It's that time again!  On Saturday, March 20, 2010 LifePower Yoga by Life Time Fitness is hosting a 108-Sun Salutations event at a club near you. If you aren't a member, ask how you can join!

I know that I am repeating some information from my past blogs but it is a great refresher for me and an opportunity for newbies to get perspective on the event.  It is my goal in the next few posts to provide you a bit more clarity on the concept, the practice, and its metaphorical application.  In addition, I will provide you facts that you may or may not find interesting.

What are Sun Salutations?

If you recall, the Sun Salutation is a simple and flowing routine of movements that is often cited as comprising the whole of Yoga.  Meaning that at minimum, the nine linked poses provide you the asana, or poses, to have a pretty darn good yoga practice.  This routine consists of nine basic poses that are linked providing you general strength, flexibility, and even a minor cardiovascular training effect.   What is great about the Sun Salutation is that you really don’t need much room; you could actually do them in your office or cube.  Beside the more common fitness benefits, the Sun Salutations are energetically flowing, meditative, and in the end just plain makes you feel good!

The Event

No doubt that this is a feat of endurance and will power as you attempt to repeat the Sun Salutations 108 times.  If you are new to Yoga or if you are out of practice, you will have to trust me when I say that this is not easy. To complete all 108 requires one to be in good physical condition, be able to execute the poses of the Sun Salutation in good form and with efficiency, and most important of all, know and respect your limitations.  Because of those three simple variables, this event usually has the following guidelines so that everyone can participate:

• Do as many as you want, as many as you safely can.  Do one, two, twelve, twenty-six or any number between 1 and 108.
  
• You can take as many breaks as you need and jump back in when you feel ready.
  
• Your breaks can be in the form of Savasana or childs pose, or just plain walking away for few minutes.
  
• You dont have to be in sync with the group.  You can flow at your own pace if you are familiar with the sequence.
  
• You can drink water whenever you want.
  

So, to make sure that we all can safely participate, I will challenge you to prepare yourself, starting now to join the 108.  Please bear with me as I "order" you to make some decisions.

First, decide on a number of Salutations that you want to complete.  Be realistic!  Last spring I set out to only complete 54 after having a major hamstring injury.  Second, check the schedule at your local club and find a couple of Yoga classes that best fits your schedule and attend.  Try not to skip a day.  Third, when you get to class let the instructor know that you are preparing yourself for the 108.  Your instructor will be able to give your further tips to make sure your form is good, that you know how to modify and customize poses, and give you a few good tips to enjoy the process.

The process,  which is my fourth of these five "orders" and probably the most important.  Although you are working towards an outcome, don't forget that Yoga is process-centric.  Yoga centers itself on the process rather than the outcome.  To avoid philosophizing, it simply means that between now and the day of the 108, enjoy the practice, enjoy each individual moment as you prepare.  The idea is to experience or just feel.  I am sure most of you agree that there is an energizing feeling that we all get when working towards a goal.  You suddenly feel empowered, you have a bounce in your step, you feel like you are floating.  That my friend is power of Yoga.  Your mind and body come together providing your spirit a powerful boost.

Fifth and final, besides your class, establish your personal practice.  This is important as the extra time outside of class will further help you in preparing for the event.  Plus, the Sun Salutations in the mornings will energize you for the rest of the day.  You dont have to do too many.  I do a series of five before my fitness workout.  If I dont have time for my fitness workout I do 10 to 15 which usually takes me into the a level 3 training zone and provides a great combination of strength, flexibility, core, and cardio.

If you can't get your regular workout or to your Yoga class, you're on a business trip, on vacation, or even stuck in the office, just do Sun Salutations.  Unless you work in a telephone booth you have plenty of room to practice. The best part of it all is that the Sun Salutation is very much like doing a Tai Chi routine.  It is a flowing and meditative practice that just plain makes you feel good!

Physically Benefits

In addition, the sequence of exercises perfectly balances flexion and extension of the spine with an almost perfect balance of inhalations and exhalations creating balance between the mind, body, and spirit. From a modern day fitness standpoint, the Sun Salutations, or Hatha Yoga in general is a great non-impact form of exercise that can provide you benefits such as flexibility, joint stability, better balance, core strength, and overall stamina.  This benefits also provide for functional benefits such increased stability for better Golf game, improved alignment and better gait for runners, and better focus for precision athletes.

The Origins

This is a bit tough as the traditions of Yoga go back approximately 5,000 years.  Historically, the Sun Salutation routine was practiced by specific group in ancient India to honor and pay respects to nature and the universe.  Apparently they had to do Sun Salutations every morning as part of their discipline.   Some sources report that they did 12 Sun Salutation equating to one per zodiac sign and others claim that it was 108-Sun Salutations every morning.  Over time, the physical practice of the Sun Salutations, along with meditation and breathing techniques became a tool in the quest for spiritual enlightenment.

Metaphorically Speaking

Metaphorically, the movements in the Sun Salutation symbolize surrendering, or letting go, both physically and or emotionally as you aim for non-attachment.  Non-attachment is a concept made well known in the west by the ancient Greek philosophical school known as the Stoics and from the Buddhists in the east.  Long story short, it is the idea that we “suffer” or experience fear about something that hasn’t happened yet, or disappointed about not having something you want.  Basically, what in the end is making you unhappy is the belief that you need them in order to be happy.  This is an example of attachment.  Non-attachment is a process of becoming aware of the attachment, look for lessons, learn from them, and prevail.  If you want more information on the concept there are plenty of books out there on the topic and the best ones do come from western Buddhist that help make sense of it.

Why Celebrate during Seasonal Transitions?

The 108, for short, is normally completed in celebration of the change of seasons or more specifically solstices and equinoxes.  In September and March we celebrate the Equinox which is the two times when there is balance and harmony due to the days and nights having almost equal length. As we in the northern hemisphere welcome spring, people south of the equator are actually preparing for the cooler times brought by autumn. Autumn is a time of final harvest where you begin to store and prepare for the winter months ahead. In Spring we prepare for a time of greater day light that allows for sustenance, or our food supplies, to be restored.  It is a time of re-birth and transformation.

A great function of the 108-Sun Salutation is that of a milestone, where you prepare, detoxify, strengthen your mind, body, and spirit in anticipation of the months ahead.  Preparing for this event is a great way to "plant" and or “harvest” healthy habits such as balanced nutrition, fitness routines, and "purge attachments.”

Whew!   To continue is a bit painful because I am more of a "do" than "talk" kind of a guy.  Philosophy via a blog is not really easy and like always, I am happy to accept invitations to discuss further over fine wine or other beverages.

Interesting Facts of the Significant and Multi-cultural Number of 108

108 is the number of Upanishads comprising Indian philosophical texts knows as Vedas

108 is the Chinese number representing man
108 is the number of names for Shiva in Hindu philosophy
108 is the number of beads on a Catholic rosary

108 is the number of beads on a Tibetan "mala", a type of “rosary”

108 is the number of names for Buddha
108 is twice the number "54", which is the number of sounds in Sanskrit
108 is six times the number "18" which is a Jewish good luck number
108 is twelve times the number 9, which is the number of vinyasas in a Sun Salutation and eighteen times the number 6, which is the number of days per week that yoga is traditionally practiced
108 is the number of stitches on a baseball!
108 is 27 times 4, that is 27 constellations in the moon's monthly circuit multiplied by four of the four cardinal directions.

The mystery of these numbers also comes from early Indian astronomy. The Indians took this to be the distance between the earth and the sun in sun-diameter units, and the distance between the earth and the moon in moon-diameter units. So, the distance between earth and sun = 108 times sun-diameter, the distance between earth and moon = 108 times moon-diameter, and diameter of the sun = 108 times the earth diameter.

I know what you are saying, “really?” If you ask our best friend GOOGLE you will find that I am not off-my-rocker.

To provide you a bit on attachment, I'll leave you with a quote by the the early 70's pioneering martial arts movie star, philosopher, thinker, and teacher.  This quote, refers to the attribute of being flexible, balanced, and non-attached so that you could quickly adapt and prevail.  I  hope it  clicks for you.

"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves. Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend."

“Turn your face to the sun and the shadows fall behind you.”  ~Maori Proverb

In exactly 2 days and 60 hours Life Time Fitness will be hosting the Fall Equinox 108-Sun Salutations.  If you want to test your physical and mental limits, this is the challenge for you. 

Life Time Fitness Yoga practitioners across the U.S. will challenge themselves during this exciting physically and mentally enduring event.

The entire event is centered on performing the Sun Salutation sequence, a series of 9 yoga poses, 108 times. The best part about it is it’s not a competition – you can do all 108 or only as many as you physically and mentally can, resting whenever necessary. Go here to watch a video of the Sun Salutation sequence.

So, if you’ve ever thought about doing it, make the commitment to yourself now and join us for the 108! 

I’ll be at the Chanhassen, Minnesota LTF club in case any of you want to join me.  Just ask any of the team members for me.  I’ll need some buddies close by to help me through it and look forward to the opportunity of meeting and participating along with you.

Although the event is open to all, there are a few items to take into consideration before Saturday morning. 

Ideally, to complete all 108 requires one to be in good physical condition, be able to execute the poses of the Sun Salutation in good form and with efficiency, and most important of all, know and respect your limitations.   However, since the event is open to all, I highly recommend that you at minimum follow the below guidelines: 

·         Have an idea of the Sun Salutations.  Go here to watch a video of the Sun Salutation sequence.

·         You don‘t have to do all 108.  Decide now or Saturday morning how many you want to do.  Do 1, 12, 20, or all 108.  The most important thing is that you do as many as you safely can complete.

·         Arrive about 10-minutes early and get your mat and space set-up.

·         You can take as many breaks as you need and jump back in when you feel ready.

·         Your breaks can be in the form of Savasana or Child's Pose, or just plain walking away for a few minutes.

·         You don't have to be in sync with the group. You can flow at your own pace if you are familiar with the sequence.

·         Bring a water bottle or your favorite sports drink.  You can stop to drink water whenever you want.

·         If you want to further understand the 108.  Please see any of the past blog/articles in the series.

To check your local times for this event, click here. Hope to see you there!

Next week, I will bring it all together with a post-event write-up that details how I did at the event and a story about the ancient Greek Olympics that talks about your inner spark, your torch, and how to keep it alive through the "BASICS": breath, awareness, silence, intention, compassion, and slowing down.

“The hero is the one who kindles a great light in the world, who sets up blazing torches in the dark streets of life for men to see by.  The saint is the man who walks through the dark paths of the world, himself a light.”  ~Felix Adler

Last week I said that I would share more about this unique tradition and that I would share my training  and practice routine in preparation for the 108-Sun Salutations on September 26, 2009 (going forward I will refer to the event as the 108). 

To be precise, there are 15 days, 21 hours, 31 minutes and 51 seconds until Saturday, September 26---15 days to prepare!

To remind you, this event involves repeating the Sun Salutations 108 times.  If you are new to Yoga or if you are out of practice, you will have to trust me when I say that this is no easy feat.  To complete all 108 requires one to be in good physical condition, be able to execute the poses of the Sun Salutation in good form and with efficiency, and most important of all, know and respect your limitations.  Because of those three simple variables, this event usually has the following guidelines so that everyone can participate:

• Do as many as you want, as many as you safely can.  Do one, two, twelve, twenty-six or any number between 1 and 108.
• You can take as many breaks as you need and jump back in when you feel ready.
• Your breaks can be in the form of Savasana or childs pose, or just plain walking away for few minutes.
• You dont have to be in sync with the group.  You can flow at your own pace if you are familiar with the sequence.
• You can drink water whenever you want.

So, to make sure that we all can safely participate, I will challenge you to prepare yourself, starting now to join the 108.  Please bear with me as I "order" you to make some decisions. 

First, decide on a number of Salutations that you want to complete.  Be realistic!  Remember in the spring I set out to complete 54 after having a major hamstring injury.  Second, check the schedule at your local club and find a couple of Yoga classes that best fits your schedule and attend.  Try not to skip a day.  Third, when you get to class let the instructor know that you are preparing yourself for the 108.  Your instructor will be able to give your further tips to make sure your form is good, that you know how to modify and customize poses, and give you a few good tips to enjoy the process. 

The process,  which is my fourth of these five "orders" and probably the most important.  Although you are working towards an outcome, don't forget that Yoga is a process.  Yoga centers itself on the process rather than the outcome.  To avoid philosophizing, it simply means that between now and the day of the 108, enjoy the practice, enjoy each individual moment as you prepare, feel your body expand and contract with each breath and each pose.  Just feel!  I am sure most of you agree that there is an energizing feeling that we all get when working towards a goal.  You suddenly feel empowered, you have a bounce in your step, you feel like you are floating.  That my friend is power of Yoga.  Your mind and body come together providing your spirit a powerful boost. 

Fifth and final, besides your class, establish your personal practice.  This is important as the extra time outside of class will further help you in preparing for the event.  Plus, the Sun Salutations in the mornings will energize you for the rest of the day.  You dont have to do too many.  I do a series of five before my fitness workout.  If I dont have time for my fitness workout I do 10 to 15 which usually takes me into the a level 3 training zone and provides a great combination of strength, flexibility, core, and cardio.

The Sun Salutation is a simple and flowing routine of calisthenics that is often cited as comprising the whole of Yoga.  It consists of 9 basic poses that are linked together in a routine that provides you general strength, flexibility, and even a minor cardiovascular training effect.    If you can't get your regular workout or to your Yoga class, you're on a business trip, on vacation, or even stuck in the office, just do Sun Salutations.  The best part of it all is that the Sun Salutation is very much like doing a Tai Chi routine.  It is a flowing and meditative practice that just plain makes you feel good!

By the way, please check out the Sun Salutation brief video clip if you need to review or need something to follow as you practice.

I'm almost done and as promised here is my 108 training routine for the next 15 days:

• In the morning, starting with Friday September 11 (Friday, and continuing Monday, Wednesday, Friday, until Wednesday September 23) I will complete 18 Sun Salutations in morning around 5:00 a.m. This will equal to a grand total of 108 Sun Salutations by Wednesday the 23rd.
• I will add more specific shoulder and hip/leg stabilizing exercises to my weight training routine so that I can withstand the plank and lunge poses.
• I am currently training for a 5.5 mile race so I am taking care of my cardiovascular training with running (by the way, if you love Yoga and have been trying to get into running, read the book Chi Running.  I finally found relevancy in running due to this book---thanks Alex!)
• I will continue to work on my right hamstring flexibility to be sure that it does not hamper my asana performance.
• I will practice all of the above while focusing on my breathing and remaining centered.

In my next blog, I will give you perspective on the 108 from an eastern point of view, my western interpretation, some interesting facts, and benefits of having a Yoga practice.

Before I let you go, I will leave you with a great quote and for fun, respond if you know author

"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves. Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend."