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."