The yogic path asks something quiet but persistent of us: self-discipline. In Sanskrit this quality is called tapas, meaning “to heat” or “to burn up.” Tapas is the inner fire that moves us toward change and steady progress. And discipline, in turn, builds the routine and structure that let us live more deliberately.
The most meaningful things in our lives rarely arrive all at once. They grow out of momentum — the kind that gentle, repeated practice generates over time.
Happily, building tapas doesn’t have to be complicated. When it comes to discipline, how you practice matters far more than what you practice. You can begin with something small and devote yourself fully to that one thing. If you’re not sure where to start, try a single sun salutation each day.
What Is a Sun Salutation?
A sun salutation, or surya namaskar, is a flowing sequence of roughly twelve postures linked together by the breath. Traditionally, the sequence was practiced as a way to honor the sun. The ancient yogis taught that we each carry the outer world within us — and that the sun is an external reflection of an inner sun, seated in the heart, where wisdom and higher awareness reside.
Today, sun salutations are most often practiced to warm, strengthen, and align the body. The sequence forms the backbone of many flowing (vinyasa) practices, and works equally well as a warm-up or as the main focus of a session.
The Surya Namaskar Sequence
Sun salutations can be practiced at any time, though the early morning is an especially auspicious moment to greet the day. Beginning with even a short practice — however many rounds you have time for — is both a wonderful way to build discipline and a grounding way to gather your energy before the day’s tasks.
A complete round moves through these postures:
- Mountain Pose (Tadasana)
- Upward Salute (Urdhva Hastasana)
- Forward Fold (Uttanasana)
- Half Forward Bend (Ardha Uttanasana)
- Forward Fold (Uttanasana)
- Plank (Kumbhakasana)
- Four-Limbed Staff Pose (Chaturanga Dandasana)
- Upward-Facing Dog (Urdhva Mukha Svanasana)
- Downward-Facing Dog (Adho Mukha Svanasana)
- Forward Fold (Uttanasana)
- Half Forward Bend (Ardha Uttanasana)
- Mountain Pose (Tadasana)
Repeat as many rounds as feel good in your body.
Building Discipline Through Repetition
We cultivate tapas by returning to the practice consistently, and by drawing our awareness deep into the sensation of each pose.
One traditional way to deepen discipline is to practice 108 sun salutations in a single sitting. (Don’t worry — any number is perfectly fine.) The number 108 is considered sacred and appears throughout the ancient Vedic texts. A round of 108 has traditionally been reserved for the turning of the seasons, though it can be practiced any time you feel called to it.
Gentler ways to weave the practice into daily life:
- Move through five rounds first thing in the morning.
- Anchor a short sequence to a habit you already have — while the kettle heats, before a meal, or just before bed.
- Pair your movement with a mantra that resonates with you.
A Few Reasons to Practice
Sun salutations offer a generous range of physical, emotional, and contemplative gifts. The sequence lengthens and strengthens the body while filling it with prana (life force) through the breath. Many people find it warms and opens the body, eases tension, lengthens the spine, and brings a settled, grounded quality to the mind.
The practice is also an invitation to devotion. The word namaskar means “to bow” — to recognize the sacred within all things, and within yourself. Approached with intention, surya namaskar becomes far more than physical movement.
That intention deepens further when the sequence is paired with mantra. The combination of movement, breath, and sound can help you feel the practice come alive. As you move, you might silently chant a phrase that speaks to you, or use the Gayatri Mantra to honor the sun.
What Is a Mantra?
Mantras are sacred sounds, words, or phrases, recited aloud or silently. Many Sanskrit mantras were composed thousands of years ago by ancient sages as tools for turning inward. In Sanskrit, man means “mind” and tra means “to carry across” — so a mantra is, quite literally, a vehicle that carries the mind out of its chatter and into stillness.
The vibration of the ancient Sanskrit syllables is often described as a gentle anchor for attention. Many people find that chanting helps quiet the mental noise and brings a sense of ease and focus. When the mind wanders into worry, a mantra is like a soft thread that draws it home again.
What Chanting Can Offer
Many practitioners find that chanting mantra helps them:
- Settle the mind and body
- Release a sense of tension
- Redirect attention toward a more positive state
- Deepen concentration
- Move energy and steady the breath
How to Chant
There’s no single right way. Most people chant aloud, but a mantra can also be whispered, recited silently, or even written out. Much of the experience comes from the vibration of the sound itself.
If you’re unsure of a mantra’s pronunciation, there are many recordings online — listen, then sing along. The next time you feel scattered or anxious, experiment with quietly chanting whichever mantra resonates. Afterward, pause and notice: how did it feel?
Japa: Mantra as a Discipline
Japa is the practice of repeating a mantra with the help of a mala — a strand of 108 beads. The mala keeps gentle count as you move one bead at a time toward the tassel. Choose a number of repetitions that feels right (108 is traditional, but any number works), holding one bead per repetition until you arrive at the end of the strand. Japa is a beautiful and simple way to fold discipline into daily life.
A Few Mantras to Explore
The most familiar mantra is “OM” (or “AUM”), considered the primordial sound of the universe. Here are a few others:
Shanti Mantra
A humble prayer for guidance along the path. In the translation below, the unreal refers to what binds us to fleeting things, while the real is the eternal self.
Om Asato Ma Sad Gamaya
Tamaso Ma Jyotir Gamaya
Mrityor Ma Amritam Gamaya
Om, Shanti, Shanti, Shanti
Lead me from the unreal to the real / from darkness to light / from death to immortality / Om, peace, peace, peace.
Ganesh Mantra
Ganesh is honored as the remover of obstacles, inner and outer. A simple, beloved mantra to chant daily:
Om Gam Ganapataye Namaha
Gayatri Mantra
A universal prayer often called the essence of all mantras, traditionally chanted for clarity and illumination. Lovely to offer before or after sun salutations, as it honors the sun:
Om Bhur Bhuvaha Swaha
Tat Savitur Varenyam
Bhargo Devasya Dhimahi
Dhiyo Yo Nah Prachodayat
May we contemplate the radiant glory of the sun; may that light inspire our minds.
Our path is hard to travel without tapas. Just as no one writes a book in a single day, discipline is something we weave gently into ordinary life. The fire of tapas takes time to build — but it grows a little stronger each time we show up to the mat and stay devoted to our own unfolding.
So I’ll leave you with a question: what is one small step you could take this week to welcome these ancient practices into your day?