This is what happens to the body if you do 108 Surya Namaskars daily for 30 days

Indian Express

22-04-2025

Instead of hitting the gym, many people prefer to begin their day by doing Surya Namaskars, or sun salutations. While you may do three, five, 10, or 12, have you ever wondered about the benefits of doing 108 rounds of the 12-posture routine daily for a month?
According to the Journal of Yoga and Physical Therapy, 10-12 rounds of Surya Namaskar help burn about 139 calories. The 12 postures of the exercise are Pranamasana, Hastauttanasana, Hastapadasna, Ashwa Sanchalanasana, Dandasana, Ashtanga Namaskar, Bhujangasana, Adho Mukha Svanasana, Ashwa Sanchalasana, Hastapadasana, Hastauttanasana, Tadasana.
So, is it doable, and what should you consider?
Doing 108 Surya Namaskars daily is a powerful physical and mental discipline, said face yoga trainer Mansi Gulati. 'While it may sound intense, it can be incredibly transformative if practiced with awareness and consistency,' said Gulati.
According to Gulati, the number 108 has 'spiritual significance'. 'It can be meditative and lead to a deeper connection with self. If done daily, even at a slower pace, it can reshape your entire well-being in body, mind, and spirit,' said Gulati.
Here are some significant advantages if you perform 108 sun salutations for 30 days every day:
Full-body workout: This workout tones muscles, strengthens joints, and increases stamina. It engages all main muscular groups, including the core, arms, legs, and back.
You work on your belly fat with exercise (/Thinkstock)
Cardiovascular and respiratory health: 'It increases the heart rate and enhances circulation. Improves lung capacity through conscious breathing,' said Gulati.
Flexibility and posture: Increases spinal flexibility and corrects posture. 'Relaxes stiff hips, shoulders, and hamstrings,' said Gulati.
Weight management: An excellent calorie burner when done at a brisk pace. 'It speeds up metabolism,' said Gulati.
Mental clarity and emotional balance: 'Deep breathing calms the nervous system. It builds focus, discipline, and reduces anxiety,' said Gulati.
Detoxification: It increases blood flow and oxygenation. 'It promotes the removal of toxins through sweat and breath,' said Gulati.
Hormonal balance: It stimulates the endocrine system, especially the adrenal, thyroid, and pituitary glands. It helps regulate mood and energy levels.
Inner strength and willpower: 'Completing 108 rounds requires commitment and mental strength,' said Gulati. 'It builds inner resilience and self-discipline,' added Gulati.
What to note?
However, just like every other physical activity, consider your age and medical condition, and only perform under expert guidance and approval. 'Don't force your body too much,' said Gulati.