Fitness Friday #23: 108 Sun Salutations

This weekend, in celebration of the summer solstice, a few PiYo buddies and I will practice 108 sun salutations.

Say what?

On the morning of the summer solstice (which falls on Father’s Day this year, too), we’ll gather early and perform 108 (modified) sun salutation combinations. I say modified because we practice a 7-posture sun salutation combination in PiYo Live classes, which is what we’ll use for Sunday’s set. Many other versions of the 108 sun salutations practice include much more complex combinations. We’re doing the one I like best!

Why 108 sun salutations? It’s a way to honor the summer solstice. There are many explanations for the exact 108 number, but the two I’ve learned:
– there are 54 letters in the Sanskrit alphabet, and each has a male/female component (54*2=108)
– 1 = God, 0 = completeness in spiritual practice, 8 = infinity or eternity

In addition to the typical set we use in classes, I’m introducing a special double set, 20-posture sun salutation combination just for the summer solstice practice. Here’s a glimpse of our practice:

The video showcases both the 7-posture sun salutation and the combo/double 20-posture sun salutation.

The PiYo version of a sun salutation:
(Start in mountain pose)
deep breath, raise the arms above the head
exhale, fold forward, let your arms hang
deep breath, bring your hands to your knees and maintain a flat back
step or hop into plank
push into chaturanga
move to upward-facing dog
finish in downward-facing dog

The double-set, 20-posture sun salutation I’ll introduce Sunday:
(start in mountain pose)
deep breath, raise the arms above the head
exhale, fold forward, let your arms hang
deep breath, bring your hands to your knees and maintain a flat back
exhale, fold forward, let your arms hang
deep breath, bring your hands to your knees and maintain a flat back (you do this twice)
step or hop into plank
push into chaturanga
move to upward-facing dog
move to downward-facing dog
inhale, bring the right foot between the hands for a low lunge
exhale, press through the heel into a high lunge
inhale, move back to a low lunge
exhale, step back into plank
push into chaturanga
move to upward-facing dog
move to downward-facing dog
inhale, bring the left foot between the hands for a low lunge
exhale, press through the heel into a high lunge
inhale, move back to a low lunge
exhale, step back into plank
(back to mountain)

In case you want to follow along with our practice this Sunday, here is the layout:

1) SLOW – 12 of the 7-posture sun salutations
2) SLOW – 12 of the 7-posture sun salutations
3) increased speed (at your level) – 12 of the 7-posture sun salutations
4) 6 sets of the double 20-posture sun salutations
5) 6 sets of the double 20-posture sun salutations
6) 12 of the 7-posture sun salutations
7) 12 of the 7-posture sun salutations
8) 6 sets of the double 20-posture sun salutations
9) 6 sets of the double 20-posture sun salutations

This will allow us to complete 108 sun salutations total.

If you’re considering joining, please take your time! Based on the participants of my practice, we will flow through this in an hour, but everyone has a different pace. If you’re new to a practice, check with your doc to make sure these moves are okay for you.

There’s also no rule that states you have to perform 108 sun salutations; try as many as you can.

Happy summer!