What to expect and how to make it through a Yoga Mala, 108 Sun Salutations
So you’re thinking about practicing a Yoga Mala, 108 sun salutations?
In this context it is the practice of 108 sun salutations.
A mala, meaning garland in Sanskrit, is a circular, continuous form. You have probably heard of, seen, or even worn or meditated with a yoga mala necklace or bracelet. These are used during japa meditation to help keep track of how many times you chant a mantra, how many breaths you take, how many times you say an affirmation, etc.
In this practice of 108 Sun Salutations the teacher will often use a mala bead necklace with 108 beads to keep track of how many rounds of sun salutations have been completed. Each time a round is complete, the teacher can move one bead through their hand.
A yoga mala, the physical practice is like a mini yoga marathon that puts to the test your physical and mental endurance. The body is the mala, the breath is the mantra, and each round within the mala serves as an offering. Each fold, bowing down, each upward facing dog opening your heart.
Your mind may come up with a lot of reasons you can’t do it, can you put those thought fluctuations to the side? Can you instead focus on here and now, being present, and adapting as needed? It is a cleansing and purifying process of body, mind, and spirit. There’s a tremendous power in the process, even if you do not fully complete it.
Why the number 108?
Why 108 Sun Salutations in a Yoga Mala? This is a bit open to interpretation, but there are also many answers! The number 108 is sacred and significant in many ways, appearing in a range and variety of disciplines from astronomy to yoga. Here are a few - there are 108 upanishads, 108 tanras, 108 marma or sacred points in ayurveda, according to numerology 108 equals 9 which symbolizes universal love and awakening, the distance between the Sun and Earth is roughly 108 times the Sun’s Diameter, there are 108 sacred sites in India, there are 54 letters in the Sanskrit alphabet and each has masculine and feminine, 54 times 2 is 108. Whichever you believe to be the reason, it seems it is a very important and sacred number.
Tips on how to make it through
Use the restroom first - one less thing to worry about
No jumping to transition during the sun salutation,
unless you need it.
Don't worry about counting! The teacher will count for you, again one less thing for you to worry about.
Take out extra fidgeting and adjusting in your movements, save your energy and move as efficiently as you can.
Don’t speed up, try to keep the pace to conserve your energy and move as a team effort.
If you can’t keep the pace, either make a modification or take a break
Breathe, and breathe louder than your thoughts when they try to distract you.
It’s a journey and an experience, it shifts and changes throughout the process. During a yoga mala your thoughts might oscillate between critiquing yourself, despair of when will this end, to hope, lightness, euphoria, and bliss. This is how the mind works, and the yoga mala really puts it under a microscope. Roll with it, and keep bringing your focus back to here and now - and to your breath and movements.
Let the breath of those around you, and the energy of those around you carry you through..it is a team effort. This is a journey, we are on it individually but also together as a team effort. We support one another with our effort, breath, and endurance. You will carry one another at different times. You’re stronger than you think. It’s the same length as a regular yoga class but less room for distraction.
Ok.. but what if I can’t make it through 108 Sun Salutations?
I think you will, especially if you remember your options! Drop your knees in chaturanga dandasana, bend your knees in folds, take child's pose when you need. Take a break and meditate, visualize yourself moving through the sun salutations with eyes closed.
As a practitioner and teacher, I find both sides to be a beautiful experience. It definitely puts you to the test mentally and physically...but when you see that you’re capable of more than you thought - it may have you question where else you may be more capable than you think!
What do you think?
Is this what you expected to hear? Do you feel ready to practice a yoga mala - or at least more prepared? Share with me in the comments! You’ve got this.
Join us on June 20th at 7pm est in Massapequa or via zoom for Summer Solstice Yoga Mala!
Lauren is a 500 hour experienced yoga teacher, prenatal yoga teacher, holistic health coach, and birth doula. She understands we are all so unique and have different needs, and she loves to really personalize her approach to the clients and students she works with. Her mission is to be a supportive guide and informative resource. Committed to meeting you where you are at and sharing tools that can be healing and transformative.
Set up a consultation call today to discuss your needs and how Lauren can best support you.
