Sun Salutations - Surya Namaskarasana

Sun Salutations are invigorating, and practicing them regularly can significantly improve your strength and stamina. They move your spine through flexion and extension, strengthen your core, stretch your body, and connect you to your breath.

Surya Namaskarasana A

SURYA NAMASKAR A - SUN SALUTATION A

A flowing sequence of postures that links breath with movement. It is a foundational sequence in

many styles of yoga, especially ashtanga and vinyasa flow practices. Used to warm up the body

with the breath, to build heat in the practice and to focus the mind with movement.

STEP-BY-STEP BREAKDOWN

Each movement is typically done on one breath: inhale or exhale.

1. Tadasana (Mountain Pose)

- breathe

- Stand tall at the top of your mat, feet together or hip-width apart. Hands at heart

center or by your sides. Engage thighs, lift through the crown.

2. Urdhva Hastasana (Upward Salute)

- Inhale- Sweep the arms overhead, palms facing or touching. Gaze can follow the hands

(optional).

3. Uttanasana (Standing Forward Fold)

- Exhale

- Hinge from the hips, fold forward with a long spine. Bend the knees slightly if

needed.

4. Ardha Uttanasana (halfway lift/ lengthen)

- Inhale

- Lift the torso halfway up, spine long, hands on shins or fingertips on the mat.

Gaze slightly forward.

5. Chaturanga Dandasana (four-limbed staff pose) or (high plank to low plank transition)

- Exhale

- Plant the hands, step back (into high plank) or jump back (into low plank), then

lower halfway down. Elbows hug close to ribs at 90 degree angle

6. Urdhva Mukha Svanasana (Upward-Facing Dog)

- Inhale

- Push through the toes, press palms into the earth, straighten the arms, lift chest

forward and up, thighs off the mat. Shoulders away from ears. Core is strong.

.7. Adho Mukha Svanasana (Downward-Facing Dog)

- Exhale

- Roll over the toes and press back into down dog. Feet hip-width apart, hands

shoulder-width. Spine long, heels energizing down.

- Hold for 5 breaths.

8. Step or jump to the front of the mat

- Inhale

- Return to Ardha Uttanasana (halfway lift).

9. Uttanasana (Forward Fold)

- Exhale

- Fold deeply again over the legs.

10. Urdhva Hastasana (Upward Salute)

- Inhale

- Rise to stand, sweeping arms overhead.

11. Tadasana (Mountain Pose)

- Exhale

- Bring hands to heart or by your sides.

REPEAT SUN SALUTATION A (3-5 times)

Surya Namaskarasana B

SUN SALUTATION B (Surya Namaskar B) builds upon Sun Salutation A by adding a few extra

postures - Chair Pose (Utkatasana) and Warrior I (Virabhadrasana I). It’s a bit more dynamic and

energizing, often used in vinyasa and ashtanga yoga. This version builds heat, strength, and sta-

mina, especially in the legs and shoulders.

STEP BY STEP BREAKDOWN

- Each movement is generally coordinated with the breath- one breath per movement

1. Tadasana (Mountain Pose)

-Start standing tall at the top of your mat.

2. Utkatasana (Chair Pose)

- Inhale

- Bend the knees, sink the hips back, arms reach up alongside the ears. Weight in the

heels.

3. Uttanasana (Forward Fold)

- Exhale

- Fold forward from the hips, hands to the mat.

4. Ardha Uttanasana (Halfway Lift)

- Inhale

- Spine long, hands on shins or fingertips on the floor.

5. Chaturanga Dandasana (Low Plank)

- Exhale

- Step or jump back and lower halfway, elbows hug in.

6. Urdhva Mukha Svanasana (Upward-Facing Dog)

- Inhale

- Chest lifts, thighs off mat, shoulders back.

7. Adho Mukha Svanasana (Downward-Facing Dog)

- Exhale

8. Virabhadrasana I (Warrior I) – Right Side

- Inhale

- Step the right foot forward, spin the back heel down, (approx. 45 degree angle) rise into

Warrior I. Hips square, arms reach up.

9. Chaturanga Dandasana (Low Plank)

- Exhale

- Hands to mat, step back, lower halfway.

10. Urdhva Mukha Svanasana (Upward-Facing Dog)

- Inhale

11. Adho Mukha Svanasana (Downward-Facing Dog)

- Exhale

12. Virabhadrasana I (Warrior I) – Left Side

- Inhale

- Step the left foot forward, spin the back heel down, rise into Warrior I.

13. Chaturanga Dandasana (Low Plank)

- Exhale- Hands to mat, step back, lower halfway.

14. Urdhva Mukha Svanasana (Upward-Facing Dog)

- Inhale

15. Adho Mukha Svanasana (Downward-Facing Dog)

- Exhale

-Hold for 5 breaths.

16. Step or jump forward

- Inhale into Ardha Uttanasana (Halfway Lift)

17. Uttanasana (Forward Fold)

- Exhale

18. Utkatasana (Chair Pose)

- Inhale

19. Tadasana (Mountain Pose)

- Exhale

REPEAT SUN SALUTATION B (3-5 times)