like a lot, it is because it is. Some body parts might feel sore for several days even though the postures might be considered “easy.”
The shortest day of the year is also the longest night of the year. The North Pole is the farthest away from the sun. It is generally colder and darker. Many cultures recognize this as the perfect time to add warmth and light. 108 sun salutations will heat up your body. Ujjayi breath will further help keep you warm on this dark day. This seemingly simple practice lets you focus on the connection between your breath and your movement.
Counting Your 108 Sun Salutations for Winter Solstice
Counting breaths and focusing on breathing and moving can get tricky. It is helpful to break it up into sets. For example, you can do nine rounds of twelve salutations (or, conversely, twelve rounds of nine). It can be helpful to have markers after each of these, a little rock or bead to have a visible reminder moving them from one pile to another as you complete each round. It can also be helpful to be guided in this process so you don’t need to count. Many yoga studios have special classes for winter solstice for this reason.
While 108 is considered a sacred number, know that it is symbolic as we do this practice. Try not to be hypervigilant about the number, and do your best. If you end up doing 83 salutations, that is okay too.
How to do a Sun A
For this practice, you can use whatever Sun A works for you. You can also modify it as needed. This is what I use.”
Start Standing at Attention (samasthiti) with your hands in prayer postion at your heart. Become aware of your breath and set your intention for your practice.
Inhale Mountain Pose (tadasana)
Sweep your hands to the sky, palms facing each other.
Standing at Attention (samasthiti)
Bring your hands in prayer at your heart.
Inhale Mountain Pose (tadasana)
Sweep your hands to the sky, palms facing each other.
Exhale Forward Fold (uttanasana)
Bend at your waist and let your head get heavy.
Inhale Half Way Lift (ardha uttanasana)
Place your hands on your thighs and parallel your chest to the earth.
Exhale High Plank to Low Plank Pose (chaturanga dandasana)
Palms on the earth, step your feet back. Lower your chest toward the mat with your elbows tucked in close to your side and bending toward your feet.
Inhale Upward Facing Dog (urdva mukha savanasana)
Press into your palms as you lift your chest forward. Press the tops of your feed into your mat.
Exhale Downward Facing Dog (adho mukhas svanasana)
Press into your hands as you lift your hips to the sky. Keep a straight back, but bend your knees as much as feels good in your body.
Then repeat this 107 more times.
Modifications
There are a lot of ways to make this more comfortable and sustainable over the course of an hour plus.
- In mountain pose, keep your arms wide to allow more room for your neck and shoulders, or keep your arms further down.
- Bend your knees a lot in your forward fold.
- Use two blocks under your hands during your halfway lift.
- Skip high to low plank (chaturanga dandasana) and practice plank to downward facing dog.
- Skip plank to down dog and instead pause in your forward fold and then go back to mountain pose.
- Listen to your body, and if there is a slight modification that speaks to you, please take it.
Try to be confident by the number 108 or the suggestions outlined here. Try it and see if you feel more energized afterward. Use this as a ritual to release this past year to move forward with clarity into the next year. Move forward afterward, renewed and refreshed.
Namaste friends!
