108 Surya Namaskar – What Is The Right Schedule To Follow?

Boost your flexibility while relaxing your soul to achieve a healthy body and mind.

Reviewed by Sri Yogi Anand, E-RYT 500
By Shirin Mehdi

We often hear about the term Surya Namaskar (Sun Salutation), but many of us hardly make an effort to include it in our fitness regime. Leave alone 108 Surya Namaskara (108 sets), many even struggle to complete a few sets perfectly. Of course, it is difficult for beginners even to imagine themselves doing it 108 times. But, give yourself a few weeks, and you are almost there. But, many of us falter at one aspect — consistency.

From increased flexibility to a stronger spine, the benefits of this ‘yogathon’ challenge are wide-ranging. But how do you get started with this humongous task? Well, we are here to help you. In this article, we have developed a schedule that will help you scale up your reps to 108 over a few weeks. Besides, we also explore its many benefits and who should consult a doctor before embarking on this ‘yogathon’ of Sun Salutations. Keep reading.

Image: Shutterstock

Benefits of 108 Surya Namaskar

108 Surya Namaskar helps relieve muscle strain


So, why would anyone be crazy enough to do Surya Namaskar 108 times? Any yoga novice who has seen what it involves would balk at the idea. Yet, on April 7, 2012, millions took this same ‘Yogathon’ challenge and completed it successfully. Here are some benefits of doing 108 Surya namaskars:

  • Different muscle groups are stretched and contracted alternatively – no muscle strain
  • Increased flexibility and stamina
  • Cleansed chakras or nerve centers
  • Deep breathing cleanses the respiratory system
  • Flatter abs, stronger spine, firmer muscles – need I say more?
  • Makes you mentally calm and poised

How to Prepare Your Body and Mind for the Challenge?

Pregnant women should avoid doing Surya Namaskar without consulting their doctor


The Surya Namaskar 108 challenge can be a daunting one for many. It is advised that novices, pregnant women, and patients of backache avoid this routine without consulting their doctors first. The expert brave hearts, however, may begin planning and preparing well in advance. Remember, it won’t happen in a day. You need to first assess your physical condition and stamina. The schedule given below follows a pattern spread over a month; follow the schedule to avoid stress related injuries and dejection of failure. Further, don’t push yourself too hard. It is not a competition to be won, but a health summit to be attained. Stay hydrated, eat well and don’t forget to take timeouts for rest. Lastly, remember that this schedule is not engraved in stone. You know your body best, know your limits and be prepared for a delay of a couple of days before you reach your ultimate goal of 54 sets of Sun salutations.

Reaching the 108 pinnacle

A woman cooling down her body with Shavasana at the end of the 108 sun salutation


The 108 sun salutation is hailed by many celebrities and yoga buffs as the elixir of a young body and mind. It must be mentioned that the body and mind require rest after each session as they increase in pace. Therefore, you must warm up your body before you start the Surya Namaskar series, and cool down the body in Shavasana, at the end of the series. At the end, you can also practise yoga nidra to relax the body. Remember not to skip any days on the suggested schedule.

Day 1Day 2Day 3Day 4Day 5Day 6 Day 7
Week 14 sets812162024Rest
Week 2242424242424Rest
Week 3363636363636Rest
Week 44848Rest54545454

The Art of living foundation suggests a further regimen of two weeks after attaining the 108 Surya Namaskar challenge where one reverses the salutations, gradually falling back from 54 sets to 6 sets a day.

The benefits of 108 Surya Namaskars are numerous, ranging from enhanced flexibility to a stronger spine. This deep-breathing exercise cleanses the respiratory system while calming and balancing the mind. However, novices, pregnant women, people suffering from high blood pressure, hypertension, hypotension, heart problems, slipped disc, or any other back issues and backache patients should seek medical advice before trying out this schedule. In addition, the exercise mentioned above follows a monthly pattern, and you should stick to it to minimize stress-related ailments. Finally, keep in mind that the schedule is not set in stone. You know your body best. So, recognize your limits and be ready to achieve your ultimate objective of Surya Namaskars.

Frequently Asked Questions

How many calories do you burn in 108 Surya Namaskar?

Since one round of Surya Namaskar burns 13.90 calories, you may burn 1,501.2 calories in 108 Surya Namaskar.

Is Surya Namaskar better than walking?

Although walking may improve the function of your lungs and heart, Surya Namaskar is known to have more physiological benefits. It can boost circulation, and the respiratory system, and improve endurance (1).


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  1. A comparative study of slow and fast suryanamaskar on physiological function
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Shirin is a writer and a fashion designer. She specializes in writing articles on yoga and has extensive knowledge about... more

Sri Yogi Anand

(E-RYT 500, YACEP)
Sri Yogi Anand is well-versed in the practical and philosophical aspects of yoga and spirituality. He has been teaching yoga... more