Surya Namaskara A & B
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Surya Namaskara A & B -by Shweta Thakur-
Surya Namaskar means salute to the sun and its origin lies in the worship of Hindu Solar God.The sequence of surya namaskar is reputed to stabilize the mind and bring contentment.The asanas in the sequence are structured in such a way that it stretches the spine backwards and forwards rhythmically.It is a complete meditative technique in itself since it includes asanas,pranayama,mantra and mudra.It helps an individual to vitalize and unblock the whole body system.
Symbolically the act of bringing the hands in prayer at the beginning of sun salutation is a devotional one representing the surrender of self to the universal spirit or higher consciousness which is said to be within and outside ourselves.The movement are best performed by repeating a specific mantra to help focus the mind.There are two levels of salute to the Sun(A and B).Together they form an excellent warm-up routine which limbers the spine,creates internal heat in the body and prepares it for the rest of the sequence.Each full sequence should be repeated five times.
Surya Namaskara A
| Name of asana | Breath | Movement | Beginners |
| Samasthiti | Focus on your breathing | Stand straight with your feet and knees together tucking your chin and elongating your spine.Bring hands in prayer at the centre of your chest. | |
| Urdhva Vrikshasana | Inhale | Raise the arms above your head until your palms are touching.lean your head back and gaze on your thumbs. | |
| Uttanasana A | Exhale | Bend forward from the hips keeping your back straight.Bring hands to either side of your feet and head between your knees.gaze on tip of the nose. | You can bend the knees If it is not possible to the touch the floor. |
| Uttanasana B | Inhale | Lift your head up keeping your hands flat on the floor and gaze on tip of nose. | Come up on your finger tips |
| Chaturanga Dandasana | Exhale | Using the strength of your hands jump back into press-up position with just the toes and plams of your hand touching the floor.keep the feet hips width apart. | You can come to a knee-chest -chin positon. |
| Urdhva Mukha Shvanasana | Inhale | Roll over your toes on the tops of the your feet and bring the chest forward and up through your arms to look up | Can rest the thighs on the floor if it is difficult to keep them off the mat. |
| Adho Mukha shvanasana | Exahle | Pushing into the palms,roll back over your toes onto the soles of your feet.Pull your hips up into the air and tuck your chin down to gaze on your navel. | Can rest on our toes if it is difficult to bring he heels down. |
| Uttanasana B | Inhale | Bend your knees and jump into a forward bend with the head up. | Can step the feet forward between the hands one at a time. |
| Uttanasana A | Exhale | Take the head down towards the knee. | If head is not toching the knee ,you can keep it at a position as comfortable keeping the legs straight. |
| Urdhva Vrikshasana | Inhale | Stand tall and bring your handa in a prayer positon above your head. | |
| Samasthiti | Exhale | Draw your hands in the straight line to the centre of your chest. |
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Surya Namaskar B
| Name of asana | Breath | Movement |
| Utkatasana | Inhale | As you lift your hand in a prayer postion above your head,bend you legs as if you are about to sit.Grip your knees together and lean the weight of the body onto your heels.Keep the tail bone tucked in and engage your bandhas. |
| Uttanasana A | Exhale | Lean into the forward bend taking the head between your kness. |
| Uttanasana B | Inhale | As your lift your head and trunk ,straighten your arms while keeping your hands flat on the floor. |
| Chaturanga Dandasana | Exhale | Jump or step back to a press-up postion. |
| Urdhva Mukha shvanasana | Inhale | Push into the palms of your hand and roll over onto the tops of your feet. Lift your chest and bend your back. |
| Adho Mukha shvanasana | Exahle | Pushing into the palms,roll back over your toes onto the soles of your feet.Pull your hips up into the air and tuck your chin down to gaze on your navel. |
| Virabhadrasana A | Inhale | Step your right foot forward taking it between your hands.Raise your trunk and lift your arm up in the prayer position above your head.keep the shoulders down.the left leg should remain straight. |
| Chaturnaga dandasana | Exhale | Bring your hands down to floor and take your right foot back so that both feet are in line and then lower yourself into a press-up position. |
| Urdhva Mukha shvanasana | Inhale | Roll over your toes and using the strength of the arms lift your chest up . |
| Adho mukha shvanasana | Exhale | Pushing into the palms,roll backward over your toes taking the heels down to the floor.Pull your hips up into the air and tuck your chin down to gaze on your navel. |
| Virabhadrasana | Inhale | Bring the left foot between your hands and lift your trunk and rise your arms above the head in the prayer position. |
| Chaturnaga Dandasana | Exhale | Bring your hands down to the floor and bring your left foot in line with your right and then lower yourself into a press-up position. |
| Urdhva Mukha shvanasana | Inhale | Roll onto your toes,straighten your arms and lift your chest up to look at third eye. |
| Adho Mukha Shvnasana | Exhale | Pushing into your palms roll backward over your toes taking the heels down to the floor.Tuck the chin in and pull your hips up into the air. |
| Uttanasana B | Inhale | Bend your knees look in front and either jump or step in front bringing your feet together between the hands.Keep your head raised to gaze onto tip of your nose. |
| Uttanasana A | Exhale | Take the head down to your knees |
| Utkatasana | Inhale | Bend your knees and lift your hands in the prayer position above your head looking up towards your thumbs. |
| Samasthiti | Exhale | Straighten your legs and lower your arms by the side of your body |
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Full explanation of Surya Namaskara A & B including names, breath and movement
-by Andrea Brady-
Surya means the sun and Namaskara is a greeting of honour and respect to the divinity present in each of us. The entire foundation of Ashtanga yoga is based upon the dynamic flow Surya Namaskara A & B, it is the birth place of the practice.
By beginning with this tradition it welcomes the new day preparing for the asanas, heating up the body, toning the muscles, quickening and intensifying the respiration and cardiac rhythm.
The sun salutations are not only done to prepare the body for the practice ahead but are also a complete exercise within themself. Some of the benefits from doing these include toning up the digestive system, massages the inner organs, activates digestion, ventilates lungs and oxygenates breath. All in all the whole process has a detoxifying effect on the body both internally and externally.
Sun Salutations establish the connection of movement and breath, uniting body mind and spirit; they help us to connect with our own internal rhythm and generate internal heat in the process.
Below we will verbally guide our way through this process including names, instructions, drishti points. We may highlight certain benefits relevant to the specific asanas.
Surya Namaskara A
1/Ekam: Samasthit
Toes together, heels slightly apart, spine long. Relax shoulders and the jaw and gaze softly ahead. Begin to connect with the breath.
2/Dve: Urdhva Vrikshasana
Inhale fully; draw arms above the head, allow the gaze to follow the thumbs.
3/Trini: Uttanasana
Exhale, fold forward hinging from the hips, send the forehead to the knees. Feel a deep stretch in the hamstrings, depth will come in this posture, but maintaining a straight spine is far more important. Take 5 deep breaths……. This posture can help relieve those suffering from headaches and insomnia.
4/Chatauri: Ardvha Uttanasana
Inhale, gaze forward, lengthen the spine, if its difficult to do this with the palms on the floor, bring the hands to the shins and open the heart.
5/Pancha: Chaturanga Dandasana
Exhale, step or jump back to a plank position and slowly lower to the ground, keeping the elbows in. the feet should be hip with apart. This posture is great for core strength, toning the abdomen and strengthening the back.
6/Shat: Urdhva Mukha Svanasana
Inhale, roll onto tops of feet and gaze to sky opening the chest and engaging the legs into an upward dog. Try and keep space between the shoulders and the ears also lifting the chest.
7/Sapta: Ahdo Mukha
Exhale, push back into downward dog. Lift the hips, spread the fingers and toes wide and open the backs of the knees to the sky sending the heels towards the ground. Take 5 deep even breaths. Enjoy this posture, it is very energising and stretches and strengthens the entire body. If you want to, you can pedal the feet, or gently turn the head from side to side to relieve any tension.
8/Ashta: Uttanasana B
Inhale, jump or walk the feet to the hands and gaze forward with a straight spine.
9/Nava: Uttanasana
Exhale, swallow dive the hands to the feet gazing at the tip of the nose.
10/Dasha: Urdhva Vrikshasana
Inhale, raise the arms above the head, gaze at the thumbs and grounding the feet into the earth beneath you.
* Repeat 5 times
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Surya Namaskara B
1/Ekam: Samasthiti
Spread the weight evenly though the feet, let the arms hang either side of the torso. Gaze to the horizon.
2/Dve: Utkatassana
Inhale, raise the arms above the head, bend the knees, filling the lungs fully, gaze to thumbs.
3/Trini: Uttanasana
Exhale, folding forward sending the head to the knees.
4/Chatauri: Uttanasana B
Inhale, open the chest and gaze forward keeping a straight spine.
5/Pancha: Chaturanga Dandanasana
Exhale into a plank position and lower into chaturanga, keep the gaze to the horizon.
6/Shat: Urdvha Mukha
Inhale, straighten the arms, roll onto tops of feet, engage the legs and lift the chest high.
7/Sapta: Ahdo Muka
Exhale, lift the hips back and push back into downward dog, lengthen the spine creating a V shape.
8/Astau: Virabhadrasana A
Inhaling, send the right foot forward between the hands and raise the arms above the head palms touching. Bend the right knee keep the left leg straight with the foot pressed into the floor. Warrior 1.
9/Nava: Chaturanga Dandasana
Exhaling, step back into Chaturanga and slowly lower the body to the ground.
10/Dasha: Urdvha Muhka
Inhale, straighten arms, open heart and gaze to sky.
11/Ekaadasha: Advha Mukha
Exhale, push back to downward dog gazing to navel.
12/Dvaadasha: Virabhadrassana A
On the inhale, send the left leg between the hands, raise the arms, bend the left knee, straighten the right leg, pressing into the right foot
13/Trayodasha: Chaturanga Dandasana
Exhale push back into plank and lower. Keep feet hip distance apart.
14/Chataurdasha: Urdvha Mukha
Inhale, roll onto tops of feet, feel an opening across the chest and gaze to sky.
15/Panchdasha: Advha Mukha
Exhale, lift hips back into a downward dog. Engage muscles above the knees. Send heels to the ground.
16/Shodasha: Ardvha Uttanasana
Inhale, float or step the feet to the hands, place fingertips to floor and extend the spine gazing to the horizon.
17/Saptadasha: Uttanasana
Exhale fold forwards, hinging from the hips sending the chest to the thighs, but maintaining a straight spine.
18/Ashdaadasha: Utkattasana
Inhale, bend knees, sweep arms up and gaze at thumbs.
19/Navadasha: Samastithi
Exhale, lower the arms by the sides and straighten the legs and feel the connection to the breath and a grounding to the earth.
*Repeat 5 times
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Surya Namaskara A & B -by Rebecca Greening-
In English, Surya Namaskara translates to sun salutation or salute to the sun. The name was derived from expressing devotion to Surya, the solar deity in Hindu Pantheon. Surya namaskara’s originated in Hatha yoga and today often form part of many yoga practices. The postures used for each type of yoga may vary and the below relates to those used within a traditional Ashtanga yoga series. An ashtanga yoga practice begins with surya namaskara A, traditionally 5 rounds, followed with surya namaskara B, again traditionally 5 rounds.
These asanas are the foundation of an ashtanga yoga practice as they begin the connection between movement and breath, setting the rhythm for the practice and calming the mind. They help to warm the body for the following postures as well as strengthening and stretching within the body.
Surya Namaskara A Sequence
Samasthiti
Meaning: Samasthiti translates to standing upright.
Steps: The posture starts by standing at the top of your mat, feet together so that toes are touching and heels slightly apart. Legs should be activated and the spine should be long. The drishti should be to the front, bandhas activated and using ujjayi breath.
Benefits: This posture helps to improve general posture, strengthen legs and firm abdomen and buttocks.
1 (Ekam ) Urdhva Vrikshasana
Meaning: The translation for Urdshva Vrikshasana is the upward tree position.
Steps: On an inhale raise both arms up to the sky, palms together and gazing towards the thumbs.
Benefits: As above for Samasthiti
2 (Dve) Uttanasana A
Meaning: Uttanasana means a stretched posture.
Steps: On the next exhale fold fully forward taking the chest towards the knees. Both hands are placed flat on the ground beside the feet, if possible. Dristhi should be to the nose.
Benefits: Calms the brain, stretches hamstring, calves and hips,
3 (Trini) Uttanasana B
Meaning: As above, Uttanasana A
Steps: Inhale and lengthen the spine to a flat back. Dristhi should be towards the nose, forward to the horizon.
Benefits: As above, Uttanasana A
4 (Catvari) Chaturanga Dandasana
Meaning: Four limbed stick posture.
Steps: On the next exhale bend the knees and step or jump back and lower down to chaturanga dandasana. Your feet should be hip width apart and elbows kept close to the body line as you lower down.
Benefits: Strengthens arms, wrists and back and tones your abdomen
5 (Panca) Urdhva Mukha Shvanasana
Meaning: Urdvha Mukha Svanasa in English translates to upward facing dog posture.
Steps: Inhale and push up into upward dog. Straighten the arms, tops of the feet are flat on the floor and legs are fully engaged so that thighs are lifted of the ground. Shoulders should be away from the ears, open the chest. Dristhi point is the nose
Benefits: Helps to improve posture, strengthening the spine, arms and wrists, stretching the chest.
6 (Sat) Adho Mukha Shvanasana
Meaning: The English translation is downward facing dog position
Steps: Exhale and push back and lift the hips into downward dog. Fingers and toes should be spread wide, pushing through both the palms of the hands and the heels of the feet. Raise the tailbone high and gaze towards the navel. This posture is traditionally held for 5 long ujjayi breaths.
Benefits: Downward dog helps to calm the mind and brain, gives a full stretch through shoulders, hamstrings, calves, feet, hands, legs and spine. It also strengthens the arms and legs.
7 (Sapta) Uttanasana B
Inhale and move to Uttanasana as described above in point 3 (trini)
8 (Astau) Uttanasana A
Exhale and fold into Uttanasana A as described above in point 2 (dve)
9 (Nava) Urdhva Vrikshasana
Inhale and raise both arms to the sky as described above in point 1 (Ekam)
10 (Dasa) Samasthiti
Exhale into Samasthiti as described above
After the last Samasthiti posture of the fifth sequence of Surya Namaskara A you then complete five of the below sequence.
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Surya Namaskara B Sequence
1 (Ekam) Utkatasana
Meaning: Difficult posture or fierce posture
Steps: Inhale, bend the knees and send both arms to the sky. The back stays straight, shoulders away from the ears. The drishti point is to the thumbs.
Benefits: This posture helps to strengthen ankles, thighs, calves and spine. It also stretches the shoulders and chest.
2 (Dve) Uttanasana A
Meaning: Uttanasana means a stretched posture.
Steps: On the next exhale fold fully forward taking the chest towards the knees. Both hands are placed flat on the ground, if possible, beside the feet. Dristhi should be to the nose.
Benefits: Calms the brain, stretches hamstring, calves and hips,
3 (Trini) Uttanasana B
Meaning: As above, Uttanasana A
Steps: Inhale and lengthen the spine to a flat back. Dristhi should be towards the nose, forward to the horizon.
Benefits: As above, Uttanasana A
4 (Catvari) Chaturanga Dadasana
Meaning: Four limbed stick posture.
Steps: On the next exhale bend the knees and step or jump back and lower down to chaturanga dandasana. Your feet should be hip width apart and elbows kept close to the body line as you lower down.
Benefits: Strengthens arms, wrists and back and tones your abdomen
5 (Panca) Urdvha Mukha Shvanasana
Meaning: Urdvha Mukha Svanasa in English translates to upward facing dog posture.
Steps: Inhale and push up into upward dog. Straighten the arms, tops of the feet are flat on the floor and legs are fully engaged so that thighs are lifted of the ground. Shoulders should be away from the ears, open the chest. Dristhi point is the nose
Benefits: Helps to improve your posture, strengthening the spine, arms and wrists, stretching the chest.
6 (Sat) Adho Mukha Shvanasana
Meaning: The English translation is downward facing dog position
Steps: Exhale and push back and lift the hips into downward dog. Then step the right foot forward between the hands and turn the left foot 45 degrees.
Benefits: Downward dog helps to calm the mind and brain, gives a full stretch through shoulders, hamstrings, calves, feet, hands, legs and spine. It also strengthens the arms and legs.
7 (Sapta) Virabhadrasana A – Right side
Meaning: The English translation for this posture is the warrior posture.
Steps: Inhale and bend the right leg keeping the left leg straight, raise both arms to the sky and gaze to the thumbs.
Benefits: A stretch throughout many areas of the body including chest, lungs, shoulders, neck, belly, groins, thighs, calves, hips, abdomen and ankles. Strengthens the legs and builds stamina in the core muscles.
8 (Astau) Chatarunga Dadasana
Exhale and frame the foot with both hand and step back and lower down into chatarunga dadasana as described above in point 4 (catvari).
9 (Nava) Urdhva Mukha Shvanasana
Inhale and push up into upward facing dog as described in point 5 (panca).
10 (Dasa) Adho Mukha Shvanasana
Exhale and push back lifting the hips into downward facing dog as described in point 6 (sat). Then step the left foot forward between the hands and turn the right foot 45 degrees.
11 (Ekadasa) Virabhadrasana A – Left Side
Meaning: The English translation for this posture is the warrior posture.
Steps: Inhale and bend the left leg keeping the right leg straight, raise both arms to the sky and gaze to the thumbs.
Benefits: A stretch throughout many areas of the body including chest, lungs, shoulders, neck, belly, groins, thighs, calves, hips, abdomen and ankles. Strengthens the legs and builds stamina in the core muscles.
12 (Dvadasa) Chaturanga Dadasana
Exhale and frame the foot with both hands and step back and lower down into chatarunga dadasana as described above in point 4 (catvari).
13 (Trayodasa) Urdhva Mukha Svanasana
Inhale and push up into upward facing dog as described in point 5 (panca).
14 (Caturdasa) Adho Mukha Svanasana
Exhale and push back and lift the hips into downward dog. Fingers and toes should be spread wide, pushing through both the palms of the hands and the heels of the feet. Raise the tailbone high and gaze towards the navel. Hold the posture for 5 deep ujjayi breaths
15 (Pancadasa) Uttanasana B
Inhale and jump or step forward, lengthen the spine to a flat back. Dristhi should be towards the nose, forward to the horizon.
16 (Sodasa) Uttanasana A
Exhale fold fully forward taking the chest towards the knees as described in point 2 (dve).
17 (Saptadasa) Utkatasana
Inhale, bend the knees and send both arms to the sky. The back stays straight, shoulders away from the ears. The drishti point is to the thumbs.
18 (Astadasa) Samsthiti
Exhale into Samasthiti as described above
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Surya Namaskara A & B -by Shikma Jacoby-
Surya Namaskara- the sun salutation, is the first step of the physical Yoga practice.
This stage is highly important for the rest of the practice as it acts as a warm up to the body and helps get in to a meditative state.
As well, it help you start breath with the flow of movement.
It is very symbolic that we ‘salute’ the sun as the sun is the power of all and the source of life to everything in the world as we know it.
Like the sun gives us the energy to live, through the practice of Yoga we create energy and transform energy in our body mind and soul.
Surya Namaskara A
-Samasthiti- Come to the front of the mat, put your feat together and your heels slightly apart.
Put your hand in prey in front of your heart.
Engage your core.
Engage your thighs.
Draw your shoulders away from your ears.
-Inhale- Urdhva Vrikshanasana- lift you arms to the sky palms together, gaze at your thumbs.
-Exhale- Uttanasana- dive down from your hips with a straight back.
Fingers aiming towards the toes.
If you cannot reach the toes, place your hands on your shins or knees or bend the knees.
It is important that you’ll keep the back straight.
-Inhale- Ardvha Uttanasana- look to the front, lengthen your spine.
-Exhale- Chaturanga- jump or step back.
Feat hip with apart.
Strong engaged legs and core.
-Inhale- Upward Dog- look to the sky open your heart
Legs should not touch the floor.
Toes facing down.
Draw the shoulders away from your ears.
-Exhale- Downward Dog- push from your hips up.
Spread your fingers, spread your toes.
Your heels are pushing towards the floor and your hips to the ceiling.
Gaze towards your navel but do not strain the neck.
Engage your core and your legs to distribute the wight throughout the body.
Stay in Down Dog for 5 breaths.
At the end of your fifth exhalation bend your knees and look to the front of your met.
-Inhale- Uttanasana- jump of step to the front of the mat, lengthen your spine when you arrive.
-Exhale- Ardvha Uttanasana- fold down.
-Inhale- Urdhva Vrikshanasana- lift you arms to the sky palms together, look at your thumbs.
-Exhale- Samasthiti – arms down.
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Surya Namaskara B
-Samasthiti-
-Inhale- Uttkatasana- bend your knees, lift you arms to the sky palms together, look at you thumbs.
-Exhale- Uttanasana- dive down from your hips. Straight back. Fingers aiming towards the toes.
-Inhale- Ardvha Uttanasana- look to the front, lengthen your spine.
-Exhale- Chaturanga- jump or step back. Feet hip with apart.
-Inhale- - Upward Dog- look to the sky open your heart. Legs should not touch the floor. Toes facing down. Draw the shoulders away from your ears. You should not feel discomfort in your neck.
-Exhale- - Downward Dog- push from your hips up. From Down Dog push up. Bring your right foot between the hand and bend the knee. Left foot should be at 45ª to help the knee face the direction of the hips.
-Inhale- -Warrior 1- lift your arms to the sky, palms together. Gaze at your thumbs. Hips facing the front. Engage both your legs to protect the knees. Draw the shoulders away from your ears. Try not to arch the lower back.
-Exhale- Chaturanga- frame the right foot jump or step back.
-Inhale- Upward Dog- look to the sky open your heart.
-Exhale- Downward Dog- push from your hips up. -Warrior 1- left side- From Down Dog push up. Bring your left foot between the hands and bend the right knee. Right foot should be at 45ª to help the knee face the direction of the hips.
-Inhale- -Warrior 1- lift your arms to the sky, palms together. Gaze at your thumbs. Hips facing the front. Engage both your legs to protect the knees. Draw the shoulders away from your ears. Try not to arch the lower back.
-Exhale- Chaturanga- frame the right foot jump or step back.
-Inhale- - Upward Dog- look to the sky open your heart.
-Exhale- Downward Dog- push from your hips up. Keep your arms strong pressing your fingers to the met and keeping a small arch between your palms and the mat. If possible bend your elbows slightly. Draw your shoulders ways from your ears.
Stay in Down Dog for 5 breaths. At the end of your fifth exhalation bend your knees and look to the front of your met.
-Inhale- Ardvha Uttanasana- jump of step to the front of the mat, lengthen your spine when you arrive.
-Exhale- Uttanasana- fold down.
-Inhale- Uttkatasana- bend your knees, tack your tale bone in, lift you arms to the sky palms together, look at your thumbs.
-Exhale- Samasthiti – arms down.
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Surya A & B -by Ben Aldridge-
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