Transform Your Life With 108 Surya Namaskar Routine! Know How



Published on: 22-Jun-2024


10 min read




Anvesha Chowdhury


Transform Your Life With 108 Surya Namaskar Routine! Know How

Transform Your Life With 108 Surya Namaskar Routine! Know How

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Surya Namaskar is a profound yoga experience that combines physical effort with spiritual importance. Traditionally rooted in yoga, this age-old series and combination of different yoga postures linked with breath has spread throughout the world to become a highly respected practice. With each Surya Namaskar repetition, the sun, the source of life and energy, is honoured, signifying the harmonious union of the body, mind, and soul. 

Through the sequence, 108 Surya Namaskars develop mental clarity and spiritual enlightenment and improve physical strength, flexibility, and endurance. Whether accepted as a physical challenge or a ceremonial practice, 108 Surya Namaskars represent a holistic approach to well-being and provide a route toward inner calm, vigour, and balance.

The theme of this year's 10th International Day of Yoga—"Yoga for Self and Society"—reflects the need for society to come forward and do Surya namaskar for better health. ToneOp's ToneOp Yogshala, 2024, brought together 1960 participants in Bhopal to transform practice. Yoga stands for oneness and fulfilment, the harmony of mind and body, and the balance between thought and action. 

Table Of Contents

1. What Happens If We Do 108 Surya Namaskar Daily?

2. How Many Calories Does 108 Surya Namaskar Burn?

3. Essential Considerations To Be Kept In Mind While Doing 108 Surya Namaskar

4. The Final Say

5. FAQs

6. References

What Happens If We Do 108 Surya Namaskar Daily?

Daily practice of 108 Surya Namaskar can benefit mental and physical health, but it must be done mindfully and with awareness of your body's limitations. Here are a few benefits of doing 108 Surya Namaskar-

1. Enhances Cardiovascular Fitness

Surya Namaskar is a dynamic practice that can improve cardiovascular health by-

  • Increases Heart Rate- In more intense yoga styles like Vinyasa or Power Yoga, poses like Surya Namaskara can cause an increase in heart rate, which, over time, enhances cardiovascular fitness.

  • Improves Blood Circulation- Yoga poses, and sequences stretch and compress muscles, improving blood flow. Improved circulation supports cardiovascular health.

  • Helps With Stress Reduction- Prolonged stress can increase cardiovascular issues. Yoga indirectly improves heart health by lowering stress hormones like cortisol and emphasising breath control (pranayama) and awareness.

  • Promotes Weight Management- Even though not all yoga poses are high intensity enough to burn calories, consistent yoga practice can help with weight management by raising awareness of one's body and eating habits. Cardiovascular health depends on maintaining a healthy weight.

  • Lowers Blood Pressure- Some yoga poses and pranayama methods while doing Surya Namaskar, as well as relaxation techniques, tend to reduce blood pressure in hypertensive individuals. Doing 108 Surya Namaskar daily decreases the risk of stroke and heart disease.

  • Enhances Respiratory Function- Controlled breathing exercises while doing 108 Surya Namaskar can increase lung capacity and efficiency, enhancing blood oxygenation and cardiovascular health.

  • Reduces Inflammation- Cardiovascular disease is associated with chronic inflammation. In particular, yoga poses focusing on relaxation and stress management while doing Surya namaskar can help reduce your body's inflammatory indicators. 

2. Boosts Mental And Emotional Health

Practising Surya Namaskar boosts and enhances emotional health by-.

  • Stress Reduction- The Yoga poses in 108 Surya Namaskar use breath control (pranayama) and attentive movement to promote present-moment awareness. This technique calms the mind and encourages relaxation, which helps lessen the effects of stress. Over time, a more balanced stress response may result from yoga's demonstrated ability to lower cortisol levels.

  • Emotional Regulation- Regular 108 Surya Namaskar practice builds emotional resilience by encouraging inner stability and serenity, which can aid people in overcoming obstacles and hardships. Yoga promotes introspection and self-reflection, leading to better comprehension of your feelings and responses. Healthy emotional reactions may result from this awareness.

  • Improved Mood- The yoga poses and physical movement you encounter while doing 108 Surya Namaskar cause the release of endorphins, neurotransmitters that enhance happiness and well-being. Yoga has been connected to regulating mood and promoting feelings of contentment by balancing neurotransmitters such as serotonin.

  • Anxiety and Depression Management- Methods including deep breathing, meditation, and slow Surya Namaskar movements activate the parasympathetic nervous system, which manages the reaction linked to anxiety and depression. Surya Namaskar establishes a relationship between the mind and body and provides techniques for controlling anxiety and depressive symptoms through physical alignment and mental concentration.

  • Enhanced Self-awareness and Mindfulness- Surya Namaskar promotes mindfulness on and off the mat by encouraging deliberate movement and alignment with the breath. This increased awareness may result in better decision-making and self-regulation. Practising 108 Surya Namaskar daily will help you become more resilient to stress by teaching your mind to remain calm and focused under challenging circumstances.

  • Better Sleep- Yoga positions while doing Surya Namaskar incorporate relaxation techniques that promote better sleep quality, such as gentle stretching, deep breathing, and meditation practices that calm the nervous system. Regular practice has been shown to alleviate symptoms of insomnia by promoting relaxation and reducing arousal before bedtime.

When done consciously and regularly, performing 108 Surya Namaskars a day may be a significant commitment with tremendous advantages. ToneOp Yogshala, an event organised by ToneOp on the 10th International Yoga Day, made history with 1960 people doing 108 Surya Namaskars simultaneously at a single venue. Their name was etched in the India Book of Records. They intended to highlight the importance of yoga and collectively encourage a healthy lifestyle.

Also Read- Learn 12 Asanas Of Surya Namaskar Step-By-Step To Boost Your Fitness

How Many Calories Does 108 Surya Namaskar Burn?

108 rounds of Surya Namaskar (Sun Salutations) can burn different amounts of calories depending on your body weight, level of practice, movement speed, and metabolism. However, here is a general estimate of how many calories 108 Surya namaskar burn.

For a person weighing about 155 pounds (70 kg), a round of Surya Namaskar can burn an average of 3.79 to 4.28 calories every minute. This estimate may differ slightly based on the source and performing technique.

  • How to Calculate 108 Rounds: The total duration for 108 rounds would be 108 and 216 minutes, assuming each round takes one to two minutes to finish.

  • Total Energy Used: Using the predicted total duration and the average calorie burn rate (3.79 to 4.28 calories per minute).

  • Taking roughly 108 minutes for 108 rounds: Burned Calories: 108 minutes × 3.79 to 4.28 Cal/min.

  • Taking around 216 minutes for 108 rounds: Burned Calories: 216 minutes × 3.79 to 4.28 Cal/min.

Therefore, practising 108 Surya Namaskars can burn approximately 614 and 693 calories for a person weighing around 70 kg. Actual calorie expenditure may vary based on individual factors and the specific intensity of the practice.

Also Read- How Does Surya Namaskar Help In Weight Loss? Read Here!

Essential Considerations To Be Kept In Mind While Doing 108 Surya Namaskar

Finding a balance between effort and awareness of your body's limitations is crucial to avoid injury or burnout. The secret is to discover a regimen that works for you and is sustainable; many people report that it transforms them both physically and psychologically. Some key tips to consider while doing 108 Surya Namaskar are-

1. Start Slowly

If you have never done Surya Namaskar or any other physical exercise, start with fewer repetitions and work your way up to more.

2. Pay Attention To Your Body

Be mindful of any pain or discomfort. Adjust positions as needed, and get advice from a yoga instructor if in doubt.

3. Maintain A Balance With Rest

Ensure you get enough rest days to avoid overtraining and give the body time to heal.

4. Nourishment And Hydration

To support the increased physical activity, ensure you get enough nourishment and water.

5. Mindfulness

To reap the most rewards, practice with intention and mindfulness. 


1. How to lose 5 kgs with Surya Namaskar?

Surya Namaskara must be performed in at least 12 sets daily to be effective. It can be challenging to begin with 12 Surya Namaskar, so you can start at 5 and work your way up to 12.

2. How many calories does 108 surya namaskar burn?

Surya Namaskar burns an average of 13.90 calories with each round. You can begin by performing five sets of it, gradually increasing to 108.

3. Does 108 surya namaskar reduce belly fat?

Sun Salutations, or Surya Namaskar, are a sequence of yoga positions that are frequently performed in a flowing manner. When coupled with a nutritious diet and a regular exercise regimen, this full-body workout can help reduce weight, especially belly fat.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (0)

Leave a reply

Your email address will not be published. Required fields are marked *

Explore by categories