SURYA SADHAKA PROGRAM
Surya Namaskara, or Sun Salutation, is not just a physical workout. It is a moving meditation where body, breath, and mind align in harmony. Completing 108 rounds in one sitting, as in the Surya Sadhana (Surya Namaskara Marathon), is not just about stamina but about transformation. If you are a beginner or returning to practice, this guide will help you prepare and progress steadily until you are ready for the full 108 rounds.
Step 1: Learn the Surya Namaskara Step by Step
Before aiming for bigger numbers, it is important to get the our foundation right. Pay attention to where your feet and hands are placed, how your spine is aligned, and how you transition smoothly from one posture to the next. Breathing guides the practice. Inhale as you move up and exhale as you move downward. Allow every movement to flow with your breath instead of rushing.
Step 2: Understand the Tradition and Its Significance
The number 108 has a significance of its own. In yoga, it represents wholeness and completion. At Bharatha Yoga Shala, the Surya Sadhana Marathon becomes a rhythmic and meditative experience where everyone moves in unison with breath. The Sanskrit counting from Ekam to Shatam Ashta helps practitioners stay present and focused throughout, enjoying their Marathon experience.
Step 3: Correct Your Technique Early
Small mistakes in alignment or breath can lead to unnecessary strain. Focus on spreading your weight evenly, keeping your spine long, and maintaining a steady rhythm of breathing. Refining these details at the very beginning makes the practice safer and enjoyable.
Step 4: Build Your Stamina Gradually
Treat this practice as a journey. Start with six to twelve rounds every day and let your body adapt. Each week, add two to four rounds if it feels comfortable. Practicing five or six days a week with consistency will build both strength and endurance. Guided flows are also useful for developing rhythm and breath awareness.
Step 5: Incorporate Mantras for a Meditative Flow
Chanting the Surya Namaskara Bija Mantras during practice can make it a more meditative experience. The vibrations of the sound connect the body and mind, deepening concentration and focus.
Step 6: Experience the Full 108 with Guided Audio
When you feel ready, practicing with a guided audio helps you prepare for all 108 rounds. The Sanskrit counting creates a sense of flow and rhythm, reminding you that this practice is not just about endurance but about surrendering into awareness and presence.
Bonus for Hindi Speakers
If you are more comfortable learning in Hindi, a complete beginner’s guide is also available.
Tips for Success
Always listen to your body. Rest if you feel tired instead of pushing beyond your limit. Stay hydrated before and after practice. Use a non slip mat for safety and alignment. Track your progress with a simple journal. This allows your motivation remain intact
Relaxation After Surya Namaskara
After completing your practice, take five to ten minutes in Śavāsana. This allows your body and mind to relax, helps your heart rate return to normal, and prevents overstimulation. If you want deeper rest, try a Yoga Nidra practice, which is like a meditative form of sleep and brings profound relaxation.
Final Words
Becoming a Surya Sadhaka is not about finishing 108 rounds as a target. It is about building discipline, patience, and self discovery through steady practice. Start slowly, stay consistent, and let your practice grow naturally. When you are ready for the Surya Sadhana Marathon, you will experience the collective energy, the rhythm of Sanskrit counting, and the deep meditative flow that makes the journey unforgettable.
Join the Surya Sadhana Marathon
You’ve built the strength and rhythm — now join the ultimate yoga marathon. Surya Sadhana: 108 rounds of Surya Namaskara, practiced monthly at Bharatha Yoga Shala and worldwide.
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