Lesson 4: Traditional Practice Guidelines

Time of Day: Why Sunrise Matters

Traditionally, Surya Namaskar is practised at sunrise, facing east.

Why? Because sunrise is a transition point—a threshold between darkness and light, rest and activity, sleep and consciousness. In Ayurveda, this time is known as the Brahma Muhurta—roughly 90 minutes before sunrise—when the energy of the day is said to be most sattvic (clear, calm, and spiritually charged).

This isn’t just poetic. Morning practice sets the tone for the nervous system. A few rounds of breath-led movement early in the day regulate cortisol levels, stabilise energy, and help set your focus for everything that follows.

But here’s the important bit:
If sunrise isn’t possible in your schedule, don’t abandon the practice. Instead, approach whenever you do it with a sunrise mindset: a sense of renewal, presence, and reverence. You’re not just fitting in movement—you’re beginning again.

Empty Stomach: Why It Matters

Traditionally, Surya Namaskar is practised on an empty stomach, or at least 2–3 hours after eating.

The reason is simple: digestion requires blood flow and energy. So does dynamic movement. If you practise right after a meal, the body has to divide its resources—and neither system functions optimally.

From a yogic perspective, eating anchors us to the earth—it draws our energy down. A fasted practice, in contrast, is light, clear, upward-moving. It supports both breath and subtle awareness.

If you’re practising early in the morning, a glass of warm water with lemon or a pinch of salt is often enough to support hydration without disturbing this clarity.

How Many Rounds? The Power of Repetition

Twelve is the traditional number of rounds for a complete daily practice (6 per side).
Each round includes both a right and left side, honouring the balance of energies—masculine and feminine, solar and lunar, Pingala and Ida.

However, many practitioners will vary the number based on time, energy, or intention. Even three rounds, done slowly and with full attention, can change the quality of your day.

At the other end of the spectrum lies the powerful practice of 108 rounds.

Why 108? Cosmic Mathematics & Yogic Symbolism

You’ll often hear the number 108 described as “sacred” in yoga. But what makes it so?

There are several layers of meaning—spiritual, astronomical, and anatomical:

• Cosmic Alignment:
  The average distance between the Earth and Sun is roughly 108 times the diameter of the Sun. The same is true for the Earth and Moon. This ratio isn’t symbolic—it’s literal. A hidden symmetry between bodies.

• Mala Beads & Mantra:
  A traditional mala contains 108 beads, used for mantra repetition (japa). The idea is that 108 repetitions anchor the mind and create enough rhythm to shift consciousness.

• Energy Pathways:
  According to yogic anatomy, there are 108 marma points—vital intersections of energy—throughout the body.

So when you perform 108 rounds of Surya Namaskar, you’re not just engaging in an endurance test. You’re entering a kind of ritual purification—a journey through the inner solar system of your own being.

These extended practices are traditionally performed at the change of seasons, on solstices or equinoxes, or to mark personal transitions—birthdays, losses, fresh beginnings.

That said, this level of practice requires preparation, pacing, and care. It’s not about perfection. It’s about intention, surrender, and listening.

The Ritual of Preparation

Here are a few traditional elements that support Surya Namaskar as a sacred daily ritual:

• Face East if possible—greet the rising sun.

• Start with a moment of stillness—hands at heart, eyes closed, connecting to breath.

• Set an intention—it can be simple: “to be present,” “to move with ease,” or “to begin again.”

• Use mantras (optional): Traditionally, each pose of the twelve-step sequence is associated with a name of the sun—Aditya, Bhaskara, Mitra, etc. You might choose one word to carry with you, or simply let the breath be your mantra.

Remember: ritual doesn’t require incense or robes. It just requires attention.

Summary: Traditional Guidelines, Modern Wisdom

• Time of Day: Sunrise is ideal—but presence is more important than the clock.

• Empty Stomach: Supports lightness, clarity, and optimal energy flow.

• Repetition: 12 rounds is traditional. 108 rounds is a deeper ritual, performed on significant days.

• The Number 108: Symbolically and cosmically linked to harmony, wholeness, and balance.

• Ritualising Practice: Even a brief practice can become sacred when done with breath, focus, and intention.